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Which foods, vegetables and fruits are good for the liver?


The liver is one of the largest and most important organs in the body. It is the primary organ of detoxification and performs many other functions including metabolizing fats.

It also controls the production of numerous other fats and proteins important for bodily functions. There are many foods and drinks that a person can consume to help protect the liver.

Although it may be impossible to manage all risk factors, consuming certain foods and drinks may help promote liver health. This article will cover the best foods for liver health, including their beneficial effects on the organ, and some foods to avoid.

List of foods, vegetables and fruits good for liver :

  • Coffee

Coffee, in moderation, can have some health benefits for your liver. It’s important not to drink too much, as excess caffeine can have adverse health effects. Moderate coffee consumption is linked to a reduced risk of liver disease. Coffee-drinkers are less likely to develop cirrhosis than those who don’t drink coffee.

  • Grapefruit

Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells. However, several medications that are metabolized in the liver can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.

  • Berries
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Berries have got nutrients in them called polyphenols that may help protect you against nonalcoholic fatty liver disease, which often goes hand in hand with obesity and high cholesterol.

Berries help in the fight against nonalcoholic fatty liver disease (those with obesity or high cholesterol are more prone to developing this disease). Other foods rich in polyphenols include dark chocolate (but limit the sugar intake) and olives.

  • Green tea

It’s brimming with a type of antioxidant called catechins. Research suggests it may protect against some forms of cancer, including the liver. You’ll get more catechins if you brew tea yourself and drink it hot.

  • Oatmeal

This food is high in fiber content, which helps your liver function the way it should. An additional bonus to eating oatmeal is that it can help you lose weight, especially in the stomach area, which helps decrease your chances of developing liver disease.

  • Avocados
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Avocados are staples in many cuisines. They’re technically a part of the berry family and offer many health benefits, including improved liver health. Researchers found that moderate consumption of avocados in the setting of a balanced diet is associated with weight loss and overall improved liver function tests.

People who eat avocados are also more likely to have a lower body mass index (BMI) and waist circumference. They also have higher levels of HDL (good) cholesterol. It’s thought that some of these effects are related to the high fiber, healthy oil, and water content of avocados.

  • Fatty fish

Fatty fish and fish oil are rich in omega-3 fatty acids, which are helpful for the liver as they prevent the buildup of extra fat and maintain enzyme levels in the liver. Wild-caught salmon and sardines are some of the best sources of omega-3 fatty acids.

  • Nuts

Nuts are an excellent source of healthy monounsaturated and polyunsaturated fats that protect against fat accumulation. Walnuts contain the amino acid arginine which is necessary to remove ammonia from the body.

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Of all types of nuts, walnuts are amongst the most beneficial for reducing fatty liver disease, thanks to their higher antioxidant and fatty acid content. Walnuts have the most omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants.