12 Foods That Are Necessary For A Healthy Liver!

Introduction

We often focus on our diet to achieve glowing skin or boost immunity, but how often do we consider the health of our liver? It is time to shift our attention to this organ. Good nutrition plays a vital role in maintaining healthy liver function and supporting its essential tasks in the body. 

What Does the Liver Do?

The liver is the powerhouse and the primary filter of our body. When you eat food, it is broken down in the stomach and intestine by various enzymes, proteins, and bile which is produced by the liver. Additionally, the liver acts as a storehouse for vitamins, minerals, and carbohydrates. Below are some important functions of the liver: 

• Production and excretion of bile 
• Metabolism of fats, proteins, and carbohydrates 
• Storage of vitamins and minerals 
• Blood purification and detoxification 
• Support of immune function against infections   

How to Keep Your Liver Healthy?

  To support optimal liver function, consider the following practices: 

• Maintain a balanced, organic diet 
• Drink plenty of water 
• Avoid alcohol and medications that may negatively affect liver health 
• Moderate protein intake   
• Consider periodic liver detoxification practices 

Foods That Support the Liver

The liver is the only organ in the body that has the ability to detoxify itself. It plays a crucial role in processing everything we consume. To support the liver’s natural cleansing functions, it is important to maintain a balanced, liver-friendly diet. Below are some foods that may help support the liver’s detoxification process. 

1. Avocado  

Avocado is often regarded as a modern-day superfood. It contains different vitamins and minerals which may support liver health. Avocados are also a source of glutathione, an antioxidant that may help the body neutralise and eliminate harmful substances¹.  

2. Garlic 

Garlic contains certain compounds that activate liver enzymes which may support the activation of liver enzymes involved in the body’s detoxification processes. It is also a source of selenium, a mineral that may help protect liver cells from damage¹. 

3. Green Leafy Vegetables 

Green leafy vegetables, such as spinach and kale, are rich in vitamins A, C, and K, as well as antioxidants. Including them in the diet may support overall health and contribute to maintaining a healthy internal environment². 

4. Turmeric   

Turmeric is widely regarded as a powerful spice in traditional practices. It may help support liver health by protecting liver cells and encouraging the body’s natural detoxification processes. Turmeric is also believed to help in the natural production of bile and may help in managing fat accumulation in the liver. However, further studies are needed to establish these effects in humans³. 

5. Beetroot   

Beetroot juice contains nitrates and acts as a source of antioxidants, which may upport heart health and reduce inflammation. Clinical studies⁴ also suggest that a chemical found in beetroot can help fight against fatty liver disease. 

6. Green Tea 

Green tea is full of antioxidants known as catechins. Catechin helps with liver detoxification and reduces inflammation of the liver². 

7. Olive Oil 

Olive oil and its extract can be beneficial in liver health². Some studies⁵ show that its has a powerful antioxidant that protects the liver from different toxins.

8. Walnut  

Nuts are rich in nutrients, vitamins, fats, and antioxidants, and may support overall health when included in a balanced diet. Walnuts, in particular, contain an amino acid called arginine, which may assist the body in its natural detoxification processes. They are also known to be high in plant compounds. Traditionally, black walnuts have been valued for their potential to support circulation and may contribute to maintaining liver health. However, more research is needed to establish these effects in humans⁶. 

9. Fatty fish 

Fatty fish is a rich source of omega-3 fatty acids which helps to reduce liver inflammation. These healthy fats are believed to assist in reducing inflammation and may help regulate fat levels in the liver. Additionally, they may contribute to maintaining normal liver enzyme function. However, further research is required to confirm these effects in human health⁶. 

10. Apple  

Adding fibre-rich fruits like apples to your diet may help to remove toxins from the body. It also supports digestion⁸. 

11. Grapefruit   

Study² results suggest that grapefruits and its products are rich in antioxidants which may help in reducing inflammation and prevent liver injury. 

12. Lemon

Studies⁷ suggest that a glass of warm water with lemon juice may work as a liver detoxifier. 

According to Ayurvedic literature, Pippali is believed to be a medicinal plant with potential hepatoprotective properties, which may support liver health and assist in the management of various liver conditions.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Organic Herbs for Healthy Liver

The following herbs may be effective in cleansing your liver: 

• Chicory Roots: Chicory root is a coffee substitute that is known as a liver protective benefits².   
• Milk Thistle Seeds: Milk thistle seeds may help in maintaining liver health and assist the body’s natural detoxification processes⁹. 
• Tea and Coffee: Coffee has been studied for its potential role in supporting liver health. Some research⁶ suggests that regular consumption may help reduce markers of liver damage and inflammation, even in individuals with existing liver conditions. It may also influence fat and collagen accumulation in the liver. However, further clinical studies are needed to confirm these effects and understand the underlying mechanisms. 

Also Read: Natural Home Remedies for Fatty Liver

Conclusion

As a vital organ, the liver plays an essential role in supporting various functions within the body. Maintaining liver health through a balanced diet and healthy lifestyle choices, such as limiting alcohol intake and avoiding smoking, may contribute to its optimal functioning. 

Certain foods and beverages, when included as part of a balanced diet, may support the liver’s natural detoxification processes and promote overall well-being. While these dietary choices may assist in maintaining liver health, it is important to consult a healthcare professional before making any significant changes to your diet or lifestyle, especially if you have existing health concerns^2,10. 

Also Read: Everything You Need to Know About the Hepatitis A Vaccine

References 

1. Kargulewicz A, Stankowiak-Kulpa H, Grzymisławski M. Dietary recommendations for patients with nonalcoholic fatty liver disease. Gastroenterology Review [Internet]. 2014 [cited 2025 May 15];9(1):18–23. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4027841/  
2. Dominika Jamioł-Milc, Gudan A, Karolina Kaźmierczak-Siedlecka, Hołowko-Ziółek J, Dominika Maciejewska-Markiewicz, Katarzyna Janda-Milczarek, et al. Nutritional Support for Liver Diseases. Nutrients [Internet]. 2023 Aug 19 [cited 2025 May 15];15(16):3640–0. Available from: https://www.researchgate.net/publication/373255812_Nutritional_Support_for_Liver_Diseases  
3. Molani-Gol R, Dehghani A, Rafraf M. Effects of curcumin/turmeric supplementation on the liver enzymes, lipid profiles, glycemic index, and anthropometric indices in non-alcoholic fatty liver patients: An umbrella meta-analysis. Phytother Res. 2024 Feb;38(2):539-555. doi: 10.1002/ptr.8051. Available from: https://pubmed.ncbi.nlm.nih.gov/37918958/  
4. Hawal Lateef Fateh, Sameeah Abdulrahman Rashid, Muhammad SS, Al-Jaf SH, Ali AM. Comparing effects of beetroot juice and Mediterranean diet on liver enzymes and sonographic appearance in patients with non-alcoholic fatty liver disease: a randomized control trials. Frontiers in Nutrition [Internet]. 2023 Aug 17 [cited 2025 May 15];10. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10469647/  
5. Rezaei S, Akhlaghi M, Sasani MR, Barati Boldaji R. Olive oil lessened fatty liver severity independent of cardiometabolic correction in patients with non-alcoholic fatty liver disease: A randomized clinical trial. Nutrition. 2019 Jan;57:154-161. doi: 10.1016/j.nut.2018.02.021. Available from: https://pubmed.ncbi.nlm.nih.gov/30170304/  
6. Gupta V, Mah XJ, Garcia MC, Antonypillai C, van der Poorten D. Oily fish, coffee and walnuts: Dietary treatment for nonalcoholic fatty liver disease. World J Gastroenterol. 2015 Oct 7;21(37):10621-35. doi: 10.3748/wjg.v21.i37.10621. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4588084/#B76  
7. Zhou T, Zhang YJ, Xu DP, Wang F, Zhou Y, Zheng J, Li Y, Zhang JJ, Li HB. Protective Effects of Lemon Juice on Alcohol-Induced Liver Injury in Mice. Biomed Res Int. 2017;2017:7463571. doi: 10.1155/2017/7463571. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5439254/  
8. A comprehensive review on effective role of Apple polyphenols in the treatment of Obesity, Diabetes and Liver dysfunctions with some possible molecular mechanisms. ResearchGate [Internet]. 2018 [cited 2025 May 15]; Available from: https://www.researchgate.net/publication/328215632_A_comprehensive_review_on_effective_role_of_Apple_polyphenols_in_the_treatment_of_Obesity_Diabetes_and_Liver_dysfunctions_with_some_possible_molecular_mechanisms  
9. Mulrow C, Lawrence V, Jacobs B, et al. Milk Thistle: Effects on Liver Disease and Cirrhosis and Clinical Adverse Effects: Summary. 2000. In: AHRQ Evidence Report Summaries. Rockville (MD): Agency for Healthcare Research and Quality (US); 1998-2005. 21. Available from: https://www.ncbi.nlm.nih.gov/books/NBK11896/  
10. Wadhawan M, Anand AC. Coffee and Liver Disease. J Clin Exp Hepatol. 2016 Mar;6(1):40-6. doi: 10.1016/j.jceh.2016.02.003. Epub 2016 Feb 27. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4862107/  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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