Most people take for granted how important their liver is.
It performs a variety of essential tasks. It helps with hormones and cholesterol. And of course, detoxification of the junk most people put in their bodies – such as alcohol and drugs.
And today, I’m going to reveal what I consider to be the 9 best, clinically proven foods that help cleanse, detox, and promote healthy liver function.
3 Best “Drinks” For Your Liver
I know water isn’t technically a “food”, but you can’t live without it and it is consumed through your mouth – so, I consider it a food.
It’s the #1 most consumed beverage in the world. I’m sure you know of all the health benefits water has – this includes liver AND kidney health.
Remembering to drink more water is very important since most people are dehydrated.
I’m not going to tell you how much water you should drink, just try to drink more. Add in a little bit of salt and lemon for better taste, and absorption, and yes – both also help with liver cleansing.
Tea is the #2 most consumed beverage in the world and it also has liver health benefits.
Both green tea & black tea are very good, especially green tea for additional health benefits.
Studies have shown improvements in nonalcoholic fatty liver disease (NAFLD) in just a couple of months. You’re also less likely to develop liver cancer.
You should drink a minimum of 4 cups daily of good quality green tea to get these and other benefits.
Then we have the #3 most consumed beverage in the world, which is coffee. When it comes to liver health, studies have shown that it can be even more powerful than green tea.
Studies have repeatedly shown that drinking coffee helps lower the risk of cirrhosis, which is permanent liver damage.
Drinking coffee may also help reduce the risk of developing liver cancer, and it has positive effects on liver disease and inflammation.
And here’s the cool part, the positive benefits are seen in both regular and decaf. This is really important since most people consume too much caffeine.
3 Fruits For Liver Health
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
It’s better to consume grapefruit itself, and NOT the juice.
Berries (Blueberries & Cranberries)
Berries – specifically blueberries and cranberries both contain anthocyanins… These are antioxidants that give berries their distinctive colors. They’ve also been linked to many health benefits, including liver health.
They are also low in sugar, so that’s good if you’re concerned about your blood sugar levels.
Similar to grapefruit, it’s better to EAT the berries as fruit and NOT in the form of juice.
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol.
Similar to the berries, you’ll notice that the darker the skin, the more health benefits – this also includes liver health.
However, two things to keep in mind with grapes:
- As great as they taste, they are unfortunately very high in sugar and calories.
- In human studies, grapeseed EXTRACT is what has been shown to have benefits, including liver health. So, you won’t be getting such benefits eating regular grapes.
However, if you do, again…eat the fruit and NOT the juice.
FATS For Liver Health
Olive oil is an amazing fat with many health benefits, including positive effects on the heart and metabolic and liver health.
Make sure you use 100% extra virgin, cold-pressed olive oil. You need at least 1 tablespoon daily. Raw is better, such as with your salad or similar. But, you can cook with it as well.
Studies have found that a diet higher in nuts is associated with a decreased risk of nonalcoholic fatty liver disease (NAFLD)
I think the best fats are Almonds (preferably without the skin), pistachios, and walnuts.
As much as love eating nuts, keep in mind that nuts are very high and dense in calories.
Omega-3 Fats (Fatty Fish)
Omega 3 fats have so many health benefits as I’m sure you are aware, and this includes liver health.
Omega-3 fatty acids, which are found in fatty fish such as Salmon, are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease and nonalcoholic fatty liver disease.
If you don’t like eating fish, try to consume at least 4 grams of fish oil daily.