This information is based on personal experiences and general knowledge. It is not professional medical advice. Always consult a healthcare provider before making changes to your diet, lifestyle, or treatment plans. This content was created with the assistance of AI tools to ensure thorough research and readability.
Your liver is one of the largest and most essential organs in your body, so it's important you treat it right. If you notice signs that your liver may not be functioning properly, be sure to get it checked by your healthcare professional immediately. The best way to care for your liver is through a healthy diet and lifestyle.
Take a look at the 12 best and worst foods for your liver to keep you as healthy as possible.
Why is the Liver So Important?
The liver is one of the largest organs in the body. It's responsible for many vital functions, including processing nutrients from food, regulating blood sugar levels, removing toxins from the body, and building proteins. The liver filters all of the blood in the body and breaks down toxic substances such as alcohol and drugs. As part of the filtering process, the liver also removes bacteria from the bloodstream to help resist infection. It also produces bile, a fluid that helps digest fats and carry away waste. It's essential to keep your liver healthy to maintain optimal health overall.
8 Functions of the Liver
- Produces bile, which helps carry away waste and breaks down fats in the small intestine during digestion.
- Makes cholesterol and special proteins to help carry fats through the body.
- Regulates blood clotting by producing proteins necessary for the process.
- Stores glycogen, vitamins, and minerals such as vitamins A, D, E, K, B12, and iron.
- Filters the blood and breaks down toxins.
- Enzyme activation to aid in various biochemical processes.
- Clearance of bilirubin (if there's a collection of bilirubin, the skin and eyes turn yellow).
- Resists infections by making immune factors and removing bacteria from the bloodstream.
10 Signs Your Liver Needs Support
- Feeling sluggish, tired, and fatigued
- Weight gain (especially around the abdomen)
- Cravings and blood sugar imbalances
- Poor digestion
- Stools that are a grey, clay-like color
- Nausea after fatty meals
- Stomach pains on the right side
- White or yellow-coated tongue and/or bad breath
- Skin breakouts; acne, rashes
- Increased sensitivity to chemicals or strong odors, such as new intolerance to perfumes
6 Ways to Improve Your Liver Function
- Maintain a healthy weight
- Eat a healthy, balanced diet
- Exercise regularly
- Limit your intake of alcohol
- Watch your use of medications with acetaminophen (e.g., Tylenol)
- Avoid toxins such as insecticides, chemicals, and additives
8 Best Foods for Your Liver
Berries
Dark berries, including blueberries, raspberries, and cranberries, contain antioxidants called anthocyanins, which reduce inflammation and protect the liver from oxidative stress. They also protect against liver damage and slow the development of lesions and fibrosis, the formation of scar tissue in the liver.Grapefruit
Grapefruit contains antioxidants, including naringenin and naringin, that help protect the liver from injury. They reduce inflammation and protect liver cells. These antioxidants have also been found to reduce the development of hepatic fibrosis, a harmful condition where excessive connective tissue builds up in the liver.
Note: Several medications metabolized in the liver can interact with grapefruit, so check with your doctor before adding grapefruit to your diet if you're on medication.Oatmeal
Oatmeal is a great way to add fiber to your diet, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans, which help control the immune system, fight inflammation, and may help reduce the amount of fat and collagen stored in the liver. Look for whole oats, steel-cut oats, or oat groats, as instant oatmeal may contain fillers such as flour or sugar.Beans
Beans are loaded with healthy fiber, which supports gut health. Gut health is linked to improved liver health, and some studies have found that beans preserve liver health by preventing fat from building up in the liver. This reduces the risk of a fatty liver. Beans are a great plant-based source of protein to help you stay full longer and support liver detox.Yogurt
Yogurt contains probiotics, which are beneficial gut-friendly bacteria. They help replenish microbes and can reduce the risk of non-alcoholic liver disease. Consuming yogurt with probiotics helps reduce the risk of fatty liver disease. Look for unsweetened, plain Greek yogurt to keep added sugar low and reap the probiotic benefits.Cruciferous Vegetables
Cruciferous vegetables such as brussels sprouts, broccoli, and mustard greens are high in fiber and contain beneficial plant compounds. These veggies may help increase the liver's natural detoxification enzymes, protect it from damage, and improve blood levels of liver enzymes.Fatty Fish
Fatty fish contains omega-3 fatty acids, which are healthy fats that help reduce inflammation. They've been found to help lower liver fat and triglycerides in those with non-alcoholic liver disease. Omega-3 fatty acids also prevent the build-up of excess fats and help maintain enzyme levels in the liver.Coffee
Coffee has been found to protect against issues such as fatty liver disease. It's also been noted that daily coffee intake can help reduce the risk of chronic liver disease and minimize your risk of liver cancer. Coffee seems to reduce fat build-up in the liver as well as increase protective antioxidants in the liver. The compounds in coffee help liver enzymes rid the body of cancer-causing substances.
4 Worst Foods for Your Liver
Alcohol
Although the liver is responsible for filtering out toxins like alcohol, some liver cells die with each filtering. If you drink a lot of alcohol over a long time, it can result in serious and permanent damage to the liver tissue. Limit alcohol as much as possible to protect liver health.Fried, Fatty Foods
Fried, fatty foods like french fries, pizza, cheeseburgers, and doughnuts are tough on your liver. The liver processes fats, but too much fatty food can overwhelm the liver and contribute to fatty liver disease. These foods can also lead to inflammation, which causes the liver to create scar tissue, a complication known as cirrhosis.Red and Processed Meats
Red and processed meats, such as hot dogs, sausages, and pepperoni, may lead to non-alcoholic liver disease and insulin resistance. A high consumption of red and processed meats has also been linked to chronic conditions such as cancer, type 2 diabetes, and cardiovascular disease.High-Sugar Desserts
Desserts with high levels of sugar, such as ice cream, cake frosting, packaged desserts, and deep-fried desserts like churros, should be avoided. These foods contain saturated fats and excess sugar, which contribute to liver strain and fatty liver development.
Liver health is essential to your overall health. Follow these tips on the best and worst foods for your liver and make sure to talk to your doctor if you notice any signs that your liver needs support.
Resource: merakilane.com
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