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Why is a healthy liver so important? Well, the liver and kidneys are our detox organs. The liver is, in fact, the second largest organ after our skin, and its size indicates the tremendous responsibility it has in keeping us well. The liver processes nutrients from food and regulates our metabolism. But modern diets have led to many cases of nonalcoholic fatty liver disease, which, as you might expect, threatens many bodily functions.

You can do your bit to prevent or manage this condition by eating a balanced diet with whole foods and lots of water.

Avocados

Avocado haters, you may want to revisit your position. If the thought of consuming guac makes the hairs on your arms stand straight up, you can opt for avocado oil instead. Avos lower blood fat levels. They're also high in fiber, which increases detox enzyme activity in your liver.

If you're insulin-resistant, an insulin buildup can impact your liver. Avocado oil decreases liver inflammation and may assist with healing.

Woman holding halved avocado Jupiterimages/Getty Images

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Beets

Beets boost beneficial liver enzyme levels. They contain polyphenols and flavonoids that may prevent fat from accumulating in the liver and reduce inflammation. The betaine in beetroot can help a liver that's already damaged, and beetroot supplementation can also stave off nonalcoholic fatty liver disease (NAFLD), which is linked to insulin resistance and obesity and is becoming more common.

Woman's hands chopping beetroot for squeezing juice Westend61/ Getty Images

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Nuts and Seeds

A study published in 2021 found that the specific nutrient composition of nuts and seeds may prevent NAFLD. The moderate daily consumption of walnuts, for example, can increase liver fat loss. Walnuts are high in antioxidants and fatty acids, so they're anti-inflammatory and reduce oxidative stress.

They offer benefits for metabolic health too. Males should aim for at least an eighth of a cup of nuts (around two tablespoons) every day.

Top view of a rustic wood table filled with a large assortment of nuts like pistachios, hazelnut, pine nut, almonds, pumpkin seeds, peanuts, cashew and walnuts. fcafotodigital/ Getty Images

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Berries

Berries, particularly dark options such as blueberries, are famously full of antioxidants. These polyphenols may assist with the liver's breakdown of fat (fatty acid oxidation). Berries help with hepatic fibrosis or liver scarring and age-related liver dysfunction. Although more research on humans is required to confirm these benefits, their other known wins and these potential additions make them worth adding to any diet.

Close-up image of a wooden bowl full of Healthy Summer berries including Strawberries, raspberries, black berries and blue berries. Jacky Parker Photography/ Getty Images

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Fatty Fish

Fish like salmon are superfoods that offer high levels of omega-3 fatty acids. These fatty acids aid with existing liver disease and protect against further damage by maintaining liver enzyme levels and not letting excess fats build up in the organ.

Raw salmon fillets onwooden cutting board with dill, rosemary and lemon. SimpleImages/ Getty Images

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Coffee

Coffee fans—here's another reason to love your morning cuppa' joe, other than its famous mental stimulation. This everyday beverage can reduce the risk of cirrhosis and almost halves the odds of dying from liver disease.

Even decaf coffee offers these reassuring benefits. Java may help with chronic liver disease at all stages.

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Grapefruit

Citrus fruits, but especially grapefruit, can support the liver in its detox efforts. Grapefruit contains naringin and naringenin, two antioxidants that protect the liver from harm and reduce inflammation. However, check with your doctor before adding this healthy fruit to your diet—it can interact with certain meds and leave you feeling worse off.

Close-up Grapefruit slices abstract background in Living Coral color of the Year 2019. Bright summer texture. Julia Manga/ Getty Images

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Oatmeal

Oats are a fiber-rich whole-grain food, and we've already established that fiber is great for the liver. The beta-glucans in oatmeal are an important element in anti-inflammatory diets. Beta-glucans reduce fat in the livers of mice, so they show promise for humans, but more studies are necessary. Choose steel-cut oats or whole oats without added sugars.

Creamy oatmeal bowl with banana, blueberries, mulberries and sesame seeds OatmealStories/ Getty Images

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Garlic

If concerns over garlic breath are putting you off, rest assured that garlic supplements are available. Garlic may be of service to people with NAFLD—it lowers fat levels and boosts enzyme levels. A 2019 study found that raw garlic helped liver function in Chinese men more than it did in Chinese women.

Ripe and raw garlic and garlic oil in glass of bottle on wooden table with burlap sack, alternative medicine, organic cleaner. Garlics background mescioglu/ Getty Images

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Grapes

Grapes are the conveniently sized candies of the fruit world. They look pretty in a bunch, but there's more to them than their good looks and taste. Grapes are rich in antioxidants and protect against conditions that cause liver disease. Don't leave out the seeds—they come with a host of nutritional advantages.

Lush Wine Grapes Clusters Hanging On The champagne wilatlak villette/ Getty Images

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Olive Oil

Known for its heart-friendly benefits, olive oil also holds potential for liver health. Its monounsaturated fats and antioxidants help improve liver enzyme levels and reduce inflammation. Furthermore, it aids in fat regulation, potentially reducing the risk of fatty liver disease.

Including olive oil in your diet, albeit in moderation, could offer a simple approach to liver wellness.

Olive oil in a glass bowl set against a wooden background masa44 / Getty Images

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Broccoli

This green powerhouse aids in liver detoxification, making it a crucial ally for liver health. Broccoli is rich in glucosinolates, unique compounds that stimulate the body's natural detoxifying enzymes. This process helps eliminate potential carcinogens from the body, ultimately reducing the burden on the liver.

Regular consumption could protect your liver and enhance its functionality.

Organic Broccoli just harvested Mint Images/ Tim Pannell / Getty Images

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Green Tea

Consuming green tea regularly can offer substantial benefits for liver function. Green tea is rich in antioxidants, particularly catechins, which are known to assist in reducing inflammation and oxidative stress. These properties may help in preventing liver diseases.

An extra cup or two of green tea in your daily routine might just be the liver-friendly decision your body needs.

Closeup of green clay tea pot teapot on white table background and pouring liquid motion of colorful vibrant Japanese sencha or genmaicha drink during ceremony krblokhin / Getty Images

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Spinach

Rich in vital nutrients, spinach provides numerous benefits for liver health. Its high content of glutathione, a potent antioxidant, plays an indispensable role in liver detoxification processes, aiding in the removal of harmful toxins. Whether it's in a salad, a smoothie, or a main dish, consider incorporating more spinach into your diet.

Fresh spinach leaves in colander on wood Westend61 / Getty Images

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Tomatoes

Tomatoes, with their high lycopene content, may offer protection to the liver. This potent antioxidant can help reduce inflammation and oxidative stress, common contributors to liver disease. Adding a dash of tomatoes to your meals not only enhances flavor but could also bring liver-friendly benefits.

Top view of platter of colorful heirloom and cherry tomatoes Cavan Images / Getty iamges

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Turmeric

Turmeric, renowned for its powerful anti-inflammatory properties, can benefit liver health. Its active component, curcumin, can reduce liver inflammation and may assist in the repair of liver cells damaged due to various conditions. Incorporating this golden spice into your cooking might offer a vibrant and healthful twist.

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Ginger

Ginger, a common root in many kitchens, may boost liver health. Studies suggest that ginger's bioactive compounds have anti-inflammatory and antioxidant properties, potentially providing a protective shield against liver diseases. Adding a zing of ginger to your meals might bring more than just flavor.

Ginger piotrszczepanekfotoart / Getty Images

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Apples

High in dietary fiber and rich in antioxidants, apples can support liver function. Regular consumption could aid the liver in its crucial detoxification roles. Whether it's a crunchy snack, a baked delight, or a morning juice, including apples in your daily diet could contribute to a healthy liver.

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Papaya

This tropical fruit, bursting with antioxidants and nutrients, can support liver health. Papaya may aid in reducing oxidative stress and inflammation, which are often implicated in liver disorders. Adding this sweet fruit to your diet may offer a tropical twist to liver wellness.

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Kale

Kale, packed with antioxidants and sulfur-containing compounds, is another leafy green that can support liver detoxification processes. Regular consumption could aid in maintaining your liver's health and overall functionality. Adding a handful of kale to your salads or smoothies might just give your liver the boost it needs.

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Brussels Sprouts

With their high antioxidant content, Brussels sprouts can support liver health. They contain glucosinolates, which assist in detoxifying the liver and could prevent liver damage. Including these mini cabbages in your diet might just offer a tasty path to liver wellness.

BBQ Brussels Sprouts with Grainy Mustard, Honey Glaze LauriPatterson / Getty Images

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Lemons

Lemons are known for their detoxifying effects. Their high vitamin C and antioxidant content can aid the liver in its essential detoxification processes, potentially improving liver health. A squeeze of lemon in your water or a zesty lemon dressing on your salad could be beneficial for your liver.

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Flax Seeds

Rich in omega-3 fatty acids, flax seeds can help reduce inflammation and oxidative stress in the liver, promoting overall liver health. A sprinkle of these tiny seeds on your breakfast cereal or yogurt could offer a subtle, nutty flavor and a big health boost.

Mixture of seeds, raspberries and yoghurt ollo / Getty Images

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Carrots

Carrots, with their high beta-carotene content, can support a healthy liver. This antioxidant helps protect the liver from oxidative stress and inflammation, common factors in liver disease. Snacking on these crunchy roots or incorporating them into your meals might benefit your liver health.

Roasted carrots Tatiana Volgutova / Getty Images

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Red Bell Peppers

Red bell peppers, rich in vitamin C, a powerful antioxidant, can contribute to liver health by reducing inflammation and oxidative stress. Adding a crunch of these vibrant veggies to your meals might offer a delicious path to liver wellness.

Red bell peppers AlexPro9500 / Getty Images

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Sweet Potatoes

Sweet potatoes, rich in vitamin A, can offer substantial support for liver health. Regular consumption can help reduce inflammation and oxidative stress in the liver, ultimately promoting overall liver health. Whether roasted, mashed, or baked, including sweet potatoes in your diet might be a sweet deal for your liver.

Twice Baked, Stuffed Sweet Potatoes with Melting Butter and Cracked Pepper LauriPatterson / Getty Images

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Chia Seeds

Loaded with omega-3 fatty acids, chia seeds may support liver health. These tiny seeds can help reduce inflammation in the liver, potentially preventing liver damage. A sprinkle of chia seeds on your meals could offer a simple, tasty, and healthy choice.

Brown wooden spoonful of chia seeds m-chin / Getty Images

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Water

Water, the essence of life, is key for overall health, including that of the liver. Drinking ample water aids the liver in its essential detoxification processes, flushing out toxins and promoting healthier liver function. Staying well-hydrated could be the easiest and most important step for maintaining liver health.

Cropped shot of woman's hand filling a glass of filtered water right from the tap in the kitchen sink at home d3sign / Getty Images

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This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.

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