The liver is essential for filtering toxins, processing nutrients, and maintaining overall health. Eating liver-friendly foods can help support liver health, reduce inflammation, and protect against liver damage. A balanced diet rich in healthy fats, whole grains, and antioxidant properties may lower the risk of fatty liver disease, liver fibrosis, and other liver-related conditions.

Research, including randomized controlled trials, suggests that certain foods may support liver health and help manage risk factors for liver disease. Incorporating these foods into a healthy diet may help support liver health, reduce risk factors associated with chronic liver disease, and help the liver work efficiently.

Olive oil contains healthy fats and antioxidants that may help support liver health and reduce markers of liver inflammation. Studies suggest that olive oil may be associated with lower liver enzyme levels, which could be beneficial for individuals with fatty liver disease. Research, including randomized clinical trials, has found that consuming olive oil can help prevent hepatic steatosis and improve overall liver health.

How to Use It:

• Drizzle over salads or roasted vegetables.

• Use it as cooking oil instead of saturated fat sources.

• Mix into dips or marinades for a liver-healthy boost.

Green tea contains catechins and antioxidants that may contribute to liver health by reducing oxidative stress. Research, including randomized controlled trials, suggests it may lower fat buildup and reduce the risk of nonalcoholic fatty liver disease. Green tea extract has also shown beneficial effects in some human studies.

Enjoying green tea consumption daily may support liver function. Drink it warm or iced to help reduce inflammation and promote overall health.

Leafy greens contain chlorophyll, which helps remove toxins and reduce liver injury. These vegetables also provide essential nutrients that support liver enzymes and improve liver function. Studies suggest that cruciferous vegetables and leafy greens may provide nutrients that support overall liver health.

Examples:

• Spinach – Rich in antioxidants and iron.

• Kale – Supports detoxification and reduces inflammation.

• Arugula – Helps neutralize toxins and improve digestion.

Garlic contains sulfur compounds that may support liver health and antioxidant activity. Research suggests that garlic may also reduce liver inflammation and protect against liver injury caused by oxidative stress. In some human studies, regular consumption has been linked to a decreased risk of fatty liver disease and improved liver function.

Adding fresh garlic to meals can enhance flavor while supporting liver health. It works well in sautés, soups, and sauces. Chopping or crushing garlic before cooking releases its active ingredient, boosting its beneficial effects.

Fatty fish like salmon, mackerel, and sardines provide omega-3 fatty acids, which may help support liver health and reduce inflammation markers. Research, including randomized clinical trials, suggests that omega-3s may help manage nonalcoholic fatty liver disease and slow the progression of liver fibrosis. Regular consumption may be associated with improved liver enzyme levels and overall liver health.

Eating fatty fish 2-3 times per week can provide essential nutrients that support liver health. Grilling, baking, or steaming fish helps retain its beneficial effects while avoiding fried foods, which reduces the risk of liver damage from unhealthy fats.

Grapefruit contains naringenin and naringin, two antioxidants that may help support liver health and manage inflammation. Some human studies suggest that grapefruit may help lower liver enzymes, reducing the risk of fatty liver disease and other chronic liver disease conditions. Additionally, it may support the body's natural detox processes by promoting liver function.

Fresh grapefruit can be eaten on its own or added to salads for a boost of antioxidant properties. Grapefruit juice may also provide beneficial effects, but those with certain medical conditions should consult a registered dietitian before increasing intake.

Cruciferous vegetables contain natural compounds that help boost liver enzyme production, supporting detoxification and reducing liver injury. Research suggests these vegetables may also provide antioxidant properties, helping to lower liver inflammation and reduce the risk of chronic liver disease. Including them in a balanced diet can contribute to overall liver health.

Examples:

• Broccoli – Supports liver function and may reduce fatty liver disease risk.

• Brussels sprouts – Contains compounds that help lower liver enzymes and protect against liver damage.

• Cauliflower – Rich in fiber and nutrients that aid in detoxification.

Walnuts are an excellent source of healthy fats, omega-3s, and glutathione, all of which help detoxify the liver and support liver function. Studies suggest they may help reduce hepatic steatosis, making them beneficial for those with nonalcoholic fatty liver disease. Some human studies suggest that walnuts may have a positive impact on liver health.

Adding a handful of walnuts to yogurt, oatmeal, or salads provides a simple way to promote liver health. Eating them as a snack can also help maintain a healthy diet and support overall health.

Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that may support liver health. Research, including randomized clinical trials, suggests curcumin can help lower liver enzymes and protect against fatty liver disease. Some systematic reviews have also highlighted its potential to reduce liver inflammation.

Adding turmeric to smoothies, teas, or curries is an easy way to incorporate its beneficial effects into a healthy diet. Pairing it with black pepper can enhance absorption and maximize its protective effect on the liver.

Blueberries and cranberries are packed with antioxidant properties that help protect liver cells and reduce liver inflammation. Studies suggest that blueberry extract may have antioxidant properties that support liver health. Regular consumption of berries can also support a healthy liver by reducing oxidative stress.

Add fresh or frozen berries to smoothies, mix them into yogurt, or eat them as a snack to help support liver health. Choosing whole berries over grapefruit juice or other processed options ensures you get the most beneficial effects.

Beetroot contains betalains, compounds with antioxidant properties that may support liver health. Research, including animal studies, suggests that beets can improve liver function by increasing natural detox enzymes and reducing inflammation. Some human studies indicate potential protective effects, but more research is needed.

Drink beet juice, and roast beets for salads and side dishes, or blend them into smoothies to incorporate their liver-friendly benefits into a balanced diet.

Beetroot contains betalains, compounds with antioxidant properties that may support liver health. Research, including animal studies, suggests that beets can improve liver function by increasing natural detox enzymes and reducing inflammation. Some human studies indicate potential protective effects, but more research is needed.

Drink beet juice, and roast beets for salads and side dishes, or blend them into smoothies to incorporate their liver-friendly benefits into a balanced diet.

Avocados provide healthy fats and glutathione, an antioxidant that may support liver health. Research, including randomized clinical trials, suggests avocados may help reduce liver fibrosis and support overall liver health. Their nutrient-rich profile makes them an excellent addition to a liver-healthy diet.

How to Use:

• Add slices to salads for a nutrient boost.

• Spread on toast for a satisfying meal.

• Blend into smoothies for a creamy texture and extra liver support.

Eating liver-friendly foods can help support liver health, enhance detoxification, and reduce liver inflammation. A balanced diet rich in healthy fats, antioxidant properties, and nutrient-dense foods may lower the risk of fatty liver disease, liver fibrosis, and other chronic liver disease conditions. Start by adding one or two liver-healthy options each week, such as olive oil, fatty fish, or green tea, to build a diet that naturally promotes liver function and overall well-being.