5 Foods for a healthy liver

Eat These 5 Foods For a Healthy Liver: Learn About the Best Liver Superfoods

Written by JJ Smith, certified weight management specialist (NESTA) and nutritionist (ANA)

Posted April 28th, 2020 under Health and Wellness

What you eat directly impacts your liver health. One of the best ways to maintain and achieve a healthy liver is by eating liver superfoods.

Liver superfoods are scientifically proven to help you heal your liver and support it in performing at its best. The liver is your powerhouse organ, responsible for creating proteins, metabolizing carbohydrates and fat, and detoxifying the chemicals we consume.

The more you overload your liver with sugars, high fructose corn syrup, fatty foods, and processed foods, the harder your liver has to work. Eventually, your liver becomes overwhelmed by processing these toxins to the point where it can’t keep up and you risk developing liver disease or a fatty liver.

And this is why it’s so important to eat a healthy and balanced diet, that includes foods that are good for liver health. Yes, a piece of cake, some potato chips, or your favorite coffee shop drink is okay – just not on a daily basis.

The Top 5 Foods That are Good for Liver Health

To emphasize how important it is to eat foods that are good for liver health, I want you to watch this video from Dr. Oz about fatty liver disease. In the video Dr. Oz demonstrates what happens to your liver when you consume a lot of processed and sugary foods.

The good news, there are foods that can help you heal your liver and reverse some types of liver disease. Try to include these five liver superfoods in your shopping cart on your next visit to the grocery store.

  1. Coffee
    It’s very likely that you enjoy a cup of coffee or two on a daily basis. This is great news since scientific research tells us that coffee is good for liver health, particularly because it helps protect against fatty liver disease. Additionally, your daily cup of coffee contains properties that help liver enzymes eliminate cancer-causing compounds.
    Try this recipe for a coffee smoothie for a healthy and delicious start to your day.
  2. Oatmeal
    Cooking and eating whole oats or steel-cut oats gives you a healthy dose of fiber. Fiber is critical in aiding your digestion and helping remove toxins from your body. The nutrients in unprocessed whole oats or steel-cut oats help lower inflammation, support your immune system, and help you maintain a healthy weight. Try this recipe for baked pumpkin chocolate chip oatmeal as an afternoon or post-workout snack.
  3. Grapefruit
    This slightly sour but delicious fruit is a true liver superfood. Research shows the antioxidants in grapefruit help reduce inflammation of the liver and strengthen its protective cells against damage. Try this recipe for a grapefruit and avocado salad that gives you an extra liver health boost thanks to the avocado.
  4. Berries
    The vibrant colors of raspberries, blueberries, blackberries, and cranberries are thanks to an abundance of polyphenols. Polyphenols are powerful antioxidants that are believed to help protect the liver from damage and help support your immune system health. Try this recipe for lemon raspberry muffins for a grab-and-go breakfast.
  5. Nuts
    Keep fresh nuts like walnuts or almonds in your pantry for when you need a snack or to add some crunch to salads and soups. Recent research into foods that are good for the liver shows consuming nuts can help protect against Nonalcoholic Fatty Liver Disease (NFALD). Nuts like walnuts and almonds are high in vitamin E, antioxidants, and unsaturated fatty acids which can help protect the liver and enable higher levels of liver enzymes. Try this recipe for strawberry spinach salad with walnuts and avocado for a healthy and delicious lunch.

In general, one of the best things you can do for your liver health is to eat more plant-based foods. When you’re planning your meals, always try to add one or two servings of fruits and vegetables. Think of adding spinach to your fruit smoothie, add some fresh red pepper and avocado to your sandwich, and packing your stews, casseroles, and soups with flavorful cruciferous vegetables like broccoli, kale, cauliflower, and cabbage.

Supporting Your Liver Health Naturally

Putting a focus on supporting your liver health naturally is one of the best decisions you can make. You’ll feel better, look better, and have more energy. It’s not an overstatement to say that your liver health impacts every aspect of how you look and feel.

There is lots of information online about how to have a healthy liver, and I want to remind you that there is no quick fix to losing belly fat, reversing fatty liver disease, or cleansing your liver.

A healthy, balanced diet, taking a natural and proven liver supplement like Liver Focus, getting plenty of sleep, exercising on a daily basis, and limiting your alcohol consumption are essential to supporting your liver health naturally.

Share with the JJ Smith Facebook community and tell us what you’re doing to promote liver health with what you eat. Post your favorite recipe featuring nuts, grapefruit, berries, coffee, or oatmeal. Together, we can support one another in achieving healthy eating and living!