5 Foods for a healthy liver

Eat These 7 Foods For a Healthy Liver: Learn About the Best Liver Superfoods

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

Posted October 28th, 2021 under Health and Wellness

Do you know your liver superfoods? Did you know there are foods that can help support your liver health and even protect against fatty liver disease?

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.

I want you to know what I know about your liver, the foods you eat, and how you can give your liver health a boost.

The 7 liver superfoods I highlight in this blog are scientifically proven to help you heal your liver and support it in performing at its best. And these are foods I eat on a weekly and daily basis to keep my liver healthy and happy.

Your liver is your powerhouse organ – responsible for creating proteins, metabolizing carbohydrates and fat, and detoxifying the chemicals we consume. Trust me when I say – you need to treat your liver right and give it some tender loving care!

This is exactly why you need to know about and eat these 7 liver superfoods. And the extra bonus – these liver superfoods all taste great!

Eat These Top 7 Liver Superfoods for Optimal Liver Health

These top 7 liver superfoods are delicious, versatile, easy to eat and cook, and give your liver the nutrients and support it needs to stay in top working order.

You are what you eat – so why not eat nourishing food that tastes fantastic and supports your liver health?

  1. Coffee
    Your daily cup of coffee is a multi-tasker, giving you an energy boost and helping to protect against fatty liver disease. Additionally, your daily cup of coffee contains properties that help liver enzymes eliminate cancer-causing compounds.For a twist on your morning coffee, try this recipe for a coffee smoothie for a healthy and delicious start to your day.
  2. Oatmeal
    Oats are a true superfood – packed full of fiber, slow-acting carbohydrates that won’t spike your blood sugar, and easy to prepare.
    The fiber in large flake and steel cut oats is critical in aiding your digestion and helping to remove toxins from your body. The nutrients in unprocessed oats also help lower inflammation, support your immune system, and help you maintain a healthy weight.For an extra fiber boost that tastes great, try this recipe for baked pumpkin chocolate chip oatmeal as a post-workout or afternoon pick-me-up.
  3. Grapefruit
    Broil it, juice it, eat it raw, add it to salads – there are so many easy ways to get more grapefruit in your daily diet. Research shows the antioxidants in grapefruit may help reduce liver inflammation and strengthen its protective cells against damage.This grapefruit and avocado salad is a true liver superfood meal packing the health benefits of grapefruit, avocado, and leafy greens.
  4. Berries
    Raspberries, blueberries, blackberries, and cranberries get their color from an abundance of polyphenols. Polyphenols are powerful antioxidants believed to help protect the liver from damage and help support your immune system health.Change up your breakfast routine with this recipe for lemon raspberry muffins.
  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 a flourless honey-almond cake, for a healthful and delicious dessert or potluck recipe.
  6. Cruciferous Vegetables
    Eat your vegetables! Your liver will thank you. Cruciferous vegetables such as broccoli, Brussel sprouts, cauliflower, cabbage, kale, collard greens, and radishes are my go-to liver superfood vegetables. These crunchy and vibrant vegetables contain plant compounds that help your liver create detoxification enzymes to help remove toxins and improve your digestion.I’m a big fan of sautéed broccoli – I like to cook up a big batch and keep it on hand to eat as a side dish, to add to rice or pasta, or to add to salads.
  7. Lemons
    You know I love my lemon water. It’s how I like to start my day and kickstart my digestion and give my liver a health boost. Lemons are a cleansing and detoxing food, packed full of antioxidants, flavonoids, carotenoids, vitamin C, B-complex vitamins, magnesium, and copper. This little yellow fruit is a true liver powerhouse, helping to protect against oxidative damage and stress.Along with starting your day with a glass of lemon water, try this recipe for sticky lemon cauliflower.

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.

Listen to Dr. Oz and What He Says About Liver Health and the Foods You Eat

I care about your liver health and want you to know what I and other experts know.

Watch this video from Dr. Oz about fatty liver disease and how processed and sugary foods hurt your liver. In his video, Dr. Oz shows what happens to your liver when you consume a lot of processed and sugary foods.

Support Your Liver Health Naturally with Liver Superfoods

I want to congratulate you for making your liver health a priority. By being proactive about your liver health, you are doing so much to support your overall health and wellness.

A healthy liver goes a long way in helping you to feel better, look better, and have more energy. It’s not an overstatement to say that your liver health impacts every aspect of your health and wellness.

There is lots of information online about how to have a healthy liver. 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, lemons, cruciferous vegetables, or oatmeal. Together, we can support one another in achieving healthy eating and living!