World Liver Day 2024: Must-have food and drinks that make your liver smile

Health benefits of olive oil: A diet rich in olive oil can mitigate the risk of fatty liver in older adults (Image: Canva)

The liver is like a superhero in our bodies. It does so much to keep us healthy, like cleaning out bad stuff and making important proteins. That's why taking care of our liver is important for our overall health. One big way to do this is by eating a good, liver-friendly diet.

Eating certain foods can help a lot: some have things called antioxidants that fight swelling, and others, like fatty fish, have special fats that stop extra fat from building up. Fruits, veggies, and whole grains also have fibre that helps with digestion and keeps the liver healthy. Choosing these healthy foods is a smart way to show our liver some love and take care of our whole body.

Let’s take a look at some great food and drink options for healthy liver

Coffee

Coffee serves as more than just a morning boost; it's a powerful asset for liver health. Extensive studies consistently demonstrate that coffee consumption can shield the liver from diseases. A 2016 research review linked coffee intake with a decreased risk of cirrhosis, a form of permanent liver damage, says health and fitness guru Rupal Kumar, who also runs a holistic brand called Nurturefromnature.

Tea

Tea, particularly green tea, has been associated with benefits for liver health such as lowering liver enzymes in individuals with nonalcoholic fatty liver disease (NAFLD). Additionally, regular green tea consumption has been linked to a reduced risk of liver cancer, especially with higher consumption, says Kumar.

Grapefruit

Abundant in antioxidants like naringenin and naringin, grapefruit offers liver protection by reducing inflammation and shielding cells. These antioxidants may also aid in preventing hepatic fibrosis, a condition resulting from excessive connective tissue buildup due to chronic inflammation.

Berries

Blueberries and cranberries, rich in anthocyanins, are potent antioxidants supporting liver health. Cranberry supplements can improve fatty liver conditions in individuals with NAFLD. Additionally, blueberry extract has shown inhibition of liver cancer cell growth in studies.

Prickly Pear

This edible cactus, often consumed as fruit or juice, has been a staple in traditional medicine for various conditions, including liver disease. Studies suggest that prickly pear helps shield the liver from alcohol toxicity owing to its anti-inflammatory and antioxidant properties, says Kumar.

Fatty fish

Rich in omega-3 fatty acids, fatty fish like salmon and mackerel are renowned for their anti-inflammatory benefits. Consumption of these healthy fats has been associated with reduced liver fat and triglycerides, particularly in conditions such as NAFLD.

Olive Oil

A cornerstone of the Mediterranean diet, olive oil offers a plethora of health benefits, including positive impacts on the liver. A diet rich in olive oil can mitigate the risk of fatty liver in older adults. The high content of unsaturated fatty acids in olive oil contributes to its liver-protective effects.

Nuts

Nuts, dense in nutrients like healthy fats, antioxidants, and vitamin E, are valuable additions to a liver-friendly diet. A diet incorporating nuts has been linked to a decreased risk of NAFLD, making them a beneficial inclusion.

Cruciferous vegetables

Broccoli, Brussels sprouts, cabbage, and other cruciferous vegetables, rich in fiber and beneficial plant compounds, offer liver support. These vegetables show promise in animal studies for reducing tumours and fatty liver disease.

What makes these foods beneficial?

These foods offer benefits for liver health due to their nutrient-rich profiles. Antioxidants found in coffee, tea, and fruits like berries combat harmful free radicals that can damage liver cells. Fibre, abundant in vegetables and whole grains, supports digestion and weight management, crucial for liver function. Healthy fats from fatty fish and olive oil help reduce inflammation and maintain optimal enzyme levels in the liver.

Foods to avoid

In addition to incorporating liver-friendly foods, it's crucial to steer clear of items that can strain the liver. These include fatty and processed foods, sugary snacks, excessive salt, and alcohol. Reducing intake of these items alleviates stress on the liver and promotes overall health.