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10 food items that are good for your liver

Team AckoJan 17, 2024

The liver is one of the most important parts of the body. And if you have been feeding your body non-nutritious food items, your liver could feel strained. As a result, you might feel sluggish, bloated, or constipated. However, there’s hope. You can help reboot your liver by consuming various healthy food items.

Here’s an article highlighting 10 food items that are good for your liver. But before we talk about them, let’s quickly discuss why the liver is important.




What is the role of a liver?

The liver is an incredible organ that acts as a part of the body’s built-in detoxification system. It performs myriad tasks such as processing and metabolising blood, producing bile to help with digestion, and storing vitamins, minerals, and carbohydrates. A toxic liver may cause inflammatory diseases and hormonal imbalances.

Top 10 foods good for the liver and are healthy to eat 

Here’s a list of some of the top food items that are good for your liver. (Note: Please consult a doctor before making major dietary changes.)

1. Nuts

Nuts are a great source of fats, fibres, omega-3 fatty acids, essential amino acids, and antioxidants. These compounds may protect against non-alcoholic fatty liver disease (NAFLD), reduce inflammation and keep the liver healthy.

Make sure to include nuts such as almonds, pistachios, hazelnuts, and pumpkin seeds in your daily meals or salads. It is vital to eat nuts in moderation. Therefore, adults can consume about 4 to 6 servings of unsalted nuts a week.

2. Grapes

Next on the list of food items that are good for the liver are grapes. Red and purple grapes contain beneficial plant compounds such as resveratrol, which has anti-inflammatory properties. Some animal studies state that grapes and grape juice can prevent tissue loss, lower inflammation, and improve antioxidant levels.

Another study suggests that grape seed extract may help enhance liver function in people with non-alcoholic fatty liver disease. However, further research is needed to evaluate the follow-ups before the extract can be recommended effectively.  

3. Beetroot juice

Beetroots are packed with essential vitamins, antioxidants, and minerals. The juice of beetroot contains betalains which may reduce inflammation and improve heart health. Some animal studies in rats found that beetroot juice may help lower inflammation and protect the liver from oxidative damage. Also, the juice improves the ability of the liver to remove toxins from the body.

4. Coffee

There are plenty of studies that highlight the benefits of coffee for the liver. That is why now coffee is not only a morning jolt but a medicine as well. It has more than 1,000 chemicals that may help fight liver cancer and non-alcohol-related fatty liver disease.

Those who have a problem with their liver can count on coffee. Research suggests that consuming 1 to 3 cups of coffee a day may slow down the progression of Cirrhosis, Fibrosis, and NAFLD.

5. Green leafy vegetables

Leafy greens feature an abundant store of fibres and a myriad of nutrients, including calcium, iron, folic acid, and much more.

Cruciferous veggies like broccoli, Brussels sprouts, spinach, cauliflower, kale, cabbage, collards, and mustard greens are excellent sources of fibre, which supports liver health. Moreover, these veggies are packed with antioxidants that may help prevent free radicals from causing damage to your cells.  

6. Garlic

It is another best food for the liver you should surely not miss. Garlic is full of potent antioxidant and anti-inflammatory compounds that may help support liver health. A study states that consuming raw garlic twice or more per week may lower the risk of Liver Cancer by 23%. Low doses (1 to 2 cloves per day) are generally safe to consume.

7. Green tea

Green tea has antioxidant and anti-inflammatory effects, and that is why it is known to improve health. It can help lower the risk of NAFLD and may even prevent Liver Cancer. A review showed that people who drank four or more cups a day had the lowest risk of developing liver cancer.

It is imperative to note that green tea has a range of health benefits. But consuming green tea supplements in excess can have adverse effects on health, and it may cause liver damage. 

8. Olive oil

It contains a large amount of antioxidants and has anti-bacterial, anti-cancer, and anti-inflammatory properties. Especially extra virgin olive oil is great for health as it is packed with antioxidants and can help repair liver damage. Many studies have shown the positive effects of olive oil on the liver and support its consumption. 

9. Fatty fish

Next on our list of foods good for the liver is fatty fish. Oily or fatty fish is a rich source of omega-3 fatty acids. Therefore, consuming trout, sardines, salmon, and tuna may help lower fat accumulation in the liver and reduce inflammation. According to a study, it was noted that people who consumed fatty fish at least 2 times a week had 54% fewer chances of developing Liver Cancer.

Our body needs both omega-3 and omega-6 fats. Therefore, it is important to keep the ratio of these two in check. If an omega-6 to omega-3 ratio is too high, then one becomes prone to liver disease. Omega-3 fats are found in fatty fish, walnuts, tofu, flaxseeds, and soybeans. You can get omega-6 fats from leafy green vegetables, almonds, sunflower seeds, and vegetable oils, including corn oil, sesame oil, and soybean oil.

10. Oatmeal

It has high fibre content that may help your liver function better. Oatmeal has beta-glucan, which can help reduce liver damage and oxidative stress in people with obstructive jaundice. Research also shows that oats can help lose extra weight, and it is a great way of keeping disease away from the liver.

In another study, it was noted that consumption of oat reduced weight and belly fat and improved the liver functions and lipid profiles of people with NAFLD. Clearly, it is one of the top foods good for the liver, which you should include in your diet.

Also read: best family health insurance policies

Frequently asked questions

Here are some common questions and answers related to food items that are beneficial for the liver.

How does food help the liver function?


Healthy food items help maintain a healthy liver as it needs essential nutrients to perform at its best.

What are the worst foods for the liver?


Fried foods, processed meats, alcohol, added salt and added sugar, white bread, pasta and rice are not good for the liver.

What are the 3 main functions of the liver?


The liver eliminates toxins, produces bile for digestion, and stores vitamins, minerals and carbohydrates for the body.

Is dieting good for the liver?


Consuming a well-balanced diet is essential to lower the risk of developing liver diseases. However, if you already have liver disease, make sure to consume a balanced diet and food items that are good for the liver.


Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.


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