20 Foods to Boost Liver Health and Detoxification Naturally
A Natural Detox
Whether you want to improve liver function or fight against liver diseases, it’s clear that this organ is fundamental for a long and healthy life. The liver is needed to detoxify against many substances, so without it, the digestive system struggles, and you’ll be sure to feel it. There are certain foods you can eat to strengthen it, and the better your liver behaves, the better your overall health!
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1. Pumpkin
While pumpkin pie may not be the way to go, you essentially just want to get more pumpkin into your diet. Pumpkin can mitigate oxidative stress in the liver. That’s because it’s a strong source for β-cryptoxanthin, which is a compound that’s going to come up more and more.
2. Tangerines
Speaking of β-cryptoxanthin, tangerines are another natural source. In fact, tangerines also have a high concentration of antioxidants within them, especially during their ripening season. Plus, they’re so easy to eat, and can be casually peeled and snacked on throughout the day.
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3. Salmon
What can’t salmon do? It’s great for everything from extending your lifespan to supporting blood pressure and cognitive health. Add liver function to the list, because salmon successfully reduces liver inflammation and fibrosis. It does this through the use of an antioxidant called astaxanthin.
4. Chicory Roots
Chicory roots are a woody perennial plant. They’re often used as salad leaves, and the roots are baked and ground up into foods and drinks alike. What makes them so good for you is their high fiber, which is known to have a positive effect on gut health and alleviate the liver’s workload.
5. Kefir
Kefir has numerous benefits and can even help ease digestion and fight stomach cramps. It’s a fermented milk drink that is loaded with healthy bacteria and yeasts. The probiotics within support digestion and create a healthier environment for liver function.
6. Watermelons
Watermelons might mostly be water, but they’re also a great source of multiple beneficial vitamins. In fact, you can find vitamins A, C, and lycopene within watermelon. These are all antioxidants that support liver function. If you’re feeling intimidated by carving up a huge watermelon, then you can easily pick up the pre-sliced version instead.
7. Trout
Often, salmon gets all the praise for being a super fish, but there are other ocean proteins that are just as viable. If you are feeling tired of salmon, switch up to trout instead. It’s full of B12, which is known to help regulate fat and is often stored in the liver.
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8. Tomatoes
Next time you’re making a pasta sauce, be sure to stock up on those tomatoes. They’re red, plump, and versatile, finding their way into all sorts of foods. And now you can tick helping your liver off their to-do list, as they contain lycopene antioxidants.
9. Winter Squash
If you needed a push to incorporate another interesting vegetable into your repertoire, then how about the winter squash? It’s warm and hearty, and fits into most winter menus. It’s also loaded with β-cryptoxanthin, but there’s a catch! Long cooking can destroy this nutrient within the squash, so be thoughtful about the recipe you follow.
10. Shrimp
Seafood in particular is great for your liver, and shellfish from shrimps to lobsters can be beneficial. Shrimp, for instance, uses astaxanthin to prevent insulin resistance. Meanwhile, lobster gets its red color from astaxanthin and is loaded with vitamin B12 as well.
11. Prickly Pear
You might be thrown off by its appearance, but prickly pear is a very popular edible cactus. You can eat it like a fruit or have it in your drink. It has a long history in treating digestive issues and liver disease.
12. Kombucha
Kombucha is a fermented tea drink that’s garnered a lot of attention from health vloggers and young people. It’s a bit stylish and trendy, but look aside, it is, in fact, good for you. It contains probiotics and is known to reduce inflammation in the liver.
13. Tuna
Tuna is a pretty accessible ocean protein, as you can get the canned variant for cheap. It contains omega-3 fatty acids like other fish, and is known to be effective in fatty liver disease cases, capable of reducing inflammation. Plus, it’s an approachable snack, whether you want to do tuna and crackers or have it in a sandwich.
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14. Papayas
For some people, a spoon and a papaya are a dessert match made in heaven. This soft and sweet fruit contains vitamin E. This vitamin in particular serves as an antioxidant, and is proven to mitigate oxidative stress building up in the liver.
15. Beetroot Juice
If you want a more natural drink option, then consider beetroot juice. This deep red drink is full of betalains and nitrates, meaning it can support liver function while reducing inflammation and oxidative damage.
16. Jerusalem Artichoke
This unique artichoke offers a lot of benefits, great taste, and fiber, being just a few. It’s often recommended when trying to incorporate a high-fiber diet, which is actually what makes it useful against fatty liver disease. A healthy body weight can make the liver’s job easier, so this is a food to certainly stock up on.
17. Coffee
By now, you’ve probably heard all about the downsides of coffee. From the caffeine to the appetite suppression, it may feel like a complex drink. But on the bright side, it’s actually one of the best beverages to drink to support liver health, as it reduces the risk of cirrhosis, which damages the liver.
18. Grapefruit
There was a time when eating a single grapefruit for breakfast was all the rage. Maybe you can just add this to the side or eat it as a snack, but either way, it offers numerous benefits when protecting the liver. Grapefruits carry both naringenin and naringin antioxidants, which reduce inflammation.
19. Apricots
Apricots are a delicious and approachable fruit and are a great way to switch up your fruit rotation if you’re tired of apples and oranges. Additionally, they contain β-carotene, which has numerous health benefits, including reducing inflammation, oxidative stress, and even liver fibrosis. In fact, β-carotene is what gives apricots their plump color.
20. Cranberries
Cranberries and Thanksgiving go side by side, but if you want to incorporate more of these fruits into your diet, well, now you have another excuse to do so. Cranberries host anthocyanins, which is an antioxidant that strengthens liver function and ensures it stays healthy. In fact, one study found that cranberries taken over a prolonged period can improve fatty liver.
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