15 Foods to Protect Your Liver

The liver is an organ that is found only invertebrates. It is one of the most important and powerful organs in the human body. It is also the largest and heaviest internal organ in the human body.

 

It is an all-rounder which performs a high variety of essential functions in the body.

 

Oxidative stress and dysfunction in cellular immunity are considered two important indicators of various liver diseases.

 

Liver diseases are usually characterised by oxidative stress, inflammation etc. in liver cells. Hence, food items rich in components with anti-oxidant and anti-inflammatory properties may commonly be considered to be liver-friendly¹⁸ (Cederbaum et al., 2009).

 

Also foods that have the ability to prevent metabolic syndrome or lose weight may also come under liver-healthy foods.

 

This article will discuss various foods that can help you protect your liver and lead a healthy life. Below is a list of liver-friendly foods. They are in no particular order.

 

Food Items to Keep Your Liver Healthy

 

• Blueberry

 

 

Being one of the popular category of fruits, the effect of berries has been widely studied. Their benefits were observed in cardiovascular, neurodegenerative and age-related diseases. They were also found to be beneficial in cases like obesity and some human cancers¹⁷ (mainly oesophageal and gastrointestinal) (Seeram et al., 2008).

 

A 2010 study¹⁹ (Wang et al., 2010) in mice examined the effects of blueberry on cellular immune functions and liver protection. It found that Blueberry treatment reduced oxidative stress in mice by increasing the expression of the major²⁰ (Ade et al., 2009) anti-oxidant components in the liver. It also observed a positive modulation of immune cells.

 

In more simple terms, Blueberries reduce the oxidative stress on liver cells and protects it from damage.

 

• Fish Oil

 

 

The Omega-3-fatty acids (or Omega-3 Polyunsaturated Fatty Acids) contained in Fish oil have been shown to reduce lipid accumulation and liver enzyme levels, improve insulin sensitivity, and have anti-inflammatory effects^34-36 (Bouzianas et al., 2013; Masterton et al., 2010; Parker et al., 2012).

 

All of these are directly linked to liver health⁴⁰ (Gupta et al., 2015).

 

Fish oil has also been shown to have compelling evidence of beneficial effects against cardiovascular disease, stroke and diabetes³⁷ (Wall et al., 2010).

 

The human body does not produce omega-3 fatty acids on its own. Hence, it needs to be obtained from fatty fishes like mackerel, tuna, trout, mullet, bluefish, anchovy, herring, salmon, sardines, menhaden and sturgeon that store lipids in their flesh.  Fishes like haddock and cod are lean and have less omega-3 acids.

 

For the average individual, American Heart Association (AHA) recommends an average of at least two servings (3.5 oz/serve) of fatty fish per week³⁸ (Meyer, 2011).

 

For children, the World Health Organization recommends consumption of at least 400 mg per 10 kg bodyweight omega-3 each day, while the International Society for the Study of Fatty Acids and Lipids suggests 350-750 mg per 10 kg of body weight³⁹ (Lee, 2013).

 

• Coffee

 

 

Any list of liver-friendly food items will have coffee. Numerous studies have been performed to confirm the positive effects of coffee on liver health. While the exact mechanism by which this happens is not conclusive yet, there is general consensus within the medical community regarding the positive effects.

 

A 2014 review² (Chen et al., 2014) found coffee to have anti-oxidative, anti-inflammatory, anti-fibrotic and anti-carcinogenic effects (for liver). These may help prevent or reverse Non-Alcoholic Fatty Liver Disease (NAFLD).

 

A 2014 review³ (Morisco et al., 2014) notes that experimental studies on the positive effects of coffee on liver health suggests that coffee consumption reduces fat accumulation and collagen deposition in the liver. It also promotes antioxidant capacity as well as modulation of the gene and protein expression of several inflammatory mediators in the body. It showed that coffee consumption led to an improvement in subjects with diseases like hepatic steatosis and fibrosis. It also led to a reduction in the effects of cirrhosis and the risk of liver cancer.

 

Similarly, many other studies also have indicated that coffee has protective effects on liver and that the consumption of coffee is associated with decreased risk of liver diseases. Some even suggest coffee as a non-pharmacological tool for primary and secondary prevention of chronic liver diseases^4-7 (Szántová et al., 2016; Masterton et al., 2010; Saab et al., 2013; Muriel et al., 2009).

 

• Grapefruit

 

 

Grapefruit is a member of the citrus family that is used in many countries as a traditional medicine due to its anti-microbial, anti-fungal, anti-inflammatory, anti-oxidant and anti-viral properties. It is also used as an astringent (something that contracts the skin to help reduce bleeding or as a cosmetic to make the skin less oily) solution and as a preservative agent⁸.

 

Grapefruit juice is an excellent source of many phytochemicals and nutrients that contribute to an overall healthy diet. It contains significant levels of vitamin C, folic acid, phenolic acid, potassium, calcium, iron, limonoides, terpenes, monoterpenes, and D-glucaric acid. These are beneficial to the health in various ways⁹.

 

Studies¹⁰ (Monroe et al., 2007) over time have suggested that grapefruits may play an active role in cellular regeneration, cholesterol reduction, detoxifying process, maintenance of heart health, treatment of rheumatoid arthritis, controlling body weight and cancer prevention.

 

In this context, the flavonoids in grapefruits have been shown to exhibit protective effects towards the liver by causing a decrease in hepatic triglycerides and plasma and hepatic total cholesterol¹² (Seo et al., 2003).

 

• Tea

 

 

Another popular beverage, good-quality tea may be a very liver-friendly drink. When we say tea, we mean to include Green tea, Black tea or Chamomile tea.

 

Many studies¹¹ (Madrigal-Santillán et al., 2014) have already indicated the potential anti-oxidative, anti-inflammatory, anti-septic, anti-carcinogenic and anti-viral properties of Green/Black/Chamomile tea.

 

In this context, studies^13-16 (Al-Hashem et al., 2010; Maliakal et al., 2001) have suggested that the phytochemicals and flavonoids in tea led to reduced oxidative stress potentially by positive modification of the antioxidant system.

 

So long story short, moderate consumption of tea on a daily basis may provide protection against liver-related diseases.

 

• Cranberry

 

 

Similar to Blueberry, cranberry also belong to the Vaccinium species in berries.

 

A study²¹ (Cheshchevik et al., 2012) was conducted to evaluate the protective effects of cranberry flavonoids against tetra-chloromethane-induced liver mitochondrial damage in rats in 2012. The treatment observed that administration of cranberries (7 mg/kg) was effective in diminishing the toxic effects of tetra-chloromethane. The study found cranberry flavonoids to be effective in prevention of toxic liver injury and liver mitochondria damage. It was more pronounced when used in conjunction with melatonin and succinate.

 

• Grapes

 

 

Grape juice and seeds are known to be rich in flavonoids, such as catechins, epicatechins, anthocyanidins, proanthocyanidins and resveratrol compounds. There has been much interest in the potential biological effects of grapes²².

 

A study²³ (Dogan et al., 2011) was conducted in 2012 to evaluate the anti-oxidative and protective role of grape seeds in animal liver against ethanol-induced oxidative stress. The results of the same indicated the role of grape seeds in preventing oxidative damage in the tissues possibly by reducing the lipid oxidation or inhibiting the production of ethanol-induced free radicals in rats. 

 

Organic grapes may be more beneficial than conventional grapes in their liver protective effects. A 2008 study²⁴ (Dani et al., 2008) on the efficacy of organic grape juice in liver protection observed that organic purple grape juice (when compared with conventional purple grape juice) exhibited better anti-oxidative effects against liver diseases.

 

• Oatmeal

 

 

The β-glucans (a type of polysaccharides) in oatmeal may have protective effects against liver diseases.

 

Research²⁵ (Mantovani et al., 2007) has suggested that β-glucans polysaccharides have anti-viral, anti-parasitic, anti-fungal, anti-microbial, anti-oxidant, anti-clastogenic, anti-genotoxic, anti-tumour, anti-mutagenic and immuno-modulatory properties.

 

A 2007 study²⁶ (Neyrinck et al., 2007) was conducted in mice regarding the protective effects of β-glucans on the liver. The study indicated positive results and suggested a potential for the immuno-modulatory properties of β-glucans to be related to lowering of inflammation in the liver cells.

 

Another study²⁷ (Sugiyama et al., 2009) in rats was conducted in 2009 with similar objectives observed a protective action through an anti-oxidant mechanism.

 

This is a comparatively new item in this list and a recent field of study so it still require more research to be ruled completely in its favour.

 

• Prickly Pear Fruit

 

 

Also known as Cactus pear fruit, this fruit belongs to the genus Opuntia species.

 

Apart from being used for conditions like wounds and fatigue, this fruit has also been traditionally used for treating many diseases including liver diseases, ulcers, glaucoma and dyspnoea²⁸.

 

Research²⁹ (Madrigal-Santillán et al., 2013) has pointed towards the anti-oxidant and anti-clastogenic properties of this fruit. It has been found to induce significant reduction in oxidative stress in subjects (which were mice).

 

A randomized study³⁰ (Wiese et al., 2004) was conducted on 64 healthy adults back in 2004 to observe the effect of prickly pear fruit extract on hangovers caused by alcoholic beverages. Hangovers are largely caused by inflammation. It was found that the extract has a moderate effect on reducing hangover symptoms by inhibiting the action of inflammatory mediators in the body.

 

Studies have also observed that prickly pear fruits demonstrated an anti-genotoxic effect by reducing the damage to the genetic material of the liver and to the bone marrow caused by toxins.

 

It is the opinion from scientific groups that these anti-carcinogenic effects classify prickly pear fruits as a liver-protective food^31-32 (Brahmi et al., 2011).

 

• Nuts

 

 

Most nuts like walnuts, pine nuts, almonds, cashews, hazelnuts, macadamia nuts, pecans and pistachios have a high fat content that can increase your HDL (also known as “Good Cholesterol”) and lower your LDL (also called “Bad Cholesterol”).

 

They are also rich in vitamin-E (an anti-oxidant), fibre, phytosterols and polyphenols. These components can make a positive change to not just your liver, but your overall health⁴⁰ (Gupta et al., 2015).

 

A longitudinal dietary composition study⁴¹ of six months in 106 patients showed that tree nuts (especially Walnuts) improved liver function tests (LFTs) in patients with NAFLD (Non-Alcoholic Fatty Lever Disease).

 

Alternately, in a study⁴⁵ (Han et al., 2014) among Korean population, it was found that low consumption of nuts and seeds resulted in a higher risk of NAFLD (Non-Alcoholic Fatty Lever Disease) in males.

 

Other similar studies^42-44 (Sanyal et al., 2010; Casas et al., 2009; Wien et al., 2003) observed that consumption of nuts resulted in improvement in LFTs (Liver Function Test), reduced inflammation and insulin resistance, improvement in BMI and reduction in waste circumference.

 

Quite the bouquet of benefits, one might say.

 

• Avocado

 

 

Another fruit from the Berry family, avocados are known to have anti-inflammatory, anti-microbial, analgesic and anti-carcinogenic properties. It has the highest fibre content among fruits and has been implicated to have protective effects against UV damage in skin and eyes and cardiovascular diseases^46-49 (Guzmán-Rodríguez et al., 2013; Dreher et al., 2009; Roberts et al., 2009; Rosenblat et al., 2011).

 

A 2013 study⁵⁰ (Fulgoni et al., 2013) that analysed the results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008 indicated that avocado consumption was associated with improved weight, improved overall diet quality and nutrient intake, reduced waist circumference and BMI, higher HDL (AKA “Good Cholesterol”) and decreased risk of metabolic syndrome. These effects are linked to reducing the risk of liver diseases.

 

The dietary fibre in avocado may help in maintaining insulin sensitivity and reduction in fat absorption. This may help prevent⁴⁰ (Gupta et al., 2015) development of NAFLD (Non-Alcoholic Fatty Lever Disease).

 

A study⁵¹ (Naveh et al., 2002) in rats observed a strong negative correlation between fat deposition in the liver and increasing intake of avocado pulp. The rats also seemed to gain less weight and consumed less food overall.

 

While more evidence that directly evaluates the effect of avocado consumption on NAFLD are still to be found, the high Mono-unsaturated fatty acid (MUFA) content, lipid-lowering, anti-inflammatory, anti-oxidant, high fibre and weight maintenance properties of avocado makes it an excellent candidate for a liver-healthy diet.

 

• Olive Oil

 

 

Derived from the Olive fruit, it is the main source of dietary fat in the Mediterranean diet. It contains MUFAs, phenolic compounds and vitamin E that contributes to its fat reduction, anti-inflammatory and anti-oxidant properties – all of which are favourable to liver health⁵²⁼⁵³ (Covas, 2007; Buckland et al., 2012).  

 

A year-long study⁵⁴ (Sofi  et al., 2010) in human subjects on the benefits of olive oil supplementation on NAFLD (Non-Alcoholic Fatty Lever Disease) observed a significant reduction in liver enzymes and triglycerides along with increased adiponectin levels in subjects when compared to the control group. These factors are beneficial to patients suffering from NAFLD (Non-Alcoholic Fatty Lever Disease).  

 

A 6-month intervention study⁵⁵ (Nigam et al., 2014) was conducted in Asian Indian males regarding the effect of various cooking oils on fatty liver disease. The results indicated significant decrease in BMI, reduction in fasting insulin, increase in HDL (AKA “Good Cholesterol”) levels and decrease in triglycerides.

 

Ultrasound results taken at the end of the therapy also showed reduced liver span and a reduction in hepatic steatosis. This suggests that olive oil consumption has a positive association with a decreased risk of fatty liver disease⁵⁵ (Nigam et al., 2014).

 

It may be advisable to switch your cooking oil to olive oil in order to reap the benefits. It means that substitution is preferred to supplementation.

 

This is because olive oil supplementation studies still need to make headway to reach a recommendation on the “how much is good” question.

 

• Green Leafy Vegetables

 

 

Also called cruciferous vegetables, these include Broccoli, Cauliflower, Kale, Mustard greens, Spinach, Lettuce, Bok Choy and Cress.

 

They are loaded with vitamins, minerals, fibre, anti-oxidants and many other chemicals that help protect overall health. In fact, these are considered by some as the best food for liver health.

 

Analysis of a network of case-control studies⁵⁶ (Bosetti et al., 2012) conducted in Italy and Switzerland suggested evidence favouring beneficial effects of green-leafy vegetables against various types of cancers including that of liver.

 

Animal studies^57-59 (Yoshida et al., 2015; Robbins et al., 2010; Robbins et al., 2011) found Broccoli extract to have induced detoxification and protected liver cells from harmful effects of various foreign substances. Green leafy vegetables reportedly enhanced the production of detoxification enzymes in the body.

 

Green leafy vegetable like broccoli may also reduce oxidative stress and significantly improve the results of liver function tests⁶⁰ (Kikuchi et al., 2015).

 

• Beetroot

 

 

Possessing high-fibre along with anti-oxidant, anti-inflammatory and anti-carcinogenic properties, beetroot may be a useful addition in a liver-friendly diet.

 

Studies^61-64 (Clifford et al., 2015; Kujawska  et al., 2009; Szaefer et al., 2014; Vulić et al., 2014) in rats indicated that beetroot juice may reduce (or even reverse the damage done by) oxidative stress. They also enhanced the process of detoxification and exhibited anti-inflammation properties. All of this resulted in an improvement in liver health.

 

Beetroot is also one of the few vegetables that contain a group of highly bioactive pigments known as betalains. They have been reported to have high anti-oxidant and anti-inflammatory capabilities. Their potential characteristic properties to reduce oxidative stress and chronic inflammation give them a possible role in being used for protection against liver diseases, arthritis or even cancer⁶⁵ (Clifford et al., 2015).

 

• Milk Thistle

 

Also known as St. Mary’s thistle, this fruit has been identified to contain a group of compounds called Silymarin. Silymarin has been reported to have a protective effect on liver¹¹ (Madrigal-Santillán et al., 2014).

 

Being a potential candidate to be used for oral treatment of toxic liver damage, milk thistle is one of the most investigated plants in the scientific world.

 

The anti-oxidant property of Silymarin in milk thistle may be used as a protective treatment to prevent acute or chronic liver damage⁶⁶ (Shaker et al., 2010).

 

It may also stimulate liver cell regeneration and stabilize cell membranes to prevent entry of liver-toxic substances into the system^{11, 67} (Madrigal-Santillán et al., 2014).  

 

Other Potential Liver-Friendly Foods

 

 

Some other foods that are commonly used for the purpose of promoting liver health include vegetables like sweet potato and yams, fruits like bananas, lemon, cherry, fig, papaya, pomegranate and watermelon and grains like barley, maize, brown rice, wheat and sorghum⁶⁸ (Guan & He, 2015).

 

It is to be noted that studies are still in progress regarding these topics. While the aforementioned items may not be used exactly as “treatment” for liver diseases, they may certainly act as an adjuvant (an add-on component) that can help maintain a healthy liver.

 

Most of them are also extremely healthy foods that can provide much more benefits than just liver health.

 

References