How to help the liver with the diet?

The role of the liver in the body's work is hard to overestimate. It is involved in digestion, detoxification of the body and other processes. It is an organ that can regenerate itself, but in order to maintain its health it is important to include certain foods in your diet. Alena Paretskaya, an immunologist and nutritionist, will tell you about the 12 most useful products to include in your diet. 

№1. Coffee

Coffee is a controversial product. In a study published in 2013, it was proven that the daily consumption of coffee reduces the risk of chronic liver diseases and their exacerbations. First and foremost, they were talking about fatty liver disease and oncopathologies.

In another study, scientists have outlined the mechanism of this positive effect on the liver: the main mechanism is the effect on liver enzymes and the prevention of fat accumulation in its tissues. Another mechanism is the effect of antioxidants on the liver, which strengthens its protective properties and resists oncopathologies. But it is important to note that we are talking about regular, but moderate consumption of coffee. 

№2. Oatmeal

It is a source of healthy fiber, which is involved in digestion and supports it. Oatmeal fiber is known to be good for the liver because it contains beta-glucans.

One study showed that these substances activate the immune system, suppress inflammation, and help control diabetes and prevent obesity.

Another study on rodents noted that beta-glucans help reduce the amount of fat stored in the liver. However, more clinical research is needed to talk about the benefits for humans.

Add oat flakes to your diet that require boiling. Fast foods with sugar and other ingredients do not do much good for the body. 

№3. Green Tea

One study suggested that green tea reduces the risk of liver cancer. However, the study was conducted on a small group of participants. Therefore, more research is needed to make unequivocal assurances and statements. 

№4. Garlic

Garlic stimulates liver function. A number of 2016 studies show that garlic helps reduce body weight and prevent overweight and obesity, which, in turn, can be seen as a predisposing factor for fatty liver disease. 

№5. Berries

Blueberries, raspberries, cranberries contain a lot of antioxidants - polyphenols that protect the liver from damage. Given the high content of vitamins, minerals and other substances are known benefits of berries to maintain immune function. 

№6. Grapes

Grapes and their seeds contain antioxidants that have a positive effect on the health and work of the body and the liver in particular. Regular consumption of grapes is known to help control inflammatory reactions and prevent liver damage

Experts recommend including fresh grapes in your diet, as well as quality juice, which proves beneficial. 

№7. Grapefruit

This is a very healthy product that contains several groups of antioxidants that help protect the liver from damage by stimulating cell repair and regeneration.

The compounds in this fruit reduce fat accumulation in the liver and also stimulate enzymes that promote weight loss and reduce the risk of fatty liver disease. 

№8. Plant foods.

The entire variety of fruits and vegetables can be considered healthy foods for liver health. A 2015 review published a list of plant foods that are good for the liver:





brown rice;



leafy vegetables and herbs;


№9. Fatty fish

Fatty fish are the main source of Omega-3 acids, which control inflammatory reactions in the body and are involved in metabolic processes. This group of fats is positive for the proper functioning of the liver and the prevention of numerous diseases. Their main role is to accumulate excess fats and maintain normal enzyme levels in the liver.

According to doctors' recommendations, it is necessary to eat fatty fish 2 and more times a week. For those people who, for whatever reason, cannot include fatty fish in their diet, it is recommended to take fish oil supplements. 

№10. Nuts

Including nuts in the diet is a simple and effective way to maintain the health of the liver and protect it from numerous diseases. They contain a large amount of unsaturated fatty acids, vitamins and antioxidants.

It is recommended to include in the diet walnuts, almonds, which will help to maintain the health of the liver. But it is worth remembering that the excessive consumption of nuts can be harmful, because they are high in calories. 

№11. Olive oil

Including olive oil in the diet without heat treatment helps to reduce oxidative stress and improve liver function. This positive effect can be explained by the high content of unsaturated fatty acids.


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