22 Foods & Ways To Have A Healthy Liver

Last updated 15 Jan 2019 . 1 min read

foods good for liver foods good for liver

A happy liver means a happy life.

Liver is the second largest, and one of the busiest organs of our body. Such a large and busy organ no doubt needs special care.

Liver is definitely a hard worker, It takes care of the body's metabolic functions and keeps it healthy. Liver filters our blood, stores nutrients, produces clotting factors, aids in digestion, helps metabolize proteins and removes toxins from our body.

Can you live without your liver?

Absolutely not.

Liver is a vital organ and the best way of avoiding liver disorders is by preventing it.

Here is how you can do it -

#1. Eat a balanced diet

If you're eating a healthy and nutritious diet, you've already won half the battle. Your diet decides how healthy your liver is going to be.

So eat more of fibrous fruits and vegetables. Add multigrains to your diet instead of refined flour. Eat lean meat, dairy and good fats which are found in fish and nuts to take better care of your liver.

#2. Drink a lot of water

Hydration is necessary for a healthy liver and a healthy life. Low intake of water can slow down your metabolism and hinder your normal body functions. All this will put stress on your liver. Drink at least 2.5 - 3 litres of water a day to remain hydrated and keep your liver strong.

#3. Exercise

People who have a high-calorie intake and bad diet usually end up with a fatty liver.

When you exercise, your blood circulation increases, oxygen intake improves, you burn calories and you lose fat. Exercise can burn fat and help reduce excess fat around the liver.

#4. Drink alcohol in moderation

Alcohol consumption should be done wisely. Excess intake of alcohol can damage your liver and scar it. Heavy drinkers are at a significant risk of liver cirrhosis and failure. Heavy drinking can also cause permanent liver damage. Try to cut down on your alcohol consumption if you're a heavy drinker.

If you are struggling with addiction issues meet your doctor who can help you out.

#5. Get vaccinated

Hepatitis is the inflammation of the liver. It is usually caused due to viral infection spread through blood, sexual contact, and even food and water. Good news is that hepatitis vaccinations are available to keep you safe. Hepatitis vaccinations strongly safeguard your liver against hepatitis. So don't avoid or skip them.

#6. Lose weight

If you're overweight, and doing nothing about it, it can take a toll on your overall health over time. An overweight or obese individual is more likely to get the liver disease as compared to a person with a normal or healthy weight. Eat responsibly and exercise to lose the extra pounds.

#7. Practice safe sex

Having multiple sexual partners puts you at risk of catching and transmitting STDs. Always practice safe sex. Hepatitis can be transmitted via sexual contact, therefore practicing safe sex is good for your liver and overall health.

Try these Superfoods that can Protect your Liver

The best way through which you can not only protect your liver, but even regenerate it is by leading a healthy lifestyle and following a good diet.

If you want to make your liver healthier, here is what you should eat -

#1. Almonds

Almonds are rich in fibre and loaded with iron, calcium, and magnesium. They contain unsaturated fats which are good for the body as they help to lower the cholesterol levels. This, in turn, keeps the liver healthy. Snack on 1 to 2 tsp of raw unsalted almonds 5 days a week to reap the benefits.

#2. Oats

Oats are rich in fibre and contain essential vitamins and minerals. They are famous for being an essential part of every weight loss diet. Oats can also help lower the cholesterol level in the body. All this keeps the liver healthy in long run.

#3. Blueberry

Blueberry is called as a superfood because of its memory boosting and high anti-inflammatory properties. Blueberries are packed with vitamin C and due to its high fibre content it helps lower cholesterol levels and improves digestion. Have half a cup of Blueberries a day to keep your heart and liver healthy.

(Check out - Dinner Habits And Their Effect On Human Health And Routine)

#4. Salmon

Salmon is packed with omega 3 fatty acids and its protein content is high making it one of the best food choices available if you wish to keep your liver and heart healthy. Omega 3 fatty acids lower the cholesterol and triglyceride levels keeping the liver healthy.

#5. Vegetable Juice

Vegetable juice is packed with essential vitamins and minerals. Unlike fruit juice, vegetable juice has low sugar content. Vegetable juice keeps you hydrated and healthy. You can mix and match various kinds of vegetables to see what you like. Try not to add extra salt to the juice as high sodium levels are bad for you.

#6. Soybeans

Soybeans are high in fibre and low in saturated fats. It is known to reduce the risk of liver and cardiac disorders. You can have soybean in the form of soymilk, tofu or soy custard and reap its benefits.

#7. Green tea

Green tea is packed with antioxidants. Not only it tastes good, but it also accelerates weight loss. Green tea consists of powerful antioxidants that keep your body healthy and toxin free. One cup of green tea a day can keep your liver healthy.

#8. Kidney beans

Kidney beans are full of dietary fibres and proteins. It is rich in iron, calcium, magnesium, and potassium. A cup of kidney beans a day can prevent the risk of developing heart and liver disorders.

#9. Spinach

Spinach is full of iron and dietary fibre. It is a very beneficial food for weight loss and maintaining a healthy weight. One serving of spinach 3 times a week can supply your body with multivitamins and minerals that will keep your liver healthy.

#10. Pumpkin

Pumpkin is full of dietary fibre and is truly a gift from mother nature if your goal is to keep your liver healthy and slow down aging. Pumpkin is low in fat and rich in beta carotene which is good for the liver.

#11. Broccoli

Broccoli is a magical vegetable which is full of dietary fibres and can speed up your weight loss. It is packed with antioxidants. It is full of vitamins and minerals which can keep your liver healthy.

#12. Coffee

Studies have shown that drinking coffee in moderation has shown to reduce the risks of developing liver diseases such as cirrhosis or even liver cancer. Coffee can prevent the buildup of fat and improve metabolism. All this can improve liver health significantly.

#13. Olive oil

Olive oil is considered a good source of healthy fat. Using olive oil to as dressing or cooking oil can help you reap its benefits. Olive oil has shown to decrease the fat content and concentration in the liver.

(Also Read - Tips To Cook Your Food Fast & Retain Vitamins)

#14. Grapefruit

Grapefruit is packed with antioxidants which can make your liver healthy and protect it from diseases. Grapefruit is also rich in dietary fiber which can reduce the risk of fat accumulation in the liver.

#15. Beetroot juice

This amazing juice contains antioxidants called betalains. Antioxidants protect the liver from inflammation and damage. A serving of Beetroot juice 2 to 3 times a week can help you reap its benefits.

Meet Your Doctor

If you are experiencing liver-related issues meet your doctor and get a proper treatment started along with taking care of your diet.

If you are accidentally exposed to needle prick or someone else's blood, meet your doctor immediately as not only liver diseases but many other deadly diseases can be spread through needle prick injuries and blood exposure. Practice safe sex. If you have a history of multiple sexual partners without using protection, get a screening done for STDs and liver disorders. Consume medicines prescribed by your doctor. Don't self medicate. Follow your doctor's prescription and don't exceed the recommended dosage. Don't combine medications on your own. Don't take a combination of medications without your doctor's opinion, prescription, and consent. Consuming the wrong combination of medications can harm your liver badly.

If you are obese and struggling with weight issues meet your doctor and dietitian to discuss about healthy weight loss and diet.


Liver is an extremely important organ.

The only way we can protect our liver is by maintaining a healthy lifestyle.

If you are someone who consumes a lot of alcohol, have high cholesterol issues, suffering from high blood pressure, obesity or diabetes you’re at a significantly higher risk of developing liver diseases. In this case, a healthy diet becomes even more important to protect your liver from damage

References -

Emi Hyder

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