5 Foods That Are Good for Your Liver, According to an RD

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Miriam Jacobson, MS, RD, CNS, shares five foods that are good for liver health and detoxification.

The liver is a major detoxification organ that transforms toxins so they can be safely removed from our bodies.

Toxins are external substances that we ingest, inhale, or come into contact with that can negatively impact the body. They can also be produced inside of our body as a product of normal digestion and metabolism.

The liver helps to process these toxins in several phases. Subsequently, processed toxins are safely eliminated by the skin, lungs, kidney, and gut.

To support your body’s detoxification process, consider the following tips and foods that are good for liver health.

Pouring water and eating kale for liver health

How to Support Liver Health Through Diet

There are three major components to supporting liver health:

1. Reduce Toxic Load

First, it’s important to reduce the overall toxic load on the body. You can do this by eliminating foods, drinks, and substances that burden the liver, such as:

  • burned foods
  • trans fats
  • non-filtered water
  • alcohol
  • herbicides and pesticides

Similarly, the liver has to process toxins from other external sources as well. That said, reducing the body’s toxic load from the likes of cigarettes, beauty products, and cleaning products also helps.

2. Add Liver-Supporting Foods

After reducing the toxic load from your diet and lifestyle, you can then add foods that are good for the liver and promote detoxification. Among other important nutrients, liver-supporting foods include those that contain or promote the production of:

  • fiber
  • folate
  • glutathione
  • omega-3 fatty acids
  • sulfur

Below, we’ll cover specific examples of foods that are good for the liver.

3. Promote a Healthy Gut

Lastly, it’s important to promote a healthy gut to properly eliminate toxins.

Why? Because once toxins are processed, the liver sends them to the gut to be eliminated. However, if your digestion is sluggish, then the gut can actually send the toxins back to the liver for re-processing.

With this in mind, promoting a healthy gut with a diet high in fiber and probiotics is an essential step to support the liver and detoxification. Such practices ensure a healthy transit time to more efficiently remove toxins.

5 Foods That Are Good For Liver Health + Detoxification

Without further ado, here are some powerful foods that are good for liver health.

Eating broccoli because for liver health

1. Cruciferous Vegetables

Cruciferous veggies are among the top foods that are good for your liver. They contain compounds called glucosinolates, which not only protect liver cells but also help to produce the enzyme glutathione. Glutathione is the body’s most important antioxidant and is the foundation for many liver detoxification reactions.

Examples of cruciferous vegetables rich in these compounds include:

  • broccoli
  • broccoli sprouts
  • cauliflower
  • Brussels sprouts
  • cabbage
  • kale
  • arugula
  • bok choy

Notably, of all the cruciferous veggies, broccoli sprouts contain the most concentrated amount of glucosinolates. However, any cruciferous veggies are beneficial. In fact, eating a variety will ultimately benefit the diversity of your gut microbiome for healthy digestion and elimination.

2. Brazil Nuts

Brazil nuts are rich in selenium. Selenium not only helps boost glutathione activity, but also helps to bind and eliminate heavy metals like mercury.

Specifically, The American Journal of Clinical Nutrition reports that eating just two Brazil nuts per day can help boost your body’s selenium content.

Woman eating salmon as a detoxification food

3. Wild Salmon

Wild salmon contains potent amounts of omega-3 fatty acids, which are anti-inflammatory fats that promote the health of liver cells. Significantly, a scientific meta-analysis found that supplementing with omega-3 fatty acids may help lower liver fat and elevated cholesterol levels.

In addition, wild salmon is an excellent source of protein. Protein is a beneficial nutrient for the liver because it’s required to fuel certain detox reactions.

4. Garlic, onion + other sulfur-rich foods

Garlic, onion, and other sulfur-rich foods contain the amino acid cysteine. Cysteine contains sulfur, which assists with detoxification.

What’s more, garlic also contains a compound called allicin, which is an antioxidant that reduces cell damage and protects the liver from inflammation.

However, one important thing to note is that heat usually destroys allicin. However, chopping garlic ten minutes before cooking can help activate its enzymes to counteract some of the damaging effects.

Man cooking lentils to support detoxification

5. Lentils

Lentils are one of the most folate-rich foods. Folate is a B vitamin that’s required for healthy metabolism and detox reactions. Studies show a high correlation between folate deficiencies and impaired liver function.

Other folate-rich foods include:

  • chickpeas
  • kidney beans
  • green leafy vegetables
  • broccoli
  • asparagus

Additionally, lentils and other folate-rich legumes are also high in fiber. Again, fiber promotes a healthy transit time. This helps ensure toxins are eliminated quickly instead of being sent back to the liver for re-processing.

Final Thoughts

These foods are a great place to start, but many other foods are also good for your liver.

As a general tip for liver health, eat a variety of colorful plant-based foods. Different colored fruits and vegetables correspond with different phytonutrient and antioxidant concentrations to support enzymatic processes and detoxification. They’re also rich in fiber for healthy elimination.

You can also consider supplementing with liver-supporting herbs like milk thistle. Milk thistle is a bitter-tasting herb that contains a bioflavonoid called silymarin that’s excellent for healthy liver function. And while it’s not something you can easily source and incorporate into recipes, taking a concentrated capsule supplement is a convenient way to support liver health.

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