8 superfoods for a healthy liver

A properly selected diet will not cure liver disease or relieve pain in the right side - it's better to see a doctor for such issues. However, certain foods can help protect the liver from damage and thereby reduce the risk of developing some diseases. Lifehacker has compiled eight suitable options.

1. Coffee

This beverage not only protects the liver but also slows the progression of existing diseases. Several studies have shown that people who drink coffee daily are less likely to see their chronic liver diseases progress to cirrhosis or cancer. Even medications - like antiviral therapy used to treat hepatitis - work better when combined with coffee.

This effect is so noticeable that researchers recommend encouraging daily coffee consumption for patients with chronic liver diseases.

2. Tea

The hepatoprotective properties of this drink have been studied a bit less, but it seems that green tea can be a good alternative to coffee.

According to a study involving over 1,300 men, people who drink 10 cups of green tea daily show improved blood markers related to liver health. Another small analysis found that patients with non-alcoholic fatty liver disease who drank 700 ml of green tea daily for 12 weeks had reduced fat deposits in the organ.

In a review of various studies, Chinese scientists claim that people who enjoy green tea are less likely to develop liver cancer. The lowest risk is among those who drink four or more cups every day.

As for black tea, it was studied in mice and researchers generally came to the same conclusions: black tea extract also improves blood markers related to liver health.

Keep in mind that you should drink natural tea. Herbal or dietary supplements containing tea extract, according to some data, are more likely to damage the liver rather than protect it.

3. Grapefruit

Scientists haven't yet determined how beneficial it is to eat the actual fruit or drink the juice. But they confidently suggest that the antioxidant substances it contains can protect the liver.

This refers to two antioxidants that grapefruit is rich in - naringenin and naringin. In animals, these substances slow down liver fibrosis (scarring) and fat accumulation. They also help the organ better process alcohol, somewhat mitigating the destructive effect of alcohol.

4. Cranberries, blueberries, bilberries

Like grapefruit, these berries are rich in antioxidants that are beneficial for the liver.

Scientists haven't experimented with humans yet, but studies on mice are unequivocal: in animals that received berries or juice for more than three weeks, the organ begins to feel better. The activity of immune cells and antioxidant enzymes increases in it. This means the liver suffers less from adverse external influences.

A small in vitro study showed that antioxidants found in berries suppress the development of cancerous changes in human liver cells.

5. Brussels sprouts and broccoli

The story is the same as with berries: numerous animal studies confirm the hepatoprotective properties of these vegetables. Their consumption reduces the risk of obesity and liver cancer in mice and increases the level of detoxification enzymes - meaning the organ is better protected from the effects of unhealthy food or harmful environmental conditions.

Experiments were also conducted with human liver cells: the protective effect persisted even when Brussels sprouts were baked in the oven or steamed.

6. Nuts

Several studies have shown that daily consumption of nuts reduces the risk of developing non-alcoholic fatty liver disease. This effect is especially noticeable in men. Given that this disease can progress to cirrhosis and cancer, nuts should be included in the diet at least for prevention.

7. Fatty fish

Tuna, salmon, trout, mackerel, herring, sardines contain many omega-3 fatty acids. A meta-analysis conducted in 2016 confirmed that these acids help reduce the amount of fat in the liver in people suffering from non-alcoholic fatty liver disease or non-alcoholic steatohepatitis (a dangerous condition that can lead to fibrosis and cirrhosis).

8. Olive oil

According to research, the Mediterranean diet, rich in extra virgin olive oil, reduces the risk of non-alcoholic fatty liver disease and improves blood flow and metabolic processes in the liver. As in other cases, there is still too little data to definitively consider olive oil as a preventive measure. However, scientists continue to study the properties of this product.