8 Foods That Are Healthy For Your Liver - Cleveland Clinic

8 Foods That Are Healthy For Your Liver – Cleveland Clinic

The liver. You may not realize how much this member does for you. It deals with everything from removing toxins from the blood to boosting digestion and storing vitamins for your body for later use, and more.

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She also takes great care of herself. But there are some foods and drinks that can boost your hard-working liver and help prevent or combat certain liver diseases.

“It’s one of the only organs that can regenerate itself,” says the liver specialist. Christina Lindenmeier, MD. “If you have an infection or injury to your liver, it’s possible that if you live a healthy lifestyle and eat the right foods, your liver may be able to heal itself.”

How does food help in the work of the liver?

You can maintain a healthy liver by giving it the necessary nutrients it needs. The Mediterranean diet – which focuses on eating balanced amounts of fruits, lean proteins and vegetables – is a good diet for your liver.

Dr. Lindenmeier explains which foods you can include in your diet if you want to improve your liver function.


That’s right, your daily cup of coffee can do more than just start your morning. Studies Series It found that regular caffeinated coffee can have a positive effect on people with chronic liver disease.

“There is a lot of evidence that coffee and liver are healthy and it has a variety of different benefits,” says Dr. Lindenmeier. “It has been shown that it can lower liver enzymes, which indicates that it improves inflammation in the liver.”

It has been recommended by people who have files fatty liver disease You should drink three or more cups of coffee per day. If you don’t have liver health issues, you may not need to drink much – but know that your cup of coffee may help improve liver function.

“It’s also important to have black coffee,” Dr. Lindenmeier points out. “Coffee shouldn’t be full of sugar and bleach.”


Good news for non-coffee drinkers: Tea may have similar benefits for the liver, too. a 2016 review It was found that green tea can help prevent liver cancer.

While there are some emerging studies being done, more research is still needed to fully understand the potential benefits of tea on liver health.

fish and chicken

An important function of the liver is to process various proteins, fats, and carbohydrates for your body to use. That’s why you’ll want to include plenty of healthy proteins like fish and chicken in your diet.

“Your liver needs the building blocks to make proteins that are essential for normal body function,” says Dr. Lindenmeier. “So, it is important to eat enough lean protein.”

These healthy proteins promote a more balanced diet, while also helping the liver do its important job – a win-win!

If you avoid animal products, try some non-meat options such as:

  • lentil.
  • edamame
  • tofu;
  • nuts.
  • peas;

olives and olive oil

Whether you like eating olives straight from the jar or olive oil with lemon juice as your favorite salad dressing, this delicious fruit can help boost liver health. Basically, olives are rich in vitamin E and antioxidants – two things that the liver loves.

“Olive oil is very healthy for the liver,” notes Dr. Lindenmeier. “Olive oil raises the level of good cholesterol in the blood, and it actually protects the liver from fatty liver disease It’s also good for your heart separately.”


Nuts can pack a punch when it comes to their nutritional value. Not only do they contain a good amount of healthy cholesterol, but they are also high in vitamin E, which has been shown to help people with fatty liver disease.

“Nuts are very rich in protein,” Dr. Lindenmeier adds. “If you have advanced liver disease or experience muscle loss related to liver problems, it may be beneficial to eat a gram (or more) of protein per kilogram of your weight each day.” For example, if you weigh about 150 pounds, you should aim for 68 grams of protein per day.

Try adding these nuts to your daily salads or meals:

  • almonds.
  • hazelnut.
  • pistachio.
  • pine;
  • pumpkin seeds.

leafy vegetables

There are more than enough reasons to add greens to your diet. Because the liver is responsible for controlling blood clot In the body, vitamin K is an important nutrient that helps the liver in this role.

“Vitamin K can be important for liver function to make sure you have the right materials to make clotting factors,” Dr. Lindenmeier explains. “Things like leafy greens and spinach are rich in vitamin K and can be beneficial.”

These greens also contain glutathione, which Dr. Lindenmeier adds is a healthy antioxidant that can be good for your liver as well.

Try leafy green vegetables in your diet such as:

  • spinach.
  • cabbage.
  • Microgreens.
  • Lettuce.
  • cabbage.
  • Cabbage greens.


Including antioxidants in your diet is something your liver (and other parts of your body) will thank you for.

“Antioxidants are compounds that protect and reduce the effects of inflammation on the liver,” says Dr. Lindenmeier. “There are a lot of anti-inflammatory antioxidants in fruits like blueberries.”

While more research is still necessary, a series of animal studies They suggested that cranberries and blueberries could improve liver health as well.


There are many benefits to an honest bowl of oatmeal. Mostly because it gives you a healthy boost of the basic. Dr. Lindenmeier explains that if you are someone with a history of chronic liver disease, it is important to make sure you have regular bowel movements and avoid constipation.

“If you get severely constipated, you can build up toxins that are normally removed from the body with bowel movements,” she says.

In addition, a Study from 2017 He points out that because oats and oatmeal are high in a soluble fiber called beta-glucan, they may also help prevent obesity and inflammation.

If you’re looking to add more oatmeal to your diet, try adding steel cut oats or whole grain oats to your grocery cart in place of instant oatmeal. This way, you can control any added sugars in your diet.

In general, the liver is a fairly self-sufficient organ. But since it plays so many important roles in your body, it can be beneficial to keep up with a balanced diet. But be sure to talk to your healthcare provider about any dietary restrictions or health concerns before starting a new diet.

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