12 Foods That Support Liver Health and 8 That Harm It

Your liver is like your body’s hardworking cleaning crew. It filters out toxins, helps digest food, and even stores energy for when you need it. But just like any cleaning crew, your liver needs the right tools to do its job well. The foods you eat can either help your liver work better or make its job harder.

In this blog, I’ll share 12 foods that can give your liver a boost and 8 that might slow it down.

Garlic

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Garlic is a powerhouse for liver health. It’s packed with compounds that help activate liver enzymes, which are important for flushing out toxins. Garlic also has a lot of allicin and selenium, two natural compounds that aid in liver cleansing. Adding garlic to your meals not only boosts flavor but also gives your liver a helping hand.

Leafy Greens

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Leafy greens like spinach, kale, and collard greens are liver-loving superfoods. They’re high in chlorophyll, which helps neutralize toxins in the bloodstream. These greens also boost the production of bile, a substance that helps the liver remove waste from your body. Eating various leafy greens can give your liver the support it needs to function at its best.

Blueberries

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Blueberries are small but mighty when it comes to liver health. They’re packed with antioxidants called anthocyanins, which help protect liver cells from damage. Blueberries also contain compounds that can slow the growth of scar tissue in the liver. Adding a handful of blueberries to your diet daily can be a tasty way to support your liver.

Turmeric

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Turmeric, the spice that gives curry its yellow color, is a liver’s best friend. It contains a compound called curcumin, which has powerful anti-inflammatory properties. Turmeric helps the liver detox by boosting the production of enzymes that flush out toxins. Adding turmeric to your cooking or drinking turmeric tea can be a simple way to support liver health.

Beets

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Beets are a colorful way to give your liver a boost. They’re high in plant flavonoids and beta-carotene, which help stimulate and improve overall liver function. Beets also contain betaine, a substance that helps liver cells get rid of toxins. Adding beets to your salads or drinking beet juice can be a great way to support your liver.

Cruciferous Vegetables

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Vegetables like broccoli, cauliflower, and Brussels sprouts are great for liver health. They’re high in glucosinolate, which helps the liver produce enzymes for detoxification. These veggies also contain sulphur compounds that help the liver flush out toxins. Adding a variety of cruciferous vegetables to your diet can give your liver a helpful boost.

Green Tea

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Green tea is a liver-loving beverage. It’s full of plant antioxidants called catechins, which have been shown to improve liver function. Green tea also helps reduce fat storage in the liver, which can help prevent fatty liver disease. Drinking a cup or two of green tea each day can be a simple way to support your liver health.

Olive Oil

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Olive oil, especially extra virgin olive oil, is great for liver health. It’s high in healthy fats and antioxidants that help reduce inflammation in the body. Olive oil also helps lower the fat levels in the liver, which can improve liver function. Using olive oil in your cooking or as a salad dressing can be a tasty way to support your liver.

Walnuts

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Walnuts are a nutritional powerhouse for liver health. They’re high in omega-3 fatty acids and the amino acid arginine, which help detoxify ammonia in the liver. Walnuts also contain glutathione, a powerful antioxidant that supports liver cleansing. Snacking on a handful of walnuts each day can give your liver a helpful boost.

Avocados

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Avocados are not just trendy; they’re also great for liver health. They’re high in healthy fats that help the body produce glutathione, a compound that the liver uses to filter out harmful substances. Avocados also contain nutrients that may help prevent fatty liver disease. Adding avocado to your sandwiches or salads can be a delicious way to support your liver.

Grapefruit

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Grapefruit is a citrus fruit that’s particularly good for the liver. It contains antioxidants that naturally protect the liver from damage. Grapefruit also contains naringenin, a compound that helps the liver burn fat instead of storing it. Eating grapefruit or drinking its juice can be a refreshing way to give your liver some support.

Fatty Fish

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Fatty fish like salmon, mackerel, and sardines are excellent for liver health. They’re high in omega-3 fatty acids, which help reduce inflammation and fat buildup in the liver. These fish also provide high-quality protein easier for the liver to process than other proteins. Eating fatty fish a few times a week can be a tasty way to support your liver.

Alcohol

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Alcohol is one of the biggest threats to liver health. When you drink alcohol, your liver has to work overtime to process it, which can lead to inflammation and damage. Regular heavy drinking can lead to fatty liver disease, alcoholic hepatitis, and even cirrhosis. Limiting alcohol intake or avoiding it altogether is one of the best things you can do for your liver.

Sugary Drinks

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Sodas, energy drinks, and other sugary beverages can be harmful to your liver. They’re often high in fructose, a type of sugar that can lead to fatty liver disease when consumed in large amounts. These drinks also contribute to obesity, which is a risk factor for liver problems. Choosing water, unsweetened tea, or other low-sugar drinks is much better for your liver.

Processed Foods

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Highly processed foods like packaged snacks, frozen dinners, and fast food can be tough on your liver. These foods are often high in unhealthy fats, sugars, and artificial additives that the liver has to work hard to process. They can contribute to inflammation and fat buildup in the liver. Choosing whole, unprocessed foods is a much better option for liver health.

Trans Fats

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Trans fats, often found in fried foods and some baked goods, are particularly harmful to the liver. They can increase inflammation in the body and contribute to fatty liver disease. Trans fats also raise bad cholesterol levels, which puts extra strain on the liver. Avoiding foods with trans fats or “partially hydrogenated oils” on the ingredient list is best for liver health.

High-Fructose Corn Syrup

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Foods and drinks sweetened with high-fructose corn syrup can be bad news for your liver. This type of sweetener is processed differently than other sugars and can lead to fat buildup in the liver. It’s also linked to increased inflammation in the body. Checking labels and avoiding products with high-fructose corn syrup can help protect your liver.

Excess Salt

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While some salt is necessary for health, too much can be harmful to your liver. High salt intake can lead to fluid buildup and swelling in the liver. It can also contribute to high blood pressure, which can damage the blood vessels in the liver. Limiting processed foods and using herbs and spices instead of salt can help keep your liver healthy.

Red Meat

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Overeating red meat, especially processed meats like sausages and bacon, can harm your liver. These meats are often high in saturated fats, which can contribute to fatty liver disease. They’re also more complex for the liver to process than leaner proteins. Choosing lean meats, fish, or plant-based proteins more often can be better for your liver.

Excessive Acetaminophen

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While not a food, it’s worth mentioning that taking too much acetaminophen (found in many over-the-counter pain relievers) can seriously damage your liver. The liver has to process this medication, and taking more than the recommended dose can overwhelm it. Always follow dosage instructions and be aware of all medications that contain acetaminophen to avoid accidental overdose.

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Victoria Omololu

Victoria Omololu is a fashionista exploring the world on a budget. She co-founded Only Earthlings in 2023 to show her travels in North America, Europe, Africa, and everywhere else. Victoria loves writing about travel tips, itineraries, packing guides, and taking photography from all over the world.

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