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130 Superfoods for Healthy Liver

superfoods for Healthy Liver

According to NIH (National Institutes of Health) news, Dr. Rohit Loomba, a specialist in liver disease at UC San Diego Health said, “about one-third of adults in the United States have nonalcoholic fatty liver disease” (NAFLD), NAFLD is the only liver disease that has seen an increase in prevalence over the past 30 years in the USA, coinciding with rising obesity and Type 2 Diabetes Mellitus rates. So, we have brought you this list of 130 superfoods for healthy liver.

The liver is the body’s second-biggest organ. The liver is in charge of the body’s detoxification process. It filters out and eliminates toxins, digests fats, produces bile, synthesizes hormones,  stores vitamins, and helps control blood pressure. The liver also produces carbohydrates and blood sugar stored in the body.

According to the American Liver Foundation, Your liver may be affected by viruses, genetics, autoimmune disease, excess alcohol use, a bad diet and obesity,  Drug interactions, or toxic chemical reactions.

According to Statista, the Rate of new liver cancer diagnoses in the U.S. as of 2018, by age reveals that, An average rate of 40 (per 100000 population) among the People aged from 65 to 84. In the year 2019, New Mexico had the highest rate of 26.2 (per 100000 population) of Death due to chronic liver disease and cirrhosis in the United States. 

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Statistic: Rate of new liver cancer diagnoses in the U.S. as of 2018, by age (per 100,000 population) | Statista
Find more statistics at Statista

How to prevent Liver problems?

Super Easy prevent tips for your liver health.

  • Maintain Your Healthy Weight – Check your BMI, and reduce your weight if your BMI shows Overweight or obese, (Being overweight or obese leads to NAFLD).
  • Drink water, water, and water –  Water keeps the liver functioning properly and removes toxins from the body.
  • Stop your alcohol consumption –  Alcohol consumption can seriously damage the liver. (You can’t stop, limit your consumption at least).
  •  Maintain a Healthy diet – Eat foods that are healthy and support your liver health. (Do not worry about this part, That’s what we have listed for you).
  • Prevent Yourself from Hepatitis – Get vaccinated against hepatitis A and B, and have your hepatitis test done.
  • Personal hygiene products should not be shared – Like nail clippers and shaving razors.
  • Play Safe – Affected by Hepatitis B and C risk is increased by having multiple sex partners.
  • Do Your regular exercise – Exercise improves immune function and lowers stress. Additionally, it increases the liver’s blood flow and oxygenation.
  • Wash Your hands – With soap and warm water whenever necessary. 
  • Consult your Physician – Any medications or dietary supplements you take should be discussed with your doctor.

130 Superfoods for Healthy Liver

Vegetables for Liver Health

  • Beets 
  • Garlic
  • Brussels Sprouts
  • Mustard Greens
  • Broccoli
  • Broccoli Sprouts
  • Spinach
  • Kale
  • Moringa
  • Collard Greens
  • Carrots
  • Cabbage 
  • Red Cabbage
  • Cauliflower
  • Bok choy
  • Daikon
  • Dandelion greens
  • Onions
  • Shallots
  • Leeks
  • Artichoke
  • Asparagus
  • Swiss Chard
  • Lettuce
  • Arugula
  • Fennel
  • Edamame
  • Tomatoes
  • Horseradish
  • Watercress
  • Parsley
  • Red Peppers
  • Pumpkin
  • Winter Squash
  • Celery
  • Chicory
  • Maitake Mushroom
  • Shiitake Mushroom
  • Reishi Mushroom

Fruits for Liver Disease

  • Grapefruit
  • Blueberries
  • Cranberries
  • Strawberries
  • Raspberries
  • Black Currants
  • Grapes
  • Prickly Pear
  • Avocados
  • Apples
  • Banana
  • Lemons
  • Papaya
  • Watermelon
  • Persimmons
  • Tangerines
  • Guyabano
  • Pears
  • Prunes
  • Figs
  • Raisins

Fish for Liver Health

  • Salmon
  • Sardines
  • Tuna
  • Anchovies
  • Herring
  • Trout
  • Lobster
  • Shrimp
  • Clams

Lean Meats for Liver Health

  • Skinless Chicken Breast
  • Skinless Turkey

Nuts & Seeds for Liver Health

  • Walnuts
  • Almonds
  • Brazil nuts
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Hemp Seeds
  • Chia Seeds

Special Foods for Liver Health

  • Coffee (2 to 3 cups per day reduces the risk of Liver Cancer)
  • Black Tea
  • Green Tea
  • Almond Butter
  • Kimchi
  • Miso
  • Sauekraut
  • Kefir
  • Tofu
  • Jun Tea
  • Apple Cider Vinegar
  • Raw Honey

Best Cooking Oil for Liver Health

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Canola Oil
  • Avocado Oil
  • Flaxseed oil

Whole Grains for Liver

  • Oatmeal
  • Barley
  • Brown Rice
  • Amaranth
  • Rye
  • Multigrain Bread
  • Whole Grain Pasta
  • Quinoa

Legumes Good for Liver

  • Chickpeas
  • Peas
  • Soybeans
  • Lentils
  • Mung Beans
  • Black Beans
  • Kidney Beans
  • Pinto Beans

Herbs and Spices for Liver

  • Turmeric
  • Ginger
  • Milk thistle
  • Oregano
  • Panax Ginseng
  • Ashwagandha
  • Burdock Root
  • Sage 
  • Rosemary
  • Cinnamon
  • Cumin
  • Cilantro (Coriander)
  • Cardamom
  • Cayenne
  • Dandelion Root

Dairy and Eggs for Liver

  • Eggs
  • Greek Yogurt
  • Skim Milk

Food supplement for Liver Health

  • Whey Protein
  • Microalgae

Let’s follow a diet that prevents our Liver, to live a Longer Life!!!

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