Are you looking to give your liver some love?

Your diet and lifestyle play a key role in maintaining the health of your liver and its ability to properly cleanse and detoxify your body. Certain foods contain potent compounds that can help to support detoxification and protect your liver from inflammation, oxidative stress, and fat buildup.

In this article, we’ll break down the top 6 foods and drinks to keep your liver healthy and happy!

 

First things first, what does your liver do?

Your liver is responsible for many critical functions, such as detoxifying harmful substances, metabolising and storing nutrients, and even immune defense. It also produces bile, which helps your body break down and absorb fats and certain vitamins from your diet.

 

What are the best foods to eat for your liver?

 

1. Cruciferous vegetables

Cruciferous vegetables offer powerful support for liver health thanks to two unique sulfur-containing compounds known as sulforaphane and DIM.

These incredible compounds help to upregulate important detoxification enzymes, while also providing antioxidant benefits, protecting your liver against oxidative stress and inflammation. For example, one study found that a higher intake of cruciferous vegetables was associated with a significantly reduced risk of liver cancer. (1)

DIM in particular helps to support the detoxification of excess estrogen in women, helping to promote hormonal balance.

Cruciferous vegetables include:

• Broccoli
• Cauliflower
• Brussel sprouts
• Cabbage
• Kale
• Bok Choy
• Collard and mustard greens
• Arugula
• Radish
• Turnips

 

2. Green tea

Drinking green tea daily has many incredible benefits for your entire body, including liver health.

Green tea supports liver health mainly due to its high content of antioxidant compounds called catechins, particularly EGCG.

These powerful antioxidants protect the liver from damage, and additional research has shown that green tea might support healthier liver enzyme levels in people with non-alcoholic fatty liver disease (NAFLD) and reduce the risk of liver cancer. (2) (3)

Drinking green tea daily can also help to reduce your risk of cardiovascular disease, diabetes, and cognitive decline! (4)

 

3. Olive oil

Olive oil (in particular extra virgin olive oil) is beneficial for liver health due to its high content of monounsaturated fatty acids, primarily oleic acid, and antioxidants like vitamin E and polyphenols.

Research has shown that regular consumption of olive oil as seen in the Mediterranean diet has been linked to improved liver enzyme levels and reduced fat accumulation in the liver, which can help protect against fatty liver disease. (5)

The anti-inflammatory properties of olive oil also work to support your liver’s overall health and function. (6)

 

4. Grapefruit

Grapefruit contains high levels of antioxidants called naringenin and naringin that work to naturally protect your liver.

These special antioxidants have been shown to protect liver cells from damage and inflammation.

Naringenin, in particular, has been observed to help prevent fat accumulation in the liver and alcohol-related liver damage. (7)

 

5. Berries

Have you ever wondered what gives berries their bright, beautiful colours? The answer is anthocyanins!

Anthocyanins are antioxidants that have been linked to many health benefits, including liver support.

Not only do anthocyanins help protect the liver from oxidative stress and inflammation, which can damage cells over time, but these antioxidants also help to enhance your body's natural detoxification pathways, promoting the removal of harmful toxins. (8) (9)

 

6. Garlic

 

Garlic is a powerful, medicinal food that supports liver health and detoxification due to high levels of sulfur-containing compounds like allicin.

Allicin found in garlic helps to boost levels of glutathione which plays an essential role in helping your liver detoxify and eliminate harmful toxins.

A randomised clinical trial also found that when people with nonalcoholic fatty liver disease (NAFLD) took garlic powder, they had reduced fat buildup in their liver. (10)

Allicin may also help your body detoxify heavy metals like lead. (11)

 

What else can you do to support a healthy liver?

• Use the Jennah Organics Liver Cleanse supplement, specifically formulated to boost overall liver function and support your body’s natural detoxification pathways.
• Stay active
• Reduce your alcohol intake
• Maintain a healthy weight
• Lower your intake of sugary foods

 

Final Thoughts

Supporting your liver through diet is a powerful way to enhance its detoxification capabilities and your overall health and well-being. By incorporating these six nutritious foods—cruciferous vegetables, green tea, olive oil, grapefruit, berries, and garlic—into your regular diet, and Jennah Organics Liver Cleanse, you can bolster your liver's ability to combat inflammation, oxidative stress, and harmful toxins!

 

Written by Zaheera Swing - Nutritional Therapist & Herbalist

(BSc Hons Nutritional Science + NTPD)