How to keep your Liver Healthy
Your body’s largest internal organ is a chief player. It helps turn food into nutrients. It also filters toxins and breaks them down so that your body can dispel them. You can make your liver’s job much easier, and your body healthier, if you eat the right foods. A balanced diet with whole grains, fruits, vegetables, and lean protein is the beginning to a healthy liver and body.
Free radicals are molecules that can damage your cells and likely cause problems, including liver disease. Properties called antioxidants can help get rid of them. Leafy green vegetables like spinach, kale, and collards are packed with antioxidants. They are also loaded with fiber and other nutrients that your liver needs to flourish.
This citrus favorite has powerful antioxidants that help protect the valuable cells in your body and ease the inflammation that can lead to liver disease. Just a word of caution, grapefruit can interfere with certain medications for high blood pressure, high cholesterol, or mental health. Grapefruit can affect how they work, so talk to your doctor first if you are taking medications for any of the above conditions.
Foods high in fiber, such as this yummy breakfast favorite, can help protect your liver from inflammation. Oatmeal also helps keep your blood sugar and electrolytes stabilized. Other good sources of high-fiber whole grains include:
Brown Rice
Unbuttered popcorn
100% whole wheat bread
Studies have shown that fruits high in fiber, such as apples, may help people who have a fatty liver, especially those who are morbidly obese. Leave the skin on since that is where most of the fiber comes from, and no peeling allowed. Other fruits rich in fiber include:
Bananas
Oranges
Strawberries
Raisins
It's infused with protein, but that's not all. This popular fish also has omega-3 fatty acids, which may lower your cholesterol, ease inflammation, and help you stay at a healthy weight. All of those things help your liver stay healthy. Your goal should be 2-4 servings of salmon a week.
Nuts are excellent snacks and great for your liver. Walnuts, in particular, are loaded with omega-3 fatty acids, antioxidants, and fiber. But a little goes a long way. Your daily goal should not exceed approximately 10 walnuts per day. The fat and calories can easily add up if you eat too many.
*** Below is a list of additional foods that are also healthy for your liver:
Foods to avoid:
- Leafy Greens
Free radicals are molecules that can damage your cells and likely cause problems, including liver disease. Properties called antioxidants can help get rid of them. Leafy green vegetables like spinach, kale, and collards are packed with antioxidants. They are also loaded with fiber and other nutrients that your liver needs to flourish.
- Grapefruit
This citrus favorite has powerful antioxidants that help protect the valuable cells in your body and ease the inflammation that can lead to liver disease. Just a word of caution, grapefruit can interfere with certain medications for high blood pressure, high cholesterol, or mental health. Grapefruit can affect how they work, so talk to your doctor first if you are taking medications for any of the above conditions.
- Oatmeal
Foods high in fiber, such as this yummy breakfast favorite, can help protect your liver from inflammation. Oatmeal also helps keep your blood sugar and electrolytes stabilized. Other good sources of high-fiber whole grains include:
Brown Rice
Unbuttered popcorn
100% whole wheat bread
- Apples
Studies have shown that fruits high in fiber, such as apples, may help people who have a fatty liver, especially those who are morbidly obese. Leave the skin on since that is where most of the fiber comes from, and no peeling allowed. Other fruits rich in fiber include:
Bananas
Oranges
Strawberries
Raisins
- Salmon
It's infused with protein, but that's not all. This popular fish also has omega-3 fatty acids, which may lower your cholesterol, ease inflammation, and help you stay at a healthy weight. All of those things help your liver stay healthy. Your goal should be 2-4 servings of salmon a week.
- Walnuts
Nuts are excellent snacks and great for your liver. Walnuts, in particular, are loaded with omega-3 fatty acids, antioxidants, and fiber. But a little goes a long way. Your daily goal should not exceed approximately 10 walnuts per day. The fat and calories can easily add up if you eat too many.
*** Below is a list of additional foods that are also healthy for your liver:
- Skinless Chicken Breast
- Beans
- Healthy Oils (extra-virgin olive oil, avocado oil, canola oil) use sparingly
- Black Coffee
- Green Tea
- Water
Foods to avoid:
- Fried
- High in saturated fat
- Processed
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