Foods That Are Good for Your Liver

by Dr. Sonal Asthana

 The liver is one of the most important organs in the body. From regulating cholesterol and bile to storing minerals, vitamins, and carbohydrates, it does a lot. Eating foods good for the liver can help reduce the oxidative stress, inflammation, and fat buildup in your liver, helping you live a healthier life.  

But what is the best food for the liver? Given liver health is not often discussed, the foods that are beneficial to the liver are not common knowledge. So, to help you here are the best foods to improve liver health, coming from the top liver specialist in Bangalore from Aster CMI. Let’s go!


10 Foods That Are Beneficial to The Liver

Olive Oil

Fat accumulation in your liver is one of the first signs of liver disease. Consuming olive oil regularly can help prevent the buildup of fat in your liver, which would contribute to liver problems as you age. Olive oil also has other benefits in terms of your metabolic and heart health, making it a wholesome addition to your diet.

Cruciferous Vegetables

Vegetables like broccoli, cabbage, kale, and cauliflower are examples of cruciferous vegetables. They are also termed as green leafy vegetables and have considerable benefits for your health. For your liver in particular, cruciferous vegetables help with the detoxification process in your body and protect against harmful compounds/toxins from affecting your body as suggested by medical studies. These vegetables are also a good source of fibre and should be included in your diet to make it a balanced diet.

Fatty Fish

Fatty fish like salmon, sardines, and mackerel are rich in healthy fats known as Omega-3 fatty acids. These fats can help improve inflammation in your body that is associated with heart risk. It also helps reduce the risk of fat accumulation in the liver. Fatty fish also has other health benefits and are a great source of protein, which can help make your diet healthier.


Nuts are an important food group for liver health as they are rich in antioxidants, vitamin E, and healthy fats. Especially nuts like almonds and walnuts have the most health benefits when consumed regularly. It is important to note that while the research is still ongoing on the exact health benefits of a nut rich diet, however, the early signs have indicated them to be an important component to maintaining your liver health.


Antioxidants are needed to keep your liver healthy, and berries are a rich source of antioxidants. They contain a compound called anthocyanins, which give berries their distinct colours. This compound has several health benefits and can help maintain and improve liver health. Berries like cranberries and blueberries are the best for your health when consumed regularly.


Red and purple grapes are known for the healthy plant compounds they contain. These compounds are beneficial for your health and can help improve and maintain liver health. Adding grapes to your diet have been associated with the following health benefits, reduced inflammation, increased levels of antioxidants in the body, and cell damage prevention.

Green Tea

Green tea is good for your health, and it is widely used by people trying to lose weight. However, it has specific health benefits in maintaining your liver health too. Green tea has the potential to reduce the levels of liver enzymes that are related to causing a condition known as fatty liver. Similarly, it has also been medically approved to be one of the acceptable preventive measures for liver cancer. It is crucial that you drink the tea itself and not supplements with green tea extracts as they have been reported to harm the liver.

Beetroot Juice

Beetroot juice is rich in antioxidants known as betalains and they are a rich source of nitrates that are good for your body. Medical studies performed on animals have shown that beetroot juice is effective in reversing the oxidative damage and inflammation in their liver. Even though human studies have not been performed to confirm similar effects on human subjects, the antioxidants in beetroot juice are believed to have positive health benefits.


Coffee is one of the top foods that are beneficial to the liver. Drinking coffee regularly has been medically proven to help prevent liver cirrhosis and permanent liver damage. Studies have also shown that people with liver disease have shown positive effects after drinking coffee in terms of liver inflammation. Coffee reduces the risk of fatality from chronic liver diseases for people who drink at least 3 cups of coffee per day. Coffee also increases the levels of antioxidants in your body, which helps manage the free radicals in your body.


Grapefruit has two antioxidants named naringenin and naringin. These antioxidants help naturally protect the liver. They also help reduce inflammation in the liver. Studies have shown that consuming grapefruit regularly can help manage the development of liver conditions like hepatic fibrosis.



These are some of the best foods that are good for your liver. To learn more about their benefits or to learn more about how to maintain your liver health, check out Aster CMI. Working with the top liver specialist in Bangalore, they can help you get the best medical care required to maintain your liver health and treat any existing condition effectively.


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