Want a healthy liver, eat these 6 foods

(Dan Tri) - Many foods contain compounds that have been shown to improve liver enzymes, protect against fat accumulation, and reduce inflammation and oxidative stress.

The liver is responsible for bodily processes ranging from the production of proteins, cholesterol, and bile to the storage of vitamins, minerals, and even carbohydrates. The liver regularly detoxifies by removing toxins from the blood.

Here are some common foods that help keep your liver healthy:

Citrus fruits

According to Nguyen Tri Phuong Hospital (HCMC), citrus fruits such as oranges, tangerines, lemons, grapefruits... contain many vitamins and minerals such as vitamin C, bioflavonoids, citric acid, and potassium.

Adding them to your daily menu helps boost metabolism and restore damaged liver cells. They also help eliminate toxins from the liver, strengthen the immune system and improve liver function.

Citrus fruits contain many compounds that are good for the liver (Illustration: Shutterstock).

These fruits also provide a lot of soluble fiber, low in calories and carbohydrates, help stabilize blood sugar and promote intestinal motility. Eating a moderate amount before meals can limit appetite, help overweight and obese people lose weight, improve and prevent fatty liver disease.

Grape

Grapes can be eaten fresh or used to make wine, jelly, jam, juice, and grape seed oil. Grapes contain many polyphenols such as resveratrol, anthocyanins, flavonols, and phenolic acids. Some studies have shown that grapes are effective in lowering liver enzymes when consumed in appropriate amounts every day for more than 12 weeks.

Grapes are good for the liver because they are rich in resveratrol and flavonol. These are powerful antioxidants that help reduce inflammation, protect the liver and reduce adverse effects.

Dragon fruit

Dragon fruit is rich in fiber, vitamins and minerals such as vitamin C, E, iron, magnesium, providing beneficial compounds such as polyphenols, carotenoids and betacyanins that are good for health. This fruit has a low glycemic index, meaning that eating a moderate amount will help blood sugar levels rise slowly and steadily.

This is important for liver health because sudden spikes in blood sugar contribute to fatty liver disease. Fatty liver is one of the leading causes of hepatitis and liver cancer today.

Apple

The saying “An apple a day keeps the doctor away” emphasizes the health benefits of eating apples regularly. Not only do apples taste delicious, they also provide many essential nutrients for the body, including fiber, carbohydrates, vitamin C, potassium, and magnesium.

Constipation is common in patients with cirrhosis and can lead to serious consequences such as hepatic encephalopathy. An apple can provide an average of 20% of daily fiber, supporting the digestive process, preventing constipation and strengthening the beneficial bacteria in the intestines.

The fiber in apples helps you feel full longer, supports weight control, reduces blood pressure and blood fat, and reduces the risk of stroke and diabetes.

Butter

Avocado is also a fruit that is good for liver health (Photo: Gettyimages).

Avocados are high in fat, with an average of 22.5 grams of fat per fruit. Most of this fat is monounsaturated fat, which is the good kind. The monounsaturated fat in avocados helps lower bad cholesterol (low-density lipoprotein or LDL-c) and increase good cholesterol (high-density lipoprotein or HDL-c).

HDL-c helps clean the blood and artery walls by transporting bad cholesterol to the liver so that the liver can break down and remove these fats. Avocado is beneficial for people with fatty liver.

Avocado also provides more than 20 vitamins and minerals that are very good for health. It contains folate, vitamins E, C, K with high antioxidant capacity, helps neutralize harmful free radicals in the body, reducing inflammation. This fruit also helps eliminate bad fats in the liver, contributing to reducing the risk of cirrhosis and liver cancer.

Tomato

Tomatoes contain many healthy nutrients such as vitamins E, C, folate, phenolic compounds and fiber. Tomatoes are rich in lycopene, an antioxidant, anti-inflammatory and cancer-preventing compound, which helps reduce fatty liver, inflammation and liver cancer.

Lycopene is also found in other foods such as guava, watermelon, grapefruit, papaya and sweet red peppers, but at much lower concentrations than tomatoes. You can use tomatoes as an ingredient in salads, juices, smoothies, sauces or in your favorite dishes.

Source: https://dantri.com.vn/suc-khoe/muon-gan-khoe-manh-hay-an-6-loai-thuc-pham-nay-20250712204436837.htm