Key Notes:

• The liver is part of the body’s natural detoxification system, which helps filter out toxins.

• Foods that support liver health include berries, cruciferous vegetables, beans, whole grains, nuts, and fatty fish.

• Coffee and green tea contain antioxidants that are helpful for liver health.

The best foods for your liver

1. Cruciferous vegetables

If you love broccoli, you’re in luck. This cruciferous vegetable — along with cauliflower, Brussels sprouts, and mustard greens — is good for your liver. They are a source of fiber, which supports liver health. Plus, they contain antioxidants and phytochemicals that may help prevent liver cancer.

2. Berries

It’s smart to add blueberries, strawberries, and raspberries to your meals and snacks because they’re rich in fiber. Berries also contain many antioxidants, including anthocyanins. Studies in test tubes and on animals have linked powerful antioxidants in berries to reduced liver damage. The antioxidants may also help slow the growth of cancerous liver cells. Human studies are still lacking, so there’s no definitive proof of these associations just yet. Research is ongoing.

3. Grapes

Like berries, grapes contain fiber and antioxidants. Specifically, grapes contain an antioxidant called resveratrol, which may help prevent further liver damage in people with NAFLD.

4. Nuts

With an abundance of healthy unsaturated fats, nuts are a good addition to your diet. Specifically, a recent study found that including 28 grams of walnuts into a daily Mediterranean diet may reduce your risk of developing NAFLD.

5. Beans

Reducing saturated fat and red meat in your diet. One great way to do that is to occasionally replace red meat with beans, lentils, and chickpeas. These legumes are low in saturated fat and are a source of fiber, which is a winning combination that protects liver health.

6. Fatty fish

Oily or fatty fish, such as salmon and trout, is a good source of omega-3 fat. NAFLD is associated with diets that are too high in omega-6 fats and too low in omega-3 fats, so eating more oily fish can help adjust this balance.

7. Coffee

Coffee is good for liver health, but it works best when you don’t add a ton of sugar because excess sugar is bad for your liver. Also, coffee has anti-inflammatory and antioxidant properties, and both decaf and caffeinated coffee seem to be beneficial.

8. Tea

Tea, specifically green tea, contains bioactive compounds that have antioxidant and anti-inflammatory effects. And while green tea is healthy, it should be noted that green tea supplements, when taken in excess, have been linked to liver damage.