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Top 10 Foods Good for Liver Health

Liver health is a primary concern for newly sober people with a history of substance use disorder. One of the countless ramifications of alcohol abuse is liver damage. Years of excessively drinking alcohol cause swelling and inflammation that can potentially progress to scarring or liver cirrhosis, the final stage of liver disease.

If you are recovering from addiction and are looking for ways to boost your body’s natural healing process, here are excellent examples of foods good for liver health. 

1. Coffee 

Coffee is packed with beneficial antioxidants that help decrease liver inflammation. According to a study, coffee drinkers with fatty liver disease have less liver damage than those who don’t because it lessens abnormal liver enzymes. Evidence suggests that drinking coffee has properties that protect against hepatitis C, a virus that causes cirrhosis and liver cancer. 

How many cups of coffee should you drink? “We recommend at least three cups every day to help prevent liver problems,” Dr. Wakim-Fleming told Cleveland Clinic. However, some individuals cannot handle that much caffeine in their system due to heart palpitations, acidity, and other underlying medical conditions. Unfortunately, it’s a benefit that’s only available in regular coffee and not in decaffeinated versions.

Person making a cup of brewed coffee, one of the many examples of foods good for liver health

2. Green, Leafy Vegetables  

Broccoli, kale, spinach, Brussels sprouts, and other green leafy vegetables are highly recommended foods good for liver regeneration because they come with a plethora of amazing health benefits. 

New research by experts at Karolinska Institutet in Sweden revealed that these vegetables contain high concentrations of nitrate compounds that can help reverse liver fatty disease, the most common type of chronic liver disease in Western countries, like the United States and Canada.

Green leafy vegetables are loaded with vitamins, minerals, and fibre and have minimal calories. Incorporating them into your everyday diet can help reduce the risk of obesity, heart disease, diabetes, and cognitive decline.

3. Tofu 

Tofu is a great source of plant-based protein. It’s low in calories, free from gluten and cholesterol, and is rich in iron and calcium. Made from soybean curds, tofu originated from China and was first introduced in Japan in the 1800s. 

Evidence suggests that tofu is one of the many foods good for liver repair because it contains soy proteins that prevent fat build-up and liver damage caused by harmful free radicals. 

4. Fish 

Oily fish, such as salmon, sardines, trout, and tuna, are rich in essential omega-3 fatty acids, which reduce inflammation, improve fatty liver, and promote a healthy body mass index.

5. Oatmeal and Other Complex Carbs 

Oatmeal is also among our list of foods good for liver health. It’s a rich source of soluble fibre, which speeds up the body’s natural metabolism and makes the liver work at its best. The same benefit is true in other types of complex carbohydrates, like wild rice, whole oats, rye, and corn. These liver-friendly foods are also effective in maintaining an ideal weight because they keep you fuller for longer, boosting your energy levels, and warding off unhealthy cravings.

6. Walnuts 

Walnuts boast exceptionally high levels of antioxidants and omega-3 fatty acid content. Research shows that eating walnuts can positively impact the liver function tests of those with fatty liver disease. These nutrient-dense nuts are the perfect snack to have on hand.

7. Avocados 

Avocados are another example of foods good for liver function. They’re high in healthy fats and contain unique chemicals that reduce and slow down liver damage. Avocados are packed with glutathione, which helps get rid of harmful toxins in the body. Aside from enhancing liver health, avocados are also wonderful sources of fibre, heart-healthy monounsaturated fatty acids, and contain more potassium than bananas.

Hands making healthy avocado toast

8. Olive Oil 

Like avocados, evidence suggests that consuming olive oil for a long period of time can reduce the likelihood of liver damage and other cardiovascular diseases. Many studies have established that it can lower fatty liver in the body, minimizing risks of cirrhosis. Olive oil is a healthy type of oil that you can drizzle on salads and roasted meats and vegetables.

9. Grapefruit

Apart from being high in vitamin C and other minerals, grapefruit is also one of the many foods good for liver health. This slightly bitter fruit is a powerhouse of antioxidants that can help reduce inflammation and cellular damage. A Japanese study discovered that drinking grapefruit juice regularly could potentially improve DNA damage to the liver. 

10. Garlic 

Garlic contains a natural mineral and compound, selenium and allicin, which stimulates the liver to flush out toxins in the body. It’s also proven effective in boosting the immune system, regulating blood pressure, lowering cholesterol, and preventing Alzheimer’s and dementia.

Among the many foods good for liver health on our list, garlic is perhaps the easiest to include in your diet. Add garlic to your sauces, stews, dressings, pizza, dips, and roasted liver-friendly recipes. 

Alcohol Rehab at Freedom From Addiction 

Taking a holistic approach is critical in overcoming substance use disorders. Healing should happen for both the mind and body. Hence, aside from incorporating healthy foods good for liver function, you should also follow other evidence-based principles that will lead to a happy and healthy life of lasting sobriety as recommended by your counsellor. 

Depending on your unique case, our relapse prevention strategies may include continuous participation in any of the following:

For more information about our addiction treatment, please do not hesitate to reach out to us. A member of our team will get back to you shortly. 

Contact us today!

 

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