The 12 Best Foods To Cleanse Liver (& Keep It Healthy)

Green asparagus is one of the liver-cleansing foods that has shown promising effects regarding liver injury and excess alcohol consumption. There are other colors and varieties of asparagus that also offer similar benefits, however, green asparagus contains higher amounts of these beneficial factors.

This study examined biomarkers in the kidneys and liver of rats after asparagus officinalis was given to these creatures for liver toxicity. The study indicated that this food lowered oxidative damage, lowered membrane permeability, and enhanced antioxidant properties.

Also, this vegetable shows possible protective effects against liver cancer. It contains quercetin which is a flavonoid that lowers inflammation in the body.

Additionally, green asparagus contains large amounts of the antioxidant glutathione. This compound is a necessary player in the liver detox process and fights off free radicals (molecules that damage and weaken healthy cells) in the body.

Milk thistle seeds are usually ground and used in tea or supplemented in pill form. However, milk thistle seeds can be easily added as a topping to granola or salad. They are bitter in form though, and this should be taken into account in food preparation.

These seeds have been shown to successfully increase protein synthesis which is needed for the formation of new cells and many other bodily functions. They are a powerful food source against harmful toxins invading the liver and have been successfully used in the treatment of chronic liver disease.

Another great food to consume in a liver cleanse is grapefruit. This food is shown to be a beneficial combatant against a mycotoxin that is commonly found in certain foods. Evidence shows that it suppresses the harmful toxin nitrite and promotes healthy liver function.

Also, there is indication through studies that grapefruit helps to stabilize proper lipid levels in the liver. Low lipid levels are common in some liver conditions such as cirrhosis of the liver. It also shows to be beneficial in nonalcoholic fatty liver disease.

Dandelion greens are great for detox diets and liver cleanses as well. There are many ways to add them to your diet. They can be added to salad, shakes, juices, side dishes, and more.

The liver benefits obtained from these leafy greens are increased bile production, (bile is needed for better digestion), and better filtration of toxic substances in the liver. Choline is another one of the essential nutrients present in dandelion greens. This nutrient helps to regulate genetic pathways dealing with liver diseases. 

Another food that can be easily integrated into a healthy lifestyle for proper liver function is goji berries. Goji berries contain polysaccharides. These compounds promote good gut bacteria for a healthy gut microbiome. The gut and liver work together, therefore, the healthier the gut, the better chance for a healthy liver.

Goji berries are also great antioxidants and have protective properties regarding liver functioning. They have been used in remedies for liver diseases and liver injuries.

Also, they are great to snack on or add to granola because their hepatoprotective properties protect the liver from further damage. You can also easily use these in powder form. 

Collard greens are a delicious green which is another great liver cleanser. Adding them to a shake or juice, or intermixing them into a salad are good options to receive the stronger nutritional content they have to offer.

These detoxifying greens naturally contain glutathione, a powerful antioxidant. They also contain vitamin K which is also a vitamin many times low in people with liver failure. Not to mention it supplies you with your vitamin C content to support the detoxification of harmful substances.

This food exhibits protective attributes when it comes to the liver. From the studies I could find, there is mixed evidence as to what extent they help the liver. However, research does show that grapes contain a large amount of resveratrol, a natural polyphenol or compound that offers liver protection. 

The compound resveratrol has been shown to help stabilize blood sugar levels, fight disease, and be a possible combatant against neurogenerative diseases. Since grapes have a high resveratrol content, adding them to a liver-healthy diet could be beneficial.

Another liver-friendly food that is easily added throughout the day is pumpkin seeds. Pumpkin seeds are rich in phenolic and flavonoid compounds. These compounds are potent antioxidants that contain usable groups such as hydroxyl groups.

What does this mean? Well, hydroxyl groups fight against specific free radicals, (molecules that harm healthy cells), in the body which cause damage to the liver. According to this study, nitrate is consumed by many through the use of drinking water. These nitrates are the waste products of pesticide use on the land.

A small percentage of these environmental toxins turn into a harmful substance known as nitrates which cause damage that can lead to disease. Although small, this percentage of nitrate consumption accumulates over time causing oxidative stress to take place. Oxidative stress is a strong factor leading to possible liver damage. 

Pumpkin seeds are used in functional medicine as a powerful combatant against these dangerous toxins. These seeds are helpful to add to a diet if one can digest seeds easily. Some protein shakes such as this one also contain pumpkin seeds, but in powder form, which may be easier to digest.

Broccoli is a cruciferous vegetable that contains sulforaphane, another powerful antioxidant. This sulfur compound cancels out dangerous free radicals in the body protecting liver cells. This food also helps with the function of liver enzymes (proteins that enable to liver to perform many functions).

Additionally, broccoli has demonstrated protection against lipid formation in the liver which occurs in nonalcoholic fatty liver disease. This vegetable's strong antioxidant properties lowers inflammation in the body further protecting the liver from harm. If sulfation is a problem for you, then focus on eating the other foods on this list instead.

Blueberries' high antioxidant properties balance bacteria in the gut, reduce liver fibrosis, and add protection to the intestinal wall. These are impressive and important contributions from a little berry.

The intestines and gut work together in accordance with the liver. Therefore, the fact that blueberries offer so many benefits to all three of these body parts makes it a great food for liver health.

A weakened gut lining puts the liver at risk for injury. These berries contribute to a better gut microbiome and possibly a better working liver.

Cranberries are another dark berry great for the liver because of their polyphenols called tannins. Insulin resistance and stabilizing lipid levels in the liver were benefits of adding cranberries to a diet according to a recent 2021 study. Also, balancing blood sugar decreases stress on the body and the liver.

Lastly, kale shows effectiveness against liver damage due to its nutritional content. Kale is high in vitamins C, A, and K, all of which are beneficial to the immune system and liver health. Additionally, kale also has in common the antioxidant properties that many of the foods above have.

Kale helps reduce cholesterol as well. The vegetable absorbs bile acid by binding to it and therefore does not let it get redistributed back into the bloodstream. This process lowers cholesterol levels, and lower cholesterol is beneficial to the health of the liver.

This post Gave you the best foods to eat in order to cleanse the liver and maintain liver health.