The liver plays a vital role in digestion, metabolism, detoxification, and storing essential nutrients. It also produces cholesterol and transports fats in the blood. Simple dietary changes can reduce inflammation and naturally improve liver health.

Beetroot juice is rich in betalains, potent antioxidants that reduce inflammation. These compounds also support the liver's natural detoxification process by promoting the elimination of toxins. Drinking a glass of beetroot juice daily can boost liver health.

Carrot juice is packed with beta-carotene, an antioxidant that helps protect liver cells from damage. These nutrients can also enhance bile secretion and improve digestion. Regular consumption of carrot juice may reduce the risk of non-alcoholic fatty liver disease (NAFLD).

A small amount of lemon juice, especially in the morning, can stimulate bile production. Bile helps the liver break down fats more easily, aiding digestion. Lemons also contain vitamin C, which enhances liver cleansing.

Lemon juice is beneficial for liver health. Image generated by AI

Lemon juice is beneficial for liver health. Image generated by AI

Pomegranate juice is high in antioxidants, particularly polyphenols. Regularly drinking this juice can improve liver enzyme levels, benefiting those with obesity or metabolic disorders.

Leafy greens such as spinach and kale are rich in chlorophyll. This green pigment acts as a natural detoxifier by binding to toxins and removing them from the body. Broccoli and cauliflower contain compounds that activate liver enzymes. These enzymes promote efficient toxin processing and elimination, reducing the risk of fatty liver disease. Adding these greens to soups, smoothies, or enjoying them stir-fried, boiled, or steamed provides numerous nutrients.

Walnuts are rich in healthy fats and amino acids like arginine, which helps the liver remove waste products. Their omega-3 content also has anti-inflammatory effects. Enjoying a handful of walnuts as a snack can support both brain and liver health.

Fatty fish like salmon, sardines, and mackerel provide omega-3 fatty acids. These healthy fats can reduce liver inflammation and prevent fat accumulation. Omega-3s significantly reduce liver fat and triglycerides in people with liver disease.

Berries, especially blueberries, are packed with antioxidants called anthocyanins, which give them their vibrant color. These antioxidants can improve fatty liver in individuals with NAFLD.

Chia seeds expand in water and are full of fiber and omega-3s. They support digestion and reduce inflammation, benefiting liver function.

Bananas are easily digestible and provide ample potassium, which regulates fluid balance and helps eliminate toxins. They are a gentle option for those with sensitive digestive systems.

Le Nguyen (According to Hindustan Times)