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Foods for Healthy Liver: What to Eat and What to Avoid

foods good for liver

Our liver is a powerhouse of proteins, vitamins, and essential minerals. It is also one of the most major organs that breaks down toxins and gears up our body for detoxification of harmful metabolic byproducts. In simpler words, our body functionality is dependent on a well-functioning healthy liver.

Did you know that our Liver is responsible for over 500 bodily functions!

Over the past decade, Pakistan has faced an alarming increase in annual liver patients. One of the most major reasons for liver dysfunction is the misuse of certain foods, alcohol, and tobacco, especially when consumed in large quantities. Medications and virus attacks can trigger other taxing chemicals that harm the liver.

To help in maintaining the vitality of a healthy functioning body, the liver requires large amounts of micronutrients such as vitamins, antioxidants, and minerals. 

In this article, we will be listing down food groups that are vital for your liver health.

Our main focus is towards highlighting food groups that also help in detoxification, as the majority of the food groups involve detoxification of refined sugars, tobacco, and alcohol. Switching between a mix and match of superfoods you can naturally cleanse and protect your organ.

Healthy Foods for Liver

1. Tea as a Liquid Detox

Tea is a staple across all cultures. This is because tea is extremely beneficial for your overall health. The best benefits however can be seen for detoxification of the metabolic waste. This is because of a liver cleansing compound known as catechin found in tea. This compound helps in helps with fat reduction and lowers cholesterol that helps in aiding with sleep.  

2.   Avocado as a Healthy Fat Substitute 

One of the most densely nutrient-rich healthy fat is found in rich green avocados. According to multiple types of research, there are certain chemicals found in the liver that slow down the liver damage process and helps with fatty liver disease.

3.   Turmeric is a Powerful Antioxidant

Turmeric is another basic staple in the subcontinent diet for centuries. Mainly because of its extraordinary healing and medicinal purposes. Curcumin is one of the most active ingredients in turmeric that has numerous antioxidant properties that help in repairing liver cells. One of the most promising properties of curcumin is its ability to detox metals while helping with bile production.

4.  Caffeine for Liver Enzyme Health

Studies show that coffee drinkers who also had a fatty liver issue were less prone to liver damage than those who were not regular caffeine drinkers. In multiple studies, caffeine has shown a significant decrease in abnormal liver enzymes.

 5.   Spinach and Greens to Prevent Fat Buildup

In multiple studies, results have always shown positive outcomes for people who ate more greens. A combination of greens has always proved to be good food for the liver. Broccoli is one of the most powerful green food for your liver.

6.   Olive Oil for Omega Fatty Acids

The importance of healthy fatty acids cannot be stressed enough, in the recovery of your liver health. Olive has been shown from time to time to lower liver enzymes and maintain a healthy weight over time.

7.   Sunflower Seeds as Vitamin E Powerhouse

Sunflower seeds are very powerful and super-rich in Vitamin E. due to their packed antioxidant power they help protect the liver from any further damage and acts as a shield barrier from the invasion of other bad chemicals.

Liver Cleansing Foods if you have one of the following Health Conditions

Bile Duct Disease

Bile is an important component of healthy digestion as it helps break down fats into the small intestine. Some Diet Recommendations for Bile Duct Disease would be:

  • Healthy fat substitutes
  • Use kernel oil (corn, olive, flaxseed oil) as it is less harsh on breaking down the bile and requires less bile in breaking down the fats.


Cirrhosis is one of the most serious conditions of the liver in which the liver starts scaring and starts hardening due to improper functioning. Some Diet Recommendations would be:

  • Less use of salt and salty foods. Switch to pink salt.
  • Try to have a healthy balance of protein in your diet. For this reason, it would be much better to talk to your doctor about how much protein you require in your diet.

Fatty Liver Disease

Fatty liver disease is increasingly becoming common in Pakistan. It is most common in individuals who take a very high-fat diet. The buildup of fat in liver cells hinders its proper functioning. Some Diet Recommendations would be:

  • Foods that are high in calories or fat content need to be stopped.
  • Foods that are high in fiber needs to be consumed more


The buildup of excess iron in your liver is known as hemochromatosis. Some Diet Recommendations would be:

  • Avoid foods that have iron in them
  • Stop using iron pots and pans
  • Do not continue taking nay pills or multivitamins that has iron in it
  • Avoid shellfish that is uncooked or raw

Hepatitis C

Hepatitis C is a serious condition of the liver that is caused due to Hepatitis C problem. Some Diet Recommendations would be:

  • Limit the foods that are Iron Rich
  • Avoid iron pots and pans
  • Limit salt and salty foods and switch to pink Himalayan salt if possible

Wilson Disease

Wilson disease is the copper buildup in the liver. Some of the Diet Recommendations for such conditions will be:

  • Limit the foods that have a copper amount in them for example nuts, chocolate, varieties of mushrooms, and shellfish
  • Avoid using copper pots

Your Liver Health Depends on you!

The liver is one of the very few organs that heavily depends on what you eat. When you feel good about your overall health, well that is your cue that your liver is happy with you. If you feel lethargic, lazy, drowsy, deprived of energy, this means your liver is defenseless against all the unhealthy choices of eating you are making.

If you cannot help your liver, your liver cannot help you!

A regular appointment with a Hepatologist is important because most of the signs and symptoms of an unhealthy liver is misdiagnosed. So book your appointment now with a Hepatologist near you through Halthwire.pk.

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