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The liver plays a critical role in detoxifying the blood, eliminating harmful substances, and helping to store essential nutrients like vitamins and iron. It also converts toxins into water-soluble forms that can be excreted from the body.

Dr. Tran Thi Tra Phuong from the Department of Nutrition at Tam Anh General Hospital in Hanoi shares that alongside maintaining a healthy lifestyle, incorporating the following foods into your diet can help enhance liver function and promote overall liver health.

1. Green tea

Drinking green tea has been linked to improved liver health. Rich in antioxidants, green tea helps protect the liver from free radicals, supports hormonal balance, and reduces the risk of certain cancers.

2. Cruciferous vegetables

Broccoli, Brussels sprouts, cauliflower, cabbage, bean sprouts, and kale are packed with glutathione, a compound that activates liver enzymes and supports the detoxification process. These vegetables also contain glucosinolates, which help eliminate carcinogens and other toxins, promoting liver health and function.

3. Turmeric

Turmeric, known for its medicinal properties, contains curcumin, which promotes bile production and helps detoxify the liver from heavy metals. Additionally, it aids in liver cell repair, making turmeric an effective ingredient for liver health.

4. Citrus fruits

Citrus fruits such as grapefruit, oranges, and lemons are rich in vitamin C, which stimulates liver activity and helps metabolize harmful substances into water-soluble forms that can be excreted from the body. Grapefruit contains compounds like naringin and naringenin that reduce liver inflammation and protect liver cells.

5. Garlic

Garlic is packed with nutrients including sulfur, vitamin B6, vitamin C, manganese, and selenium. Sulfur activates liver enzymes and supports the detoxification process, while selenium helps boost natural antioxidants in the liver. Regular garlic consumption can help combat liver damage caused by oxidative stress and improve liver function.

In addition to these foods, Dr. Phuong recommends drinks like lime or apple juice, avocado or papaya smoothies, watermelon or kiwi juice to further support liver health. Including natural extracts like S. Marianum (milk thistle) and Wasabia may help regulate liver cells and improve liver health.

For optimal liver function, it is essential to maintain a healthy weight and engage in regular physical activity. Being overweight or obese increases the risk of non-alcoholic fatty liver disease, while exercise helps reduce triglyceride levels and prevent fat buildup in the liver.

Staying hydrated by drinking sufficient water to support the liver’s ability to eliminate toxins through urine and sweat. Regular health check-ups, including liver function tests, are recommended to monitor liver health and prevent liver- diseases.