The liver is a large, football-size organ that stores nutrients, produces important chemicals and helps remove toxins and waste from the body. In order to maintain wellness and prevent or recover from liver-related illnesses, the Mayo Clinic suggests a plant-based diet, lush in fruit and vegetables and low in high-fat foods. In addition to an overall healthy diet, particular nutrients, such as folate, vitamin K and omega-3 fatty acids, may contribute significantly to liver health.
Folate
Folate, also known as folic acid, is a B vitamin found naturally in foods and added to numerous foods and supplements. Folate helps the body produce and manage cells, particularly during pregnancy and infancy. Folate is also necessary for normal levels of an important amino acid (a building block of lean tissue), called homocysteine. According to the Office of Dietary Supplements (ODS), people with liver disease often exhibit folate deficiency. In addition, long-term deficient intake of folate can lead to anemia, reduced development in children and unhealthy weight loss, all of which can negatively influence the liver. Valuable food sources of folate include vitamin-fortified breakfast cereals, beef liver, cowpeas, spinach, Great Northern beans, long-grain white rice, baked beans, peas and broccoli.
Vitamin K
Vitamin K is a fat-soluble nutrient that supports blood clotting, bone health and cell development. According to the Linus Pauling Institute at Oregon State University, people with liver damage or liver-related illnesses often experience vitamin K deficiency, which can lead to easy bruising and bleeding, impaired blood clotting, nosebleeds, bleeding gums, heavy menstrual bleeding and bloody stool or urine. Positive sources of vitamin K include olive oil, soybean oil, canola oil, broccoli, kale, spinach, Swiss chard, watercress and parsley. Since plant-based oils, such as olive, canola and soybean oil, are considered nutritious, yet high in fat, people adhering to low-fat diets per doctor's recommendation may benefit from modest portion sizes and/or plentiful vegetable sources of vitamin K. Vitamin K can also be reaped from dietary supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids are considered healthy, necessary fats the body must reap through dietary sources. According to research published in the "Indian Journal of Gastroenterology" in July 2004, diets rich in omega-3 fatty acids promote liver health and may benefit individuals with non-alcoholic fatty liver disease. Omega-3 fatty acids are also known to help reduce bodily inflammation, support cardiovascular health and improve cognitive function and mood balance. Valuable sources of omega-3 fatty acids include salmon, tuna, mackerel, halibut, sardines, ground flaxseed, flaxseed oil, walnuts and canola oil. Supplements made from fish oil or flaxseed oil can also provide sufficient amounts.
