The liver is responsible for absorbing nutrients, aiding in digestion and filtering out toxic substances from the body. Poor nutrition habits, such as excess alcohol use, a diet high in fats or overeating contribute to the development of disorders, including fatty liver, hepatitis or cirrhosis. The most controllable means for maintaining good liver health is through the foods you eat. Healthy liver foods either cleanse the liver or protect the liver with antioxidants.
Vegetables
Foods containing sulfur compounds are important for detoxifying, or cleansing the liver. The World's Healthiest Foods website explains that having a diet high in sulfur-containing compounds facilitates ridding the body of chemicals consumed unintentionally from sources such as prescription medications and environmental toxins. Vegetables high in sulfur include onions, garlic and cabbage. The World's Healthiest Foods also recommends broccoli, brussels sprouts and collard greens for liver health and sulfur compounds. A healthy liver can maintain and undergo continuous detoxification through eating four to six servings of vegetables a day.
Fruits
Fruits are rich in antioxidants, which aid in protecting the liver from damage caused by free radicals. Free radicals enter the body or occur naturally during metabolism and digestion. As the liver works to detoxify from external chemicals, such as pesticides, free radicals can form. Eating a diet rich in fruits containing antioxidants will neutralize the process and protect the liver, notes Disabled World. Kiwi and berries, including strawberries, blueberries and cranberries, are highest in antioxidants. Citrus fruits, including oranges and grapefruit, as well as plums, apples and pears are healthy for the liver. If you currently have a liver disorder, do not eat foods with vitamin A, such as cantaloupe, in excess, as this may cause further liver damage.
Whole Grains
Fibrous foods are important for healthy liver function. Choose whole grains instead of refined and processed grains. Whole grains are low in fat and contain complex carbohydrates for energy. MedlinePlus notes that keeping your liver healthy, even in the presence of an existing disorder, requires eating high amounts of nutrient-rich carbohydrates found in whole grains. Try wheat bread, bran or oat cereal and whole-wheat tortillas or pastas. Whole grains also contain antioxidants, vitamins and minerals for liver health.
Fats and Cooking Methods
MayoClinic.com advises keeping saturated fats to a minimum to prevent liver damage. Fats in red meats and deep fried foods increase the risk of developing fatty liver or causing worse liver damage in those with pre-existing conditions. Choose lean meats including chicken, turkey or salmon. Cook meats in olive oil or canola oil to cut down on saturated fat content. Try eating fewer eggs or eliminating the yolks to prevent fat accumulation and cholesterol from building up in the body.
