8 foods that will keep you healthy if you have fatty liver

Did you know that our diet plays a key role in protecting the liver and ensuring its optimal health? The foods we eat play a vital role in supporting liver function. If you have fatty liver disease, it’s a good idea to eat plenty of fruits rich in antioxidants and vitamins. These fruits help reduce inflammation and promote proper liver function.

Liver disease is a serious problem, but it is reversible with the right approach. To improve fatty liver disease and overall liver health, include these fruits in your daily diet to support your overall health.

What is fatty liver?

Fatty liver disease is a disease in which excess fat builds up in the liver. A healthy liver contains small amounts of fat. Fatty liver disease occurs when the fat content in the liver exceeds 5% of its weight. People who are overweight or obese are more likely to develop fatty liver disease. Therefore, a balanced diet, weight loss, and exercise can help.

8 Fruits to Fight Fatty Liver Disease

1. Grapefruit

According to a study published in the National Library of Medicine, grapefruit contains antioxidants such as naringin and naringenin, which are known for their ability to fight inflammation and protect the liver from bacteria. In fact, grapefruit also helps repair liver damage caused by fatty liver disease.

2. Apples

Consuming an apple a day can actually prevent liver problems. Apples are rich in soluble fiber, an ingredient known to reduce fat accumulation in the liver and aid in the detoxification process. Apples are also known to aid digestion and overall health. According to this study published in the journal Animals, apples contain polyphenols, which help reduce fat accumulation.

3. Avocado

Avocados are one of the most important fruits for a healthy liver because they are rich in healthy fats. These fats act like a shield, protecting the liver from damage. Including avocados in your diet also benefits your heart health and prevents osteoporosis. A study published in Frontiers in Pharmacology stated that avocado oil reduces non-alcoholic fatty liver disease.

4. Berries

Strawberries, raspberries and blackberries are rich in antioxidants that actively support liver health. When consumed regularly, they help maintain blood pressure and cholesterol levels while reducing oxidative stress. Other berries that are good for the liver include mulberries, blueberries, cranberries and grapes.

5. Papaya

Rich in vitamins and enzymes, papaya is beneficial for the heart, digestion, and immune system. Papaya is a fruit that reduces the burden on the liver by aiding digestion and detoxifying the liver so that it can work more efficiently. It is a tropical fruit that can be enjoyed in many ways, including in salads and smoothies. A study published in the World Journal of Hepatology states that papaya helps improve non-alcoholic fatty liver disease. The study was conducted on obese rats.

6. Blueberries

Blueberries are packed with health benefits and are powerful antioxidants. These antioxidants play a key role in reducing inflammation and oxidative stress in the liver. In fact, a 2019 study published in PubMed Central found that blueberries were associated with reduced liver fibrosis and liver weight gain. By reducing these factors, blueberries contribute to the overall health of the liver.

7. Kiwi

Nutrient-rich kiwi not only boosts your immune system, but also supports overall liver health. Its unique combination of vitamins and minerals makes it a valuable addition to a liver-conscious diet. It also contains powerful antioxidants that effectively prevent fatty liver disease.

8. Citrus Fruits

Citrus fruits such as oranges, lemons and limes provide a powerful source of Vitamin C and boost the immune system. These essential nutrients protect the liver and aid in liver detoxification. Including citrus fruits in your diet promotes liver health.

Other Lifestyle Changes to Support Liver Function

In addition to eating fruits for fatty liver disease, there are some practical, simple steps you can take to ensure healthy liver function. If you are overweight or obese, start to lose weight. Drink less alcohol and eat a balanced diet.