June 26, 2025, 2:06 am | Read time: 6 minutes

The liver works hard every day as a detoxification organ for us. To keep it functioning well, we should support it through our diet as often as possible. These seven foods are true liver favorites…

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7 Foods That Are Healthy for the Liver

Beets Can Prevent Fatty Liver

For a long time, beets were considered an old-fashioned vegetable, only appearing on grandma’s table. But then they made a spectacular comeback in trendy superfood kitchens. Rightly so, because the substance betanin, responsible for their intense red color, is a welcome aid for the liver. With its anti-inflammatory power, betanin relieves the liver–and even works against heavy metals.

The significant effects on fatty liver were revealed in a study by India’s Babu Banarasi Das University.¹ Researchers administered beetroot powder daily to 40 obese participants over three months. As a result, cholesterol levels dropped (the “bad” LDL decreased, the “good” HDL increased). In some, the fatty liver even shrank. Polish scientists from the University of Poznań found in 2013 that a glass of beetroot juice in the morning can demonstrably protect against liver damage due to the betanin it contains.²

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Quinoa Can Improve Liver Values

Quinoa, a staple food of the Incas 6,000 years ago, is also said to promote liver health. As U.S. researchers discovered in 2019, liver values, including cholesterol and associated inflammation, improved dramatically in obese mice after a regimen with the South American food.³ The American Liver Foundation recommends regularly incorporating quinoa into the diet for liver health. The seed of the amaranth family (quinoa is not a grain) also contains the amino acid L-tryptophan, which is converted into serotonin in the body. And as we know, serotonin is needed for happiness.

Blueberries Can Inhibit Liver Cancer Cell Growth

The polyphenols in blueberries act like a protective shield for the liver and slow down scarring in cirrhosis, as researchers found in a comprehensive study in 2014. Another test-tube experiment even showed that blueberry extract inhibits the growth of human liver cancer cells.⁴ All indications that this popular food is a supporter of the liver.

Betanin in Prickly Pears Cleanses the Liver

The same study also examined the prickly pear, which grows in the Mediterranean region of Europe. This fruit can also demonstrably help reduce harmful blood fats, transport bile juices, and clear arteries clogged by fat and cholesterol.

Most research focuses on extracts from fruits, so it is not yet fully scientifically clarified whether the liver-protective properties also apply to the whole fruit or juice. But there are indications. Indigenous peoples of the Americas use the prickly pear as an effective medicinal plant. It contains betanin, like beets, whose liver-cleansing effect is now considered sufficiently proven.⁵

Garlic Activates Liver Enzymes

The high life expectancy of people in the Mediterranean region may also be due to the abundance of garlic, which is a staple in almost every dish. The bulb contains sulfur-like substances S-allyl mercapto cysteine (SAMC) and diallyl disulfide (DADS), which activate liver enzymes. Thanks to their help, the organ can work more efficiently. Researchers from Iran’s Isfahan University discovered the physical effects in 2016.⁶ They administered garlic extract to 110 people suffering from fatty liver over 15 weeks. In the end, they all lost weight and body fat mass–while the control group showed little change. Garlic should therefore not be missing from the diet as a food for a healthy liver.

Nuts Are Rich in Omega-3 Fatty Acids

Nuts, especially walnuts, are rich in omega-3 fatty acids. Interestingly, there are many studies on omega-3 and fatty liver. A standout study comes from Tongji University in Shanghai.⁷ In this study, 66 patients with fatty liver were given two grams of omega-3 acids from seal oil daily for 24 weeks. Thirteen of them reportedly emerged from the trial with a completely healed liver.

Note: Although seal oil is said by doctors to provide the highest quality omega-3, the trade of seal products is fortunately banned in Europe. For non-vegetarians, herring is a great source of the valuable fatty acid. It’s one of the few fish that can be eaten with a clear conscience regarding sustainable fishing.

Artichokes Trigger Bile Acid Production in the Liver

Even in ancient times, people swore by the power of the artichoke, which the wealthy Romans used to relieve their liver, strained by numerous feasts. The bitter substances in artichokes, including cynaropicrin, ensure that more stomach acid is produced. This stimulates the liver’s bile acid production, which means: Fat has no chance to settle in the liver. Instead, it is pleasantly digested. There are numerous studies that scientifically confirm the effect known for thousands of years, including this investigation from 2018.⁸ After an eight-week treatment with artichoke extract, about 80 percent of the 41 participants showed significant improvement in liver enzyme values.

Limonin from Citrus Fruits Improves Liver Values

Lemons can do much more than just add freshness to a glass of water, as shown by a clinical study from the Western Human Nutrition Research Center in 2014. Over several weeks, overweight adults received a plant compound from citrus fruits–called limonin glucoside. A comparison group received a placebo.

The results were clear: Participants who took the citrus preparation showed measurable improvement in key liver values. The concentration of enzymes like GGT and ALT, which can indicate liver damage, decreased significantly. Inflammatory messengers in the blood also decreased. Researchers suspect that ingredients from citrus fruits–including lemons–may have a natural protective effect on the liver and reduce inflammation in the body.⁹

Avocado Strengthens the Liver and Reduces Inflammation

Avocados not only taste delicious, but they could also bring real benefits to the liver. The green fruit provides valuable ingredients like glutathione, vitamin E, and unsaturated fatty acids–substances known to slow oxidative processes in the body and protect cells from damage. This also supports the body’s central detoxification organ: the liver.

This effect is not just theoretical, as shown by a study published in the journal Nutrients in 2022. Researchers followed over 1,000 adults who either regularly ate many or few avocados. Over time, those who ate more avocados showed significantly better liver values. Particularly notable was the decrease in the so-called NAFLD fibrosis score–an important marker for non-alcoholic fatty liver. Indicators of oxidative stress also improved measurably.¹⁰

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Important editorial note in conclusion: A single food can never ensure complete health or guarantee liver health. It’s the balanced mix that counts, along with sufficient exercise, enough sleep, little alcohol, and a positive attitude toward life. Fortunately, this is now common knowledge.