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The liver plays a crucial role in processing nutrients from fats, proteins, and carbohydrates, while also metabolizing, storing, and eliminating toxins. A diet high in unhealthy fats, alcohol, and processed foods can overwhelm the liver, leading to damage and diminished function.

Dr. Dao Thi Yen Thuy, Head of the Department of Nutrition and Dietetics at Tam Anh General Hospital in Ho Chi Minh City, notes that when liver function is compromised, symptoms like fatigue, jaundice, bloating, and itchy skin may arise. To support liver recovery, a balanced diet is essential, prioritizing foods that enhance liver function, reduce inflammation, and support cell regeneration.

Here are some foods beneficial for liver health:

Green leafy vegetables

Vegetables like bok choy, mustard greens, and spinach are packed with fiber, vitamins, and minerals. These vegetables promote satiety, reduce fat accumulation in the liver, and stimulate the production of glutathione, a natural antioxidant that aids in liver detoxification.

The fiber in these greens also improves digestion and helps prevent fat buildup in the liver.

Fatty fish and healthy fats

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which regulate liver fat, reduce inflammation, and slow the progression of fatty liver disease. Eating two to three servings of fatty fish per week provides the body with sufficient healthy fats.

Replacing regular oils with olive oil also helps protect the liver from oxidative stress, control cholesterol levels, and improve lipid metabolism.

Antioxidant-rich fruits

Citrus fruits like oranges, lemons, and grapefruits contain natural antioxidants such as naringenin and naringin, which protect the liver from oxidative damage and encourage liver cell regeneration. Berries like blueberries, strawberries, and raspberries—rich in anthocyanins—can reduce inflammation and inhibit liver cancer cells.

Beetroot juice, high in nitrates and antioxidants, improves blood circulation, lowers blood pressure, and supports liver detoxification.

Whole grains and nuts

Oats, brown rice, walnuts, and almonds are packed with fiber, vitamins, and minerals that support fat metabolism and prevent fat accumulation in the liver. Walnuts, in particular, contain omega-3 fatty acids and arginine, an amino acid that helps the liver remove ammonia (a toxic byproduct of protein digestion), thus enhancing liver function.

Liver-friendly drinks

Drinking coffee has been shown to reduce fat accumulation, boost glutathione levels, and lower the risk of cirrhosis. Green tea is rich in catechins, a potent antioxidant that can improve liver enzyme levels in individuals with fatty liver disease.

However, moderation is key—two to three cups of coffee or one to two cups of green tea per day is recommended to avoid side effects such as insomnia or stomach irritation.

Natural supplements like Wasabia and S. Marianum can also enhance detoxification, protect the liver by regulating overactive Kupffer cells, and reduce inflammation and liver damage, promoting normalization of liver enzymes.

Dr. Thuy advises drinking enough water—around two liters per day—to support effective liver detoxification. She also recommends avoiding alcohol, fatty foods, fried items, canned foods, and spicy seasonings like chili and pepper, which can strain the liver.

Processed foods, which often contain salt, sugar, preservatives, and unhealthy fats, should be limited as they can harm the liver and increase the risk of cardiovascular disease and diabetes, according to the expert.

Maintaining a healthy lifestyle with adequate sleep, light exercise, and regular health check-ups is crucial for monitoring potential liver diseases.