Foods good for liver regeneration. In 2015, the World Journal of Gastroenterology published a study identifying specific foods that promote liver health. Researchers from the University of Sydney at Westmead Hospital led the study to combat increasing incidences of non-alcoholic fatty liver disease (NAFLD) around the world by identifying 7 healthy liver foods. So, what are these foods good for liver regeneration?
The research identified the following foods that are good for liver repair. Here are those 7 foods good for liver regeneration, plus 3 more from other researches to makeup 10 liver foods to eat listed in the article.
1) Oily Fish
Cold-water fish like salmon, sardines, trout, mackerel, and tuna are high in Omega-3 fatty acids, which have been proven to improve liver function test results and lower the chances of fatty liver disease. Furthermore, increased consumption of oily fish enhances fatty acid oxidation, which is a critical function of the liver.
When you talk about foods good for liver regeneration coffee probably will be the last food most people would even consider safe for your liver, however, it is safe and very good for your liver. Multiple studies led by researchers around the world have confirmed the positive effect of coffee on the liver. Coffee is rich in caffeine as well as specific chemical compounds called diterpenes and polyphenols. These have all been proven to lower the risk of liver cirrhosis and furthermore, reduce the risk of liver cancer. Even those who already suffer from chronic liver disease benefit from drinking coffee, especially at quantities of at least 3 cups a day.
Nuts are high in essential fatty acids, vitamin E, and phytochemicals that have plenty of health benefits, especially for the liver. The University of Sydney study proved that eating nuts improved vital enzymes in the liver. Among the most beneficial types of nuts were walnuts and pine nuts.
Furthermore, another study published by the Journal of Gastroenterology and Hepatology showed that men who ate higher quantities of nuts and seeds had lower risk of developing non-alcoholic fatty liver disease than those who ate nuts and seeds at lower quantities.
4) Green Tea
Tea has always been known for its general health benefits. However, some studies have demonstrated its specific benefits to liver health. The University of Sydney study showed that caffeine, flavanols, and polyphenols in tea had positive effects on the liver.
Furthermore, researchers in Japan’s Saitama Cancer Center Research Institute found that tea – most especially green tea – improved liver conditions, especially among those who drink between 5 and 10 cups a day. Indeed, this study proved that tea is among the top foods good for liver repair.
Additionally, another Japanese study demonstrated green tea’s ability to improve levels of liver enzymes, lower oxidative stress, and minimize liver fat deposits among individuals with non-alcoholic fatty liver disease.
Moreover, a study led by researchers in China, a country known to be the world’s largest consumer of tea, showed that people with the lowest risk of developing liver cancer were those who drank four or more cups of green tea daily.
5) Red Wine
Wine as part of superfoods good for liver regeneration is surprising to me, and probably will be for many. We have been told time and time again about the danger of alcohol to our liver, but this study about red wine says exactly the opposite. Red wine has long been proven to be beneficial to cardiovascular health because of its resveratrol content. The University of Sydney study showed that, in moderate quantities, red wine also can improve insulin resistance and the lipid profile of those with non-alcoholic fatty liver disease.
Avocado is known as a superfruit that can improve heart health, aid in weight loss, and reduce inflammation. However, avocados’ active components – more specifically the combination of essential fatty acids, vitamin E, beta-carotene, and various phytochemicals – have been associated with improved liver function tests results.
7) Olive Oil
Olive oil has been internationally renowned as one of the best oils because its healthy fat content offers significant benefits to cardiovascular and metabolic health. However, this University of Sydney study proved that the oleic acid in olive oil has positive effects on liver function test results.
Furthermore, a study led by researchers at Italy’s University of Florence also showed olive oil’s ability to improve levels of liver enzyme and fat when consumed at approximately 1 teaspoon a day.
Many other studies from around the world have demonstrated the ability of different foods to liver health. Among the best ones include Brussels sprouts, beetroot juice, and berries.
8) Brussels Sprouts
According to the US Department of Research and Development, cruciferous vegetables – more specifically, Brussels sprouts – can improve levels of liver detoxification enzymes and keep it from being damaged. Brussels sprouts as top foods good for liver regeneration makes a lot of sense because vegetables are well known as group of foods good for liver repair; this study will not surprise many.
9) Beetroot Juice
According to a study led by researchers at North Umbria University, nitrates and antioxidants in beetroot juice have positive effects on cardiovascular health and inflammation. However, various studies have also demonstrated its benefits to the liver. Researchers at the University of Novi Sad (Serbia) and Poznan University of Medical Sciences (Poland) led separate studies but both proved that beetroot juice can minimize liver damage and inflammation. The studies also showed that beetroot juice increases the detoxification enzymes in the liver.
Berries are high in antioxidants that have long been associated with a wide array of health benefits. In several studies, berries have been proven to support liver health as well. In a study published by the World Journal of Gastroenterology in 2014, berries – specifically cranberries and blueberries – showed a significant effect in liver protection, antioxidant enzyme levels, and immune cell response.
In another study led by researchers at South China University of Technology and Cornell University, blueberries demonstrated its ability to suppress the growth of liver cancer cells.
These 10 foods good for liver regeneration aren’t difficult to find. Whether or not you suffer from any liver disease, try to incorporate them into your daily diet to take advantage of these 10 liver foods to eat for their many health benefits.