Your liver works hard every day to keep your body’s detox system running smoothly, filtering out toxins and breaking down fats. But it’s not all about alcohol—your liver can get stressed by everything from processed foods to environmental toxins and general inflammation. Liver enzymes like AST (Aspartate Aminotransferase) and ALT (Alanine Aminotransferase) are critical markers that can indicate if the liver’s feeling overwhelmed. And while regular check-ups are key, certain foods can offer a little support along the way. Here’s a look at liver-friendly foods that are not only delicious but can also boost liver function and reduce inflammation.
1. Garlic – The Tiny But Mighty Liver Booster
Garlic isn’t just for keeping vampires away; it’s also a fantastic food for liver health! Packed with sulfur compounds and antioxidants, garlic activates enzymes that help flush toxins out of your system. Plus, it’s loaded with selenium, a mineral that aids in liver detoxification.
Pro tip: Try adding chopped garlic to your stir-fries, pasta, or roasted veggies for a detoxifying boost. Not only does it taste great, but it also helps keep your liver markers like AST and ALT in check.
2. Grapefruit – Vitamin C Meets Liver Cleanser
Grapefruit has high levels of vitamin C and antioxidants, both of which can help support liver health by reducing inflammation and protecting the liver cells. Studies suggest that grapefruit’s naringenin and naringin (fancy compounds in the fruit) may decrease the risk of liver damage by reducing fat buildup. And, who doesn't love the refreshing taste of grapefruit to brighten up the morning?
Pro tip: Try a grapefruit half for breakfast or add it to your salads. Just don’t overdo it—grapefruit can interfere with some medications, so check with your doctor first if you’re on any prescriptions.
3. Beets – Nature’s Liver-Brightening Root
Beets contain betaine, a substance that helps cleanse the liver and reduce fatty deposits. They also boost glutathione, which plays a big role in detoxifying the liver and protecting cells from damage. Beets help reduce oxidative stress and inflammation, which is a win for overall liver function.
Pro tip: Roasted, juiced, or blended into soups, beets add a nice earthy flavor. And if you’re noticing a pink tinge in your smoothies, that’s just the betaine in action.
4. Leafy Greens – Your Liver’s Best Friend
If it’s green and leafy, your liver will probably love it. Spinach, kale, and other greens are rich in chlorophyll, which helps eliminate toxins from the blood and supports the liver's detox pathways. These greens can reduce inflammation, prevent fat buildup, and help bring those ALT and AST markers to healthier levels.
Pro tip: Toss them in a smoothie with apple or pineapple for a sweet, detoxifying boost. Or just add a handful to any dish for an easy liver upgrade.
5. Citrus Fruits – A Zesty Detox
Citrus fruits like lemons, limes, and oranges are all packed with vitamin C, which aids in reducing oxidative stress on the liver. The high vitamin C content also supports the production of glutathione, one of the liver’s main detoxifying agents. Bonus points for their refreshing flavor, especially in colder months.
Pro tip: Start your day with a glass of lemon water. It’s an easy way to support liver detox first thing in the morning.
6. Walnuts – A Crunchy Liver Helper
These nutrient-rich nuts are high in glutathione and omega-3 fatty acids, both of which help support liver health. They’re also known to assist with oxygenating blood, which supports liver function, particularly in breaking down and flushing out toxins.
Pro tip: Walnuts are a great addition to salads or oatmeal, or just enjoy a handful as a snack to boost liver health on the go.
7. Turmeric – Spice for Liver Strength
Turmeric has gained popularity for its anti-inflammatory properties, thanks to the active compound curcumin. Curcumin has been shown to reduce inflammation in the liver and can help maintain normal ALT and AST levels. Plus, it helps to encourage bile production, which aids digestion and toxin elimination.
Pro tip: Add a sprinkle of turmeric to your soups, rice, or teas for a liver-loving boost.
If you’re looking for an extra boost this fall, the Choose Health Liver Detox Supplement is designed to support your liver naturally. Fueled by citrus bergamot, this supplement works over a 30-day period to help reduce liver fat buildup and support liver enzyme health, making it a great complement to your diet and exercise routine. Check your liver’s key markers—AST, ALT, and more—with our at-home test, and get the full picture of your liver health.
.png)
.png)
.png)
.png)