Boost Your Wellness: 5 Foods That Support Liver Health

The liver is your body's engine, working tirelessly behind the scenes to filter toxins, process nutrients, and support digestion. With its critical role in nearly every aspect of your health, keeping your liver happy and healthy is essential for your overall well-being! By choosing foods that fuel and protect your liver, you can ensure that it continues to perform at its best. Here at The Plug, we tend to focus more on the supplement side of liver health support, but let’s not forget that there are plenty of liver-friendly foods out there! Let’s give them the spotlight today by exploring five foods that support liver health, ranging from leafy greens to green tea. 

Leafy Greens: The Power of Antioxidants 

Leafy greens such as spinach, kale, and arugula are not only low in calories but also packed with antioxidants and phytochemicals that help protect the liver from oxidative stress (1)! These vegetables are rich in fiber, which supports digestion and liver health (1). Fiber also helps the liver eliminate waste products, promoting better metabolic function (2). By adding leafy greens to daily meals, we can help protect the liver from damage while supporting its natural ability to process fats (3). 

Beets: Nature’s Liver Booster

Beets, with their vibrant color and nutrient density, are a wonderful food for supporting liver health! They are rich in betaine, a naturally occurring compound that enhances the liver's capacity to process substances and support its overall function (4). Betaine also aids in the production of bile, which is essential for breaking down fats and eliminating waste (5). 

By incorporating beets into our diets, we can support the liver’s natural functions while promoting its regeneration through the antioxidants beets provide; these antioxidants help reduce oxidative damage and contribute to maintaining optimal liver health (6). Including beets in your lunches or dinners offers a beneficial (and delicious!) way to maintain liver vitality.

Garlic: Flavor with a Purpose

Garlic is a flavorful addition to many dishes and is also a key ingredient for improving liver health. It contains compounds that stimulate the production of liver enzymes, which play a crucial role in processing substances and breaking down toxins within the body (7). Garlic helps the liver perform these functions more efficiently, thus supporting overall liver health (1).  

Additionally, garlic is known for its potent anti-inflammatory properties, which can reduce inflammation within the liver (7), and its ability to support immune function, which further contributes to maintaining liver health (1). By incorporating garlic into our meal rotation, we can take advantage of both its flavor and its health benefits – yum!

Walnuts: Omega-3s for Liver Protection

Walnuts are an excellent source of omega-3 fatty acids, which are known to reduce inflammation, particularly in the liver (1). Chronic inflammation is a leading cause of liver conditions such as fatty liver disease, so consuming omega-3-rich foods like walnuts can help reduce the risk of developing such issues (1). 

In addition to omega-3s, walnuts are packed with antioxidants that can fight oxidative stress in the liver, offering dual protection! The combination of anti-inflammatory properties and antioxidant-rich content makes walnuts a great food for promoting liver health and maintaining optimal function (8). You can add walnuts to your diet, whether as a snack or as part of meals, to provide a simple yet powerful way to support liver health.

Green Tea: A Sip of Liver Health

Green tea has long been recognized for its antioxidant and anti-inflammatory properties from catechins, a group of compounds that can enhance liver function and possibly minimize the risk of fatty liver disease (1). Research has shown that green tea can also help lower liver enzyme levels, indicating improved liver health and function (9). 

It’s recommended to consume green tea directly rather than taking supplements utilizing green tea extract (1). Whether enjoyed as a warm drink or as a chilled refreshment, green tea is an easy and enjoyable way to support liver health – just don’t forget about The Plug Drink, aka your liver’s sidekick!

Simple Foods, Big Impact

Maintaining liver health is essential for overall well-being, and the liver’s role in processing nutrients, filtering substances, and more makes it one of the most important organs in the body. By incorporating nutrient-dense foods such as leafy greens, beets, garlic, walnuts, and green tea into our diets, we can support liver function and improve our overall health. These foods not only provide essential nutrients but also offer a variety of delicious flavors, making it easier to prioritize liver health while enjoying a balanced diet!

Supporting the liver doesn’t need to be complicated – with consistent effort and the right dietary choices, you can help maintain your liver’s functions and improve overall vitality. By making simple adjustments to your daily meals, you can contribute to the liver’s ability to keep your body running at its best. We may call ourselves your liver’s sidekick, but remember: you are in control of your liver health and overall well-being. Take small steps of action today, PlugFAM, so that your future self can thrive!

Bibliography 

1. Davis C. 11 Foods That Can Boost and Repair the Liver [Internet]. GoodRx. 2024 Nov 8. Available from: https://www.goodrx.com/well-being/diet-nutrition/foods-good-for-liver 

2. How Fiber Helps Your Liver [Internet]. LiverSupport. 2021 Nov 2. Available from: https://www.liversupport.com/how-fiber-helps-your-liver/ 

3. Johnson J. What foods protect the liver? [Internet]. Medical News Today. Updated 2024 Jan 24. Available from: https://www.medicalnewstoday.com/articles/323915#12-best-foods 

4. Jahn H. Are Beets Good for Your Liver? The Science Behind Their Detoxifying Benefits [Internet]. NewsHealthWatch. 2025 Mar 13. Available from: https://newshealthwatch.com/are-beets-good-for-your-liver/ 

5. Team Medicover. Benefits of Liver-Boosting Power of Beets [Internet]. Medicover Hospitals. 2024 May 8. Available from: https://www.medicoverhospitals.in/articles/beets-health-benefits-liver  

6. Clifford T, Howatson G, West DJ, Stevenson EJ. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients [Internet]. 2015 Apr 14;7(4):2801-2822. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4425174/#B1-nutrients-07-02801  

7. Pourreza S, Azar PS, Sanaie S, Noshadi N, Jalali S, Niazkar HR, et al. Therapeutic Effects and Mechanisms of Action of Garlic (Allium sativum) on Nonalcoholic Fatty Liver Disease: A Comprehensive Systematic Literature Review. Evidence-based Complementary and Alternative Medicine [Internet]. 2022 Oct 6;2022:6960211. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10292950/

8. Shabbir MA, Nawaz MF, Tariq T, Khan MR, Saeed H, Abdi G, et al. Astounding the synergistic interplay of walnuts in combating inflammation and oxidative damage. Journal of Functional Foods [Internet]. 2024 Aug;119:106292. Available from: https://www.sciencedirect.com/science/article/pii/S1756464624002949  

9. Jones T, Ajmera R. 11 Foods That Are Good for Your Liver [Internet]. Healthline. Updated 2023 Oct 30. Available from: https://www.healthline.com/nutrition/11-foods-for-your-liver