According to a recent article published in The Economic Times, almost 40% general Indian population suffers from Non-Alcoholic Fatty Liver Disease. It’s the condition when more than 5% of fat starts to build up in the liver and the reason could range from unhealthy eating habits, and lifestyle to inadequate sleep, stress, or long sitting hours.  

The condition is spreading like an epidemic, and following a healthy diet and lifestyle can go a long way in preventing and controlling liver disease. Apart from following a low-fat and simple carbohydrate diet, including these top 16 foods for liver health can be a life changer. Let’s have a look at the list.

1. Turmeric (Haldi)

Turmeric has curcumin, which is a powerful antioxidant and anti-inflammatory ingredient, preventing damage and supporting liver cell regeneration. It reduces any inflammation in liver tissues which can be beneficial in treating fatty liver disease. Additionally, curcumin regulates lipid metabolism, hence reducing fat deposition in the liver and effectively treating NAFLD. 

2. Amla (Indian Gooseberry)

Amla is a superfood, rich in vitamin C and polyphenols. These two contents in amla help in liver detoxification, so the liver can efficiently flush out the toxins and wastes from the body. As a strong antioxidant, amla lowers the oxidative stress on the liver and protects liver cells from damage. Its regular consumption regulates lipid levels in the blood and does not allow a fat build-up in the liver, making it good for NAFLD treatment.

3. Garlic

Garlic is known to lower high cholesterol levels, making it useful for supporting liver function and preventing fatty liver disease. It is rich in sulfur compounds, and antioxidants, which stimulate liver enzymes and glutathione production and put them to work on detoxifying the harmful toxins from the liver. Additionally, the anti-inflammatory properties may reduce liver inflammation, saving the liver from fibrosis, hepatitis, and other liver diseases.

4. Ginger

Ginger contains phenolic compounds like gingerol and shogaol, which in turn possess anti-inflammatory and antioxidant properties. It can protect the liver cells from damage caused by alcohol, medicines, or harmful toxins from the environment. Ginger suppresses inflammatory pathways and thereby manages fatty liver and hepatitis conditions. Its additional benefits include lowering cholesterol levels, reducing fat accumulation in the liver, and treating NAFLD.

5. Green Tea

Green tea is full of liver-protecting qualities, which range from antioxidants, especially catechins, and anti-inflammatory properties. Liver diseases that escalate from alcohol, fat deposition, and toxins can be managed with the regular consumption of green tea. One of its most known qualities is detoxification and breakdown of harmful toxins for maintaining liver health. 

6. Lemon

Lemon is rich a source of vitamin C and has anti-inflammatory properties, with an alkaline nature, all of it combines to support liver health and reduce internal inflammation. It is also considered good for digestion, hence reducing the workload on the liver. Additionally presence of citric acid in lemon boosts metabolism which helps in weight management and thereby reduces the chance of fatty liver disease. 

7. Beetroot

Beetroots contain betalains and betaine which promotes the detoxification process and removes toxins from the body. The presence of nitrates and flavonoids protects liver cells from damage, improves lipid profile and blood flow, as well as supports healthy blood pressure levels, beneficial for liver health. Moreover, its hepatoprotective effects protect the liver from damage caused by alcohol, N-nitroso diethylamine (NDEA), and iron-induced injury.

8. Carrot

As a rich source of beta-carotene and vitamin A, it protects liver cells from damage and helps in tissue regeneration. Beta carotene is fat-soluble and helps in stimulating bile flow which in turn may improve the removal of toxins from the liver. Since carrots are rich in fiber and flavonoids, the fat metabolism gets better, which reduces the chance of fat build-up and liver function gets better.

9. Mint (Pudina)

Mint should be named as a herb that heals. It has excellent cooling and alkaline properties which cool down the heat and acidity inside the body, promoting a good environment for liver enzymes to function properly. Its consumption also lowers high cholesterol levels and prevents further fat buildup in the liver. 

10. Leafy Greens (Spinach, Methi)

Green leafy vegetables contain chlorophyll, which helps in cleansing the toxins from the blood, hence helping the liver detoxification process. Their antioxidant property and fibre content reduce liver inflammation and promote digestion which can reduce the burden on the liver and help it heal faster. 

11. Cabbage

Cabbage is a cruciferous vegetable, rich in vitamin C and sulfur compounds, contributing to liver detox and protecting the liver from any damage. One more essential compound in cabbage is glucosinolates, which improves the production of liver enzymes involved in toxins removal. The presence of fiber stimulates fat metabolism, maintaining healthy digestion and hence relieving the liver from heavy fat buildup.

12. Papaya

Papaya is generally famous for its digestive properties, which come from “papain”, a natural digestive enzyme helping to break down protein and fat, this mechanism reduces the workload on the liver.  Papaya also gets its antioxidant properties from vitamins A, C, and E, supporting liver detox and preventing liver damage.

13. Coconut Oil

The MCTs (medium chain triglycerides) in coconut are easily digested fats, which do not burden the liver much for digesting fat the way long-chain fatty acids do. Moreover, MCTs enhance fat metabolism and energy production, which reduces fat build in the liver and acts as a fat burner, resulting in weight loss, beneficial for good liver health. It is also rich in antioxidants and electrolytes, something which is important for proper liver function and elimination of toxins.

14. Walnuts

Walnuts are a good source of omega-3 fatty acids which improve lipid profile and liver function by reducing liver inflammation. It has glutathione and arginine to support the removal of ammonia and other harmful toxins to maintain liver health. Amongst the nuts, it's the best source to reduce the risk of NAFLD and other liver conditions. 

15. Chia Seeds

Like Walnuts, chia seeds are also a good source of omega-3 fatty acids in addition to fiber. These properties not only reduce fat accumulation in the liver but also regulate digestion and prevent the load on the liver. It is especially useful for regulating blood sugar levels and healthy cholesterol levels, both of which are important for preventing NAFLD risks.