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10 Eats To Improve Liver Function & Prevent Your Liver From Type 2 Diabetes and Metabolic Disorder

10 Eats To Improve Liver Function & Prevent Your Liver From Type 2 Diabetes and Metabolic Disorder

Our liver is responsible for breaking down carbohydrates, produce glucose, and detox our body. It stores nutrients and produces bile. This helps in digestion and absorption of nutrients in the food.

The health of our liver is vital for keeping us healthy. Dysfunction of the liver causes several diseases of the liver, metabolic disorders and type 2 diabetes.

There are several food and drinks, which if consumed, will keep your liver healthy.


Coffee is a great drink that promotes health to your liver. Coffee not only helps in preventing damage to your liver but also reduces the risk of development of cirrhosis.

It is a common disease among people suffering from chronic liver dysfunction. Coffee helps in minimizing inflammations, increase the levels of antioxidants in the body and reduce the risk of cancer.

People consuming at least three cups of coffee a day receive the most benefits.


Adding garlic to the diet helps in stimulating the liver. A study conducted in 2016 noted that consumption of garlic reduces body weight and fat content, especially in people with NAFLD. The best thing is that lean body mass remains the same.


Not a coffee lover? Do not worry! Tea is quite beneficial for your liver. Several studies have pointed out several positive effects of green tea in patients who are suffering from non-alcoholic fatty liver disease. The green tea helps in reducing the fat deposits, oxidative stress, and improves the enzyme levels in the liver.

People drinking about 5 to 10 cups of tea daily has a lower risk of developing cancer. Not a fan of green tea? Black tea is also helpful in reducing a fatty liver.


Consumption of oatmeal is a great way to add fiber to your diet. Fiber is the most important as it helps with digestion and specific fibers in oats known as might be helpful for the liver. They are rich in compounds known as beta-glucans.

These help in modulating the immune system and fight against inflammation. They might be beneficial in fighting the body against obesity and diabetes.


It is a great way to nurture your liver. Why? It contains powerful antioxidants. These help in reducing inflammation in the liver and protect the liver cells. Grapefruit contains two primary antioxidants- naringenin and naringin, which helps in reducing the risk of developing hepatic fibrosis. It is a condition in which excess connective tissues build up in the liver due to chronic inflammation.

Naringin, in particular, improves the ability of our liver in metabolizing alcohol and counteract the damaging effects caused due to alcohol.


Nuts are rich in healthy fats and nutrients such as antioxidants, and vitamin E. Nuts have known to have promoted heart health for a long time. However, the benefits don’t stop here.

Studies conducted on people with non-alcoholic fatty liver diseases show that eating the right amounts of nuts and seeds is helpful for the liver. It helps in improving liver enzyme levels and reduce the risk of development of NAFLD.

Be careful about the salt content in processed nuts. However, a handful of raw, organic nuts is a great snack and can keep you healthy.


These are liver boosting foods. They are rich in anthocyanin, an antioxidant that gives them a beautiful blue color. Several studies in animals have shown a diet rich with wholesome berries benefits the liver.

Consumption of blueberries for three to four weeks will increase the response rate of the liver cells and antioxidant enzymes. It also slows down the rate of the growth of the scar tissues, fibroids, and lesions in rats. These super-fruits holds back the development of liver cancer in humans.


Research conducted on both animals and humans funds that grapes and grape seed extract to be liver-friendly. The red and purple varieties are rich with resveratrol. Resveratrol lower inflammation, prevent damage, increase antioxidant levels, and improve the functioning of the liver. Grape seed extract, like, the whole fruits are an excellent choice for the overall health of the liver.

Olive Oil

It’s important to avoid vegetable oils as they contain heavy doses of omega-6 fats. This is an unhealthy fat. However, olive oil contains healthy fat. This has positive effects on the heart, liver, and metabolism.

A single teaspoon of olive oil in a day improves the enzymes and fat levels in the liver, raises the levels of protein, and boosts the flow of blood in the liver. Several studies found that the consumption of olive oil helps in improving the sensitivity levels of insulin.

Prickly Pear

A type of edible cactus that is used for treating ulcers, fatigues, wounds, and of course liver diseases in traditional medications. A study conducted in 2004 on the consumption of prickly pears. The study found that people who consumed prickly pear extract before consuming alcohol had 50% less risk in experiencing a deliberating hangover the next day.

The liver is an organ that performs most of the body’s work of dealing with toxins. You need to keep your liver function optimally. Most of us try to eat healthy foods as much as possible.

Still, sometimes we also jump into the consumption of unhealthy foods such as a couple of cocktails or some greasy comfort food. Consume some of the liver-friendly foods with a few unhealthy foods. This would mitigate the negative effects of the splurge.

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