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What are the best foods for liver health?

by sandra•

When I started my career as a Nutrition and Health Materials supplier 12 years ago, I spent the first five years thinking liver health was just about avoiding alcohol or taking random supplements I read about online. Back then, I’d get calls from gym-goers wanting “magic pills” to speed up metabolism, or people dealing with mild fatigue who wanted something they could take without changing their diet. What I learned along the way is that the liver is the body’s unsung workhorse—processing 90% of what we eat, filtering toxins, storing energy, and producing bile to digest fats. The best way to support it isn’t a quick fix; it’s building a consistent diet focused on whole, nutrient-dense foods, paired with targeted materials that help bridge gaps when whole foods alone aren’t enough. Today, I want to share the foods and science-backed materials we’ve worked with over the years, all backed by peer-reviewed research, that actually move the needle for long-term liver health. Nutrition and Health Materials

Let’s start with leafy green vegetables, the backbone of any liver-supportive diet. I don’t just say this because I see every registered dietitian recommend them—there’s hard data behind it. Leafy greens like spinach, kale, and arugula are packed with chlorophyll, a pigment that acts like a magnet for heavy metals and environmental toxins, binding to them so they don’t get reabsorbed into the bloodstream and have to be filtered through the liver. A 2021 study in the Journal of Nutrition found that people who ate at least one serving of cooked dark leafy greens daily had 20% lower levels of liver enzyme markers associated with non-alcoholic fatty liver disease (NAFLD) than those who ate less than one serving a week. What’s more, leafy greens are rich in folate, a B-vitamin that plays a key role in breaking down homocysteine, a compound that damages liver cells when it builds up. A common mistake I see people make is buying pre-washed bagged spinach that’s wilted or sitting in the fridge for days—opt for fresh, vibrant leaves, and don’t overcook them; steaming for 2-3 minutes preserves both chlorophyll and folate better than boiling, which can wash water-soluble vitamins down the drain. If you’re someone who struggles to hit that daily serving, the concentrated chlorophyll and folate materials we source from organic wheatgrass and alfalfa are a great add-on, but they never replace whole foods.

Next up is berries, specifically blueberries and strawberries. I’ve had more customers tell me their mom’s advice to “eat your berries” is working than any other tip we share. Berries are loaded with anthocyanins, the antioxidants that give them their deep purple and red hues, and these compounds do more than just fight aging—they target liver fat buildup and reduce inflammation. A 2019 randomized controlled trial published in Clinical Nutrition gave 48 people with mild NAFLD either a placebo or a blueberry supplement for 12 weeks. The group that got the blueberry supplement had a 15% reduction in liver fat content, compared to just 2% in the placebo group, plus lower levels of C-reactive protein, a marker of systemic inflammation that strains the liver. I always advise our clients to look for wild blueberries over cultivated ones, since they have 2-3 times more anthocyanins per serving. For people who struggle to eat berries daily—maybe they get expensive or go bad fast—we also work with standardized berry extracts that maintain the anthocyanin profile, perfect for smoothies or adding to morning oatmeal without the mess.

Cruciferous vegetables, like broccoli, Brussels sprouts, and cauliflower, are another non-negotiable. These veggies contain glucosinolates, sulfur compounds that trigger the liver’s phase II detoxification pathways—think of it as the liver’s way of “locking” toxins so they can be safely excreted in urine or stool, instead of lingering to cause damage. What’s fascinating about glucosinolates is that they only become active when the vegetable is chopped or chewed, so letting broccoli sit for 5 minutes after chopping before cooking boosts the availability of the active compound, sulforaphane. A 2020 study in the American Journal of Clinical Nutrition found that people who ate cruciferous vegetables 3+ times a week had a 30% lower risk of developing NAFLD over 10 years, compared to those who ate them less than once a month. I tell customers to avoid over-boiling cruciferous veggies, which breaks down glucosinolates; roasting, steaming, or even eating them raw in a salad keeps the compounds intact. We also source a concentrated sulforaphane extract from broccoli sprouts that’s 10-15 times more potent than mature broccoli, which is a great option for people who don’t love the taste of cruciferous veggies or need an extra boost during times of higher toxin exposure, like after a period of overindulging in rich food.

Fatty fish, such as salmon, mackerel, and sardines, are essential for liver health, and I’ve seen this firsthand with a regular customer who had elevated liver enzymes for years before adding fatty fish to her diet. Fatty fish is high in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which reduce liver inflammation and lower triglyceride levels in the liver. A 2022 meta-analysis of 35 studies found that omega-3 supplementation significantly reduced liver fat in people with NAFLD, with the most consistent results coming from doses of 1-2 grams of EPA plus DHA daily. The key here is to choose wild-caught fatty fish over farm-raised, as some farmed fish have higher levels of environmental toxins like PCBs, which can burden the liver instead of supporting it. For people who don’t eat fish—whether for dietary restrictions, taste preferences, or sustainability—we work with plant-based omega-3 sources like algal oil extracts that provide DHA and EPA without the risk of added toxins. I always remind customers that omega-3 supplements work best when paired with a whole-food diet, not as a replacement for healthy foods.

Nuts, especially walnuts and almonds, are a small but powerful addition to a liver-friendly diet. Walnuts are high in omega-3s, alpha-linolenic acid (ALA), and also contain arginine, an amino acid that helps the liver process ammonia, a waste product that builds up and causes damage if not eliminated. A 2018 study in Nutrition, Metabolism & Cardiovascular Diseases found that eating 1 ounce of walnuts daily for 8 weeks improved liver enzyme levels in people with NAFLD, and also reduced insulin resistance, a key driver of liver fat buildup. Almonds, on the other hand, are rich in vitamin E, an antioxidant that protects liver cells from oxidative stress. A 2017 randomized trial found that vitamin E supplementation reduced liver fat by 9% in adults with NAFLD, making it one of the only non-medication treatments with consistent results for this condition. The caveat with nuts is portion control—they’re calorie-dense, so sticking to 1-2 ounces a day prevents unwanted weight gain, which is a major risk factor for liver disease. We source quality, non-roasted, unsalted nuts for our clients, since roasting can damage the healthy fats and adding excess salt strains the liver.

Now, it’s not just about what you eat—it’s about what you limit, and I’ve learned over the years as a supplier that many people overlook the role of added sugars and refined carbohydrates in liver health. Fructose, especially from high-fructose corn syrup found in soda, candy, and processed snacks, is metabolized almost exclusively in the liver, and excess intake leads to fat buildup in the liver, which is the foundation of NAFLD. A 2015 study in the Journal of Hepatology linked drinking just one sugary soda a day to a 55% higher risk of developing NAFLD over 5 years. Refined carbs like white bread and pastries also spike blood sugar, which contributes to insulin resistance and liver fat. As someone who’s seen firsthand how small swaps can make a big difference, I tell customers to replace sugary drinks with herbal tea or sparkling water with lemon, and swap refined grains for whole grains like oats, quinoa, and brown rice, which have fiber that slows sugar absorption and supports gut health—another key player in liver function, since 70% of immune cells are in the gut, and a healthy gut-liver axis prevents toxin buildup.

While whole foods should always be the foundation, the Nutrition and Health Materials side of our work has taught me that targeted, science-backed materials can fill gaps for people who struggle to get enough of these nutrients from diet alone. For example, milk thistle is one of the most well-researched liver support materials, with silymarin as its active compound. A 2020 Cochrane Review found that silymarin supplementation improved liver function in people with alcoholic liver disease and NAFLD, reducing liver enzyme levels and slowing disease progression. It’s important to note that milk thistle works best when taken at a dose of 140-420 mg of silymarin daily, and it’s not a replacement for diet changes or medical care—just a supportive add-on. Another material we work with is curcumin, the active compound in turmeric, which has powerful anti-inflammatory and antioxidant properties. A 2021 study in Phytomedicine found that curcumin supplementation reduced liver fat and inflammation in people with NAFLD, with minimal side effects.

Over the years, I’ve also learned that consistency beats perfection. I had a customer a few years back who would go on a strict liver diet for two weeks, then fall back into old habits, and her liver enzymes never improved. Once she started making small, sustainable swaps—adding a handful of berries to her breakfast, swapping one sugary soda a day for water with lemon, and taking our standardized broccoli sprout extract on days when she ate out or traveled—her liver function markers improved in three months. That’s the thing about liver health: it’s not about drastic changes, it’s about building habits that support the liver every day, not just when you feel tired or notice a small issue.

If you’re looking to incorporate these nutrients and materials into your routine, whether for personal use or to source for your business, we work with a range of high-quality, third-party tested nutrition and health materials that align with the science we’ve covered today. We prioritize purity and potency, so all our extracts are tested for contaminants and standardized to ensure you get the active compounds you need without unnecessary fillers. Whether you’re formulating supplements for your brand, looking for bulk materials for personal use, or just have questions about how to support your liver health through food and targeted supplements, we’re here to help. To discuss your specific needs or learn more about our liver health-focused materials, please reach out to us to set up a consultation.

Nutrition and Health Materials References

  1. Journal of Nutrition, 2021, "Leafy Green Vegetable Intake Is Associated with Lower Liver Enzyme Levels in US Adults"
  2. Clinical Nutrition, 2019, "Blueberry Supplementation Improves Hepatic Steatosis and Inflammation in Adults with Non-Alcoholic Fatty Liver Disease"
  3. American Journal of Clinical Nutrition, 2020, "Cruciferous Vegetable Intake and Risk of Non-Alcoholic Fatty Liver Disease: A Prospective Cohort Study"
  4. American Journal of Clinical Nutrition, 2022, "Omega-3 Fatty Acids for the Treatment of Non-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis"
  5. Nutrition, Metabolism & Cardiovascular Diseases, 2018, "Walnut Consumption Improves Insulin Sensitivity and Liver Enzymes in Adults with Non-Alcoholic Fatty Liver Disease"
  6. Journal of Hepatology, 2015, "Sugar-Sweetened Beverage Intake and Risk of Non-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis"
  7. Cochrane Database of Systematic Reviews, 2020, "Silymarin for Alcoholic and Non-Alcoholic Liver Disease"
  8. Phytomedicine, 2021, "Curcumin Supplementation for Non-Alcoholic Fatty Liver Disease: A Randomized, Double-Blind, Placebo-Controlled Trial"

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