Healthy Food for the Liver


What diet do we need in order to keep our liver healthy during all life?


4 conditions for liver health

1. Diet for liver should eliminate those products which components stress the liver.

2. Diet for liver should include products that facilitate liver functioning due to the components with therapeutic and cleaning effects.

3. Diet for liver should contain the required number of proteins, fats, carbohydrates, minerals and vitamins. In this case, the liver will stay healthy for many years. The excess amount of the above components of healthy nutrition transform food into unhealthy.

4. Diet for liver should include the products that will protect the liver from the impact of harmful substances, which are in contact with the liver during the process of its work.


First of all, you should pay attention to well-assimilated proteins. The better your body digests the protein, the less toxic substances enter the liver. Proteins from eggs and dairy products are 100% digestible. Chicken protein is assimilated in a slightly worse way. Therefore, eat dishes that contain eggs, cheese and poultry every day. For weight control, try to eat non-fat dairy products and meat. Food that contains other types of meat is harder to digest. Therefore, toxic products of half-disintegration influence the liver forcing it to work harder. The way of product preparation is also important. If you fry products at high temperatures, it forms carcinogens that enter the body and might poison it.


Since the liver uses fat for processing it into carbohydrates, we need to establish control over eating fat. Excess of fat makes the liver work harder. In addition, the health of the liver depends greatly on the quality of fat. Do not consume refractory and trans-fat. Toxins are formed in the bowels during the gastrointestinal digestion. In order to facilitate the work of the liver on cleaning the body from toxins our body needs fat of unsaturated fatty acids contained in vegetable oils Omega-3 and Omega-6.

However, you should avoid getting involved in higher intake of vegetable fats. There is a standard of fat consumption, which counts up to 80-100g. Vegetable fats should amount to 30% of total fat intake.

Your diet should include cold-pressed vegetable oils:

  1. Linseed oil
  2. Pumpkin oil
  3. Cedar oil
  4. Hemp oil
  5. Soybean oil
  6. Holy thistle oil
  7. Olive oil

Cold-pressed vegetable oils improve functioning of the liver by normalizing lipid metabolism.

All mention above oils are good however Linseed oil is the best one considering the content of essential fatty acids Omega-3, Omega 6 and vitamins.

Holy thistle oil is unique oil for the liver. Cold-pressed oil contains substance that is present only in this product called silibinin. This component regenerates liver cells.

You can include sunflower, mustard or corn oil in your diet. They contain a lower level of the Omega-3.

Add these oils to the food without preliminary cooking.

Among animal fats, chicken and milk fat are replicable.

Include cream, sour cream and ice cream in your diet.


Include complex carbohydrates in the form of starch and fructose. Fructose is much sweeter than other types of carbohydrates. Include fruits in your diet in order to satisfy your taste and not overeat carbohydrates. They contain fructose. Try to eat fewer products containing refined carbohydrates.

Include products that contain starch in your diet. After cooking starch forms organic acids in bowels, which protect gut walls, strengthen immune properties and prevent inflammatory processes. Later, the load on liver refining decreases since the bowels (rectum) also removes toxins from the body. Include bran bread, jacket potatoes, and bananas in your diet. A large amount of starch is contained in cereals.

Moreover, they are a source of vitamins and minerals.

  • Oatmeal
  • Buckwheat
  • Millet
  • Brown rice

Trace elements

Trace elementsIf your diet is not balanced you should consider the consumption of trace elements. The liver stores them and then uses whenever it is needed. Lack of trace elements reduces the liver’s work on the detoxification of the body and causes liver disease.

The most necessary trace elements for the liver are selenium, zinc, iron, cobalt, copper, nickel, fluoride and chromium.

You may plan the diet for the healthy liver using the following products:

  • Eggs
  • Milk and dairy products
  • Chicken and beef liver
  • Sea fish and herring (have the lowest content of mercury)
  • Whole wheat bran bread
  • Legumes
  • Vegetables, especially cabbage and green pepper
  • Fruits, especially apples and bananas
  • Beer yeast
  • Black pepper
  • Savoury
  • Green tea
  • Rooibos
  • Paraguay tea


The liver creates a reserve of certain vitamins for activities and needs of the whole organism. These are iron, carotene, vitamin K, D and B vitamins.

Use the following products in your diet:

  • Orange and red fruits and vegetables, pears
  • Leafy vegetables
  • All kinds of sprouts
  • Fish liver
  • Rye bread
  • Hot pepper


In order to reduce the amount of toxic substances formed after food processing, it is necessary to include products that contain fat in your diet. Cellulose, when passing through the bowels, absorbs toxins and then comes out through the rectum.

Products rich in cellulose are:

  • All cereals, especially buckwheat and oatmeal
  • Legumes
  • Vegetables, especially dill, parsnip and radish
  • Fruits, especially fig and garden ash-berry

We have listed all the products that will help you to keep your liver healthy. Using such a wide range of products, you can create diverse and delicious dishes that you will definitely like. Therefore, you will be able to easily give up junk food and unhealthy habits.