You have to love your liver. It is the body’s second-biggest organ (behind the skin) and is busy behind the scenes to ensure your survival. You’re probably aware that its primary function is as a toxin eliminator, but it also helps process nutrients from meals, filters blood, metabolizes medicines, stores glycogen, creates chemicals that aid in blood clotting, makes bile, and regulates blood sugar levels. Yes, it’s a lot.
Your liver deserves your care, and a daily dose of the best fruits for optimum liver health is just what it needs. But you say you are not a heavy drinker? What’s the fuss about? Have you heard of NAFLD, which is short for nonalcoholic fatty liver disease? It is one of the most common causes of death in the world, affecting 25 percent of Americans. It is not related to drinking alcohol, but it is characterized by inflammation of the liver and can result in scarring of the liver which is known as cirrhosis.
NAFLD (non-alcoholic fatty liver disease) is a fat issue. The development of fat deposits in the liver is frequently connected with being obese or overweight, having high blood sugar and elevated triglycerides. NAFLD can be avoided by following all of those things that promote a healthier body as a whole—such as reducing weight, consuming less sugar, getting more exercise, and keeping your cholesterol levels in check.
One thing you could do right now to keep your liver healthy is consume foods that help fight liver inflammation. Blueberries, arguably the finest fruit for promoting excellent liver health, are one of the most anti-inflammatory fruits.
“Anthocyanins are a natural pigment that gives wild blueberries their distinctive blue tint,” states registered dietitian Lauren Manake. “Data suggests that anthocyanins may help reduce oxidative stress in the liver and inflammation there.”
Anthocyanins are present in the skins of purple, red, and blue fruits; cereal grains and vegetables. According to studies, their amount is linked to the color’s density. Blueberries, raspberries, currants, cranberries, blackberries, and strawberries are all excellent sources of the antioxidant—the richer and deeper the color, the better.
It’s important to aim for reasonable servings of blueberries. “Too much fruit can put a strain on your body and cause it to take in too many fructose molecules, which can be harmful to the liver,” says Manaker. However, modest portions are acceptable.
“Mixing wild blueberries into your yogurt parfait, smoothie, or simply eating them all on their own may be one of the most beneficial meals you can consume if you want to help your liver stay in good shape,” says Manaker.