Supporting your liver, the body’s primary detoxification organ, can be as simple as adding more colorful foods to your plate. A digestion and nutrition expert has named seven fruits and vegetables that are particularly effective at strengthening liver function.
The expert highlights apples and beetroot as two key foods. When paired with cinnamon, apples provide soluble pectin fiber and polyphenols that support insulin sensitivity and healthy lipid levels. Beetroot is a unique contributor, offering nitrates for blood flow and betaine, a compound that specifically helps the liver process and export fat.
Berries also feature prominently on the specialist’s list. Cranberries are praised for their prebiotic polyphenols that nourish the gut microbiome, which is essential for the gut-liver axis. Raspberries are cited for their combination of fiber and anthocyanins, which provide metabolic benefits by helping to regulate blood sugar and fat processing.
The list also includes fruits known for their anti-inflammatory and circulatory benefits. Pomegranates are rich in polyphenols that research suggests can calm inflammatory signals in the body that affect the liver. Watermelon, especially when paired with lime, is recommended for its citrulline content, which supports nitric oxide production and healthy blood flow.
Finally, the expert suggests a treat that supports health: strawberries with dark chocolate (70% or higher). This combination is rich in flavanols and anthocyanins, which are linked to improved blood vessel functioning and better cardiometabolic health, easing the overall burden on your system.