Reducing alcohol intake is important for liver health, but the food choices we make can have a big impact, too.

The liver is one of the body's most vital organs, playing a crucial role in digestion, detoxification, immune support, blood sugar regulation, and hundreds of other essential functions. Given its importance, it's essential to take care of this hardworking organ. One way to support liver health is through a diet rich in plant-based, whole foods -- such as leafy greens, citrus fruits, and beets. Read on to learn more about how these foods can help keep your liver functioning at its best.

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Research suggests that lifestyle habits can have a big impact on liver health. Physical activity, for example, is essential for liver health. This is because regular exercise helps maintain a healthy weight, reduces fat buildup in the liver, and improves blood circulation. Chronic stress, sleep deprivation, and smoking are also lifestyle behaviors that can cause damage to the liver.

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But of course, reducing alcohol intake is also important -- excessive consumption is one of the main causes of liver damage. This is because the liver deals with around 90 percent of the alcohol we consume. Over time, this can take a toll. According to Addiction Center, which specializes in treatment for addiction, chronic alcohol abuse can lead to an increased risk of cirrhosis (which is scarring of the liver), as well as liver failure and liver cancer.

"As many as 20 percent of heavy drinkers develop fatty liver disease, although fatty liver disease is typically reversible with abstinence," Addiction Center explains. "Alcoholic hepatitis, inflammation that causes liver degeneration, can further develop into cirrhosis and may even be fatal. However, this is also reversible with abstinence."

Alcohol isn't the only thing that can impact liver health. Research suggests that food can also have a big influence.

"The main function of the liver is to help filter toxins and waste products out of the body. It plays an essential role not just in processing things like alcohol, but also in everything else we eat," Jordan Anthony, MS, RDN of the nutrition platform Ahara, told VegNews.

In 2023, one study published in the journal Clinical Gastroenterology and Hepatology suggested that fast food may increase the risk of fatty liver disease. It concluded that individuals with obesity or diabetes who consumed 20 percent or more of their daily calories from fast food had elevated levels of fat in their liver cells.

Ani Kardashian, MD, a hepatologist with Keck Medicine and lead author of the study, said at the time: "Healthy livers contain a small amount of fat, usually less than five percent, and even a moderate increase in fat can lead to nonalcoholic fatty liver disease."

Non-alcoholic fatty liver disease, also known as steatotic liver disease, happens when there is a buildup of excess fat in the liver's cells. It can be caused by many factors, including genetics, medications, and health conditions, but diet and lifestyle behaviors can also increase the risk. It is currently on the rise. In fact, according to one 2024 study published in the Nature Communications Medicine journal, it now impacts more than 40 percent of Americans.

But the good news is that, despite all of this, the liver is actually pretty resilient. In fact, it has a unique ability to regenerate and recover from damage under the right conditions. However, it's important to note that the liver is not invincible. Severe damage, like cirrhosis, is not always reversible.

That said, eating a balanced diet full of nutrient-dense foods may make a big difference in liver health for many.

This is because nutrients like fiber, vitamins, and antioxidants support liver function in different ways. Fiber, for example, helps the liver to detoxify the body by binding to toxins and waste during digestion, while vitamin C helps to prevent fat from building up in liver cells. Vitamin C is also an antioxidant, which means it helps to reduce oxidative stress throughout the body, including in the liver, which is particularly vulnerable to this type of damage.

"Because our livers ultimately help process everything that goes into our bodies, few things are more important than diet in maintaining a healthy liver," says Anthony.

"Luckily, there are a variety of foods and drinks that are proven to help improve liver health. This includes coffee, green tea, nuts and seeds, fresh fruits, and green vegetables. Hydration is also important here since it will help to reduce the concentration of toxins in your blood and put less strain on your liver as it metabolizes them."

Most liver-supporting nutrients are found in plant-based foods. According to one study published in the Journal of Gastrointestinal and Liver Diseases, when 26 people followed a plant-based diet for six months, their liver enzymes, which are the proteins that help the liver perform vital functions, returned to normal levels.

"These findings support plant-based dietary approaches for liver disease treatment and the prevention of associated chronic conditions including hepatitis, fibrosis, cirrhosis, or hepatocellular carcinoma," noted Physicians Committee for Responsible Medicine at the time.

Ready to learn more? Keep reading to discover seven nutrient-dense foods (and recipes!) that can help improve your liver health.

Leafy greens like spinach, kale, and arugula are rich in antioxidants, which help to protect liver cells from oxidative stress. They also contain fiber, vitamin K (which supports liver function and blood clotting), and chlorophyll. The latter is a plant compound that aids in detoxification.

Try it in a recipe: Warm Kale Salad With Roasted Sweet Potatoes

Eat the Rainbow

Beets are rich in antioxidants, particularly betalains, which have anti-inflammatory and detoxifying properties. The bright red root vegetable is also high in fiber and nutrients like folate, manganese, and potassium, all of which play important roles in supporting liver health.

Try it in a recipe: Vegan Sushi Sandwich With Crispy Tofu and Pickled Beets

Julie Morris

Avocados are often considered a "superfood" thanks to the wealth of health benefits associated with their consumption. One of these benefits is their impact on the liver. Because they are packed with healthy monounsaturated fats, fiber, vitamins (such as vitamin E and C), and antioxidants, they can help to support liver function and protect its cells from damage.

Try it in a recipe: Vegan Avocado Nori Crostini

Francesca Bonadonna

Citrus fruits, like lemons, oranges, and grapefruits, for example, are high in vitamin C and antioxidants, which help neutralize free radicals in the liver. On top of this, they also promote liver enzyme production, which assists in the detoxification process.

Try it in a recipe: Vegan Buttery Lemon Pasta With Cashew Cream

Micah Siva

Cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts, have many liver benefits. For one, they are a source of sulfur-containing compounds. Research suggests that when digested, they may break into compounds with detoxifying properties. These foods also contain anti-inflammatory compounds and antioxidants, which, again, help to protect the liver from oxidative damage.

Try it in a recipe: Za'atar-Seared Broccoli Steaks With Toasted Hazelnuts