8. Increase Exercise
Exercise helps everything. You get your blood flowing, toxins flushed, muscles strengthened, weight controlled, stress reduced, sleep improved…and the list goes on. Even moderate exercise (150 minutes a week of brisk walking) has a significant effect on reducing liver fat in people with fatty liver disease. (14) To heal and maintain liver health and for a natural liver detox boost, exercise regularly.
9. Supplement with Vitamin E
According to a 2012 study published by the National Institutes of Health:
“The prevalence of nonalcoholic fatty liver disease (NAFLD) is likely to increase over time due to the epidemics of obesity and diabetes. Presently, there is no definitive treatment for NAFLD. Based on available evidence, vitamin E (RRR-α-tocopherol) is only recommended in NASH adults without diabetes or cirrhosis and with aggressive histology…vitamin E therapy demonstrated a significant improvement in steatosis [cell fat retention], inflammation, ballooning, and resolution of steatohepatitis [fatty liver disease] in adult patients with aggressive NASH who do not have diabetes or cirrhosis.” (15)
Foods with significant vitamin E content include:
- Mustard greens
- Nuts: almonds, hazelnuts, pine nuts
- Palm oil
- Olives/olive oil
- Raw seeds: sunflower, pumpkin, sesame
- Butternut squash
- Sweet potato
- Swiss chard
- Turnip greens
10. Eat Bitter Greens
Green vegetables are supremely nutritious and are the best kind for liver health. They contain flavonoid antioxidants in their pigments that are potent healers. Bitter greens like arugula, dandelion, beet, endive, collard greens, and watercress modulate liver fatty acids. (16) The bitter flavor stimulates bile secretion to clean the liver and promote efficient digestion. Green tea also provides liver support.
Replacing less healthful foods with more greens will rejuvenate you and help you to drop a few pounds if you’re overweight.
Find other foods to support your liver here.
If you are having problems with your liver, avoid:
These nightshade plants can be mildly toxic to a compromised liver. (17)