How to improve poor liver health: What foods can nourish the liver?

When the liver is not functioning well, dietary adjustments can be beneficial. Foods that are generally suitable for supporting liver health include spinach, goji berries, black sesame seeds, broccoli, and purple cabbage. The details are as follows:

1. Spinach: Rich in vitamins C and E, various minerals, and abundant dietary fiber, spinach provides nutritional support to the liver, helps promote liver metabolism, and reduces damage caused by harmful substances. Additionally, the dietary fiber aids in regulating intestinal function, thereby indirectly reducing the burden on the liver.

2. Goji Berries: Containing nutrients such as polysaccharides and beta-carotene, goji berries can nourish the liver when consumed in moderation (e.g., steeped in water or added to porridge). They help maintain normal liver function and enhance the liver's self-repair capacity, making them a suitable choice for daily dietary therapy in individuals with poor liver health.

3. Black Sesame Seeds: High in unsaturated fatty acids, vitamin E, and various trace elements, black sesame seeds provide energy for liver metabolism and help improve the nutritional condition of liver cells. Moreover, unsaturated fatty acids help regulate blood lipid levels and reduce the risk of fat accumulation in the liver, thus benefiting overall liver health.

4. Broccoli: Packed with vitamins C and K, as well as glucosinolates (which transform into beneficial compounds during cooking), broccoli helps the liver eliminate excess free radicals, reducing oxidative damage. Its nutrients also promote liver detoxification functions and support overall liver health.

5. Purple Cabbage: Rich in anthocyanins, vitamin C, and dietary fiber, purple cabbage offers strong antioxidant protection that helps shield liver cells from damage. The dietary fiber promotes intestinal motility and assists in eliminating metabolic waste, thereby reducing the metabolic load on the liver—making it a suitable food for those with liver concerns.

Individuals with poor liver function should maintain a light diet, avoid excessive consumption of greasy and spicy foods, and limit alcohol intake in daily life.