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What are the foods that protect the liver?

Dec 01, 2025 Source: Cainiu Health
Dr. Gao Jun
Introduction
In general, eating foods such as goji berries, spinach, blueberries, oats, and sea bass may help support liver health. If you have a need for liver protection, it is advisable to adjust your diet under the guidance of a healthcare professional. In daily life, in addition to dietary adjustments, engaging in moderate physical exercise—such as jogging or tai chi—can also promote liver metabolism.

Generally, consuming foods such as goji berries, spinach, blueberries, oats, and sea bass may help support liver health. If you have specific needs for liver protection, it is advisable to adjust your diet under the guidance of a healthcare professional. Here's a detailed analysis:

1. Goji berries: Goji berries are neutral in nature and sweet in taste, known for their ability to nourish the liver and kidneys, enrich essence, and improve vision. Rich in polysaccharides and beta-carotene, they help reduce liver damage and promote hepatocyte repair, making them suitable for moderate daily consumption.

2. Spinach: Spinach is cool in nature and sweet in taste, with functions of clearing the liver, improving eyesight, nourishing blood, and relieving dryness. High in vitamin C, folic acid, and various minerals, it supports liver metabolism and aids in toxin elimination, benefiting overall liver health.

3. Blueberries: Blueberries are neutral in nature and sweet-sour in taste, offering liver-protective and antioxidant effects. Packed with anthocyanins and flavonoids, they reduce free radical damage to liver cells and enhance the liver’s detoxification capacity, making them an excellent food for liver protection.

4. Oats: Oats are neutral in nature and sweet in taste, helping strengthen the spleen, boost energy, and support liver health. Rich in dietary fiber and beta-glucan, they help lower blood lipids, reduce fat accumulation in the liver, prevent fatty liver disease, and promote healthy liver function.

5. Sea bass: Sea bass is neutral in nature and sweet in taste, known for nourishing the liver and kidneys, strengthening the spleen, and benefiting the stomach. It contains high-quality protein and various trace elements that provide essential nutrients for liver cell regeneration and enhance liver function, making it ideal for liver protection.

Besides dietary adjustments, incorporating moderate physical activities such as jogging or tai chi into daily life can also promote liver metabolism. Additionally, maintaining regular sleep patterns and avoiding late nights and excessive alcohol consumption are beneficial for preserving liver health.

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