The liver is one of the most important organs in your body. It helps digest food, stores energy and removes harmful toxins. However, in today’s fast-paced lifestyle filled with junk food, alcohol and pollution, our liver health often suffers. Health experts say that some everyday foods, many regularly found in Indian kitchens can help support and protect liver health. In a conversation with Jagran English, Dr. Sharad Malhotra, Senior Consultant & Director, Gastroenterology, Hepatology & Therapeutic Endoscopy, Aakash Healthcare listed some best food items that can help protect your liver.

“Your liver is a silent worker. It won’t complain easily, but when it does, the damage may already be serious. Eating clean, natural, and antioxidant-rich foods is the best way to protect your liver over time,” says the doctor.

Liver-Friendly Foods

Turmeric (Haldi)- This powerful anti-inflammatory spice contains curcumin which helps reduce liver inflammation and supports detoxification.

Amla (Indian Gooseberry)- This fruit is rich in vitamin C and antioxidants, helping flush out toxins and improve liver function.

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Garlic- Adding a clove or two to your food can activate liver enzymes that help eliminate toxins from the body.

Green leafy vegetables- Palak (spinach), methi (fenugreek leaves), and other green leafy vegetables are high in chlorophyll which helps detoxify the liver naturally.

Beetroot- This vegetable helps increase bile flow and removes waste products from the liver.

Papaya- It is good for digestion and helps reduce liver inflammation, especially in cases of fatty liver.

Coffee (in moderation)- Studies show that coffee can protect against liver diseases like cirrhosis and fatty liver, but only if consumed in moderation and without too much sugar.

Lemon water- A simple glass of nimbu paani in the morning may help boost digestion and stimulate the liver to produce bile.

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Whole grains- Dalia (broken wheat), oats and brown rice support liver health as they help manage fat buildup in the liver.

Water- Most doctors agree that staying hydrated helps your liver flush out toxins more effectively.

Dr. Sharad Malhotra adds, “Avoiding excess alcohol, fried foods, and sugary drinks is just as important. Your liver can heal itself if you let it.”