NEW YORK, Aug 24: The liver is one of the body’s hardest-working organs, quietly performing countless tasks every single day. Among its most important jobs is filtering out toxins, breaking down nutrients, and producing bile to aid digestion. Because it plays such a central role in maintaining health, keeping your liver in top shape is essential.

Fortunately, the right foods can help. “The liver has many critical functions, including removing harmful substances from the body in the form of bile,” says Leah Kaufman, MS, RD, a registered dietitian at NYU Langone Health. “That’s why supporting liver health should be a priority.”

Kaufman stresses that lifestyle choices matter, too. Limiting alcohol, cutting back on processed foods, and avoiding excess sugar are all important. Regular exercise also helps. But what you eat daily can make a huge difference. Below, Kaufman and research highlight 11 foods that help the liver stay clean and efficient.

1. Blueberries

These small fruits are packed with antioxidants that shield the liver from free-radical damage. Research also shows they have anti-inflammatory benefits and may even slow the growth of liver cancer cells. A handful of blueberries daily can go a long way in supporting detox and repair.

2. Leafy greens

Kale, spinach, arugula, and cabbage aren’t just nutrient-dense—they’re loaded with chlorophyll, which naturally helps the body clear toxins. These vegetables enhance bile production and ease the liver’s workload.

3. Cruciferous vegetables

Broccoli, cauliflower, and Brussels sprouts belong to this powerhouse group. Studies, including research on mice, have shown that broccoli in particular can reduce the risk of fatty liver disease. These veggies help protect liver cells and improve overall liver function.

4. Tomatoes

Tomatoes are rich in antioxidants like lycopene, which fight free radicals and aid the liver in cleansing impurities from the body. They’ve also been linked to a reduced risk of fatty liver disease, cirrhosis, and liver cancer.

5. Beets

Whether roasted or juiced, beets are full of antioxidants. Studies indicate that beet juice can protect the liver from oxidative stress, help reduce fat buildup, and improve overall function. They’re a natural detoxifier that’s both delicious and versatile.

6. Flaxseeds

These tiny seeds are nutritional powerhouses. High in omega-3 fatty acids, flaxseeds help reduce liver fat and support heart and digestive health. Their anti-inflammatory properties make them a smart addition to smoothies, salads, or baked goods.

7. Salmon and other fatty fish

Salmon, sardines, mackerel, herring, and tuna are rich in omega-3s, which fight inflammation and help lower fat stored in the liver. Kaufman especially recommends salmon, which not only supports liver health but also benefits brain and gut function.

8. Coffee

Your morning cup of coffee does more than wake you up—it can actually protect your liver. Multiple studies show that coffee lowers the risk of fatty liver disease and, in people with chronic conditions, may even slow permanent liver damage. Two cups a day are linked to significant protective effects.

9. Olive oil

Olive oil is widely known for its heart and gut health benefits, but it’s also great for the liver. Research shows it reduces inflammation, lowers fat buildup, and can decrease elevated liver enzymes. A drizzle of extra virgin olive oil daily is a simple way to add liver support to your diet.

10. Garlic

Garlic brings more than flavor to your meals. Rich in sulfur compounds, vitamins, and minerals, it boosts immunity, reduces inflammation, and may lower blood pressure and cancer risk. For the liver specifically, garlic has been shown to reduce fat deposits and protect against disease.

11. Citrus fruits

Oranges, lemons, and grapefruits are rich in vitamin C and antioxidants that flush out toxins. Drinking citrus juice regularly, or adding lemon to water, has been shown to lower the risk of fatty liver disease and support natural detox processes.

12. Nuts

Walnuts, almonds, and hazelnuts are nutrient-dense snacks loaded with healthy fats, vitamin E, and antioxidants. They support weight management, reduce inflammation, and promote heart health. Preliminary research suggests nuts may also lower the risk of nonalcoholic fatty liver disease, though more studies are needed.

Your liver works tirelessly to keep your body balanced and free of toxins, but it needs the right support to function at its best. Filling your diet with antioxidant-rich fruits, vegetables, healthy fats, and plant-based proteins can give it the boost it needs. Combined with exercise and mindful lifestyle choices, these foods help keep your body’s detox engine strong and healthy.