By Incorporating low-calorie fruits into your diet can support liver health due to their high content of vitamins, antioxidants, and fiber.
Here are seven such fruits that are beneficial for liver health:
1. Apples
- Benefits: Apples are rich in pectin, a type of fiber that helps cleanse the digestive tract and supports liver function. They also contain antioxidants that reduce inflammation.
- Calories: About 95 calories per medium apple.
2. Grapefruit
- Benefits: Grapefruit contains naringenin and naringin, antioxidants that help protect the liver by reducing inflammation and preventing liver damage. It also promotes the liver’s ability to burn fat rather than store it.
- Calories: About 52 calories per half grapefruit.
3. Berries (Strawberries, Blueberries, Raspberries)
- Benefits: Berries are packed with antioxidants, particularly anthocyanins, which protect the liver from damage and improve its function. They also help reduce liver inflammation and fibrosis.
- Calories: About 49 calories per cup of strawberries, 57 calories per cup of blueberries, and 64 calories per cup of raspberries.
4. Lemons
- Benefits: Lemons are high in vitamin C and antioxidants, which help the liver produce more enzymes and aid in detoxification. Lemon water is often recommended for its liver-cleansing properties.
- Calories: About 17 calories per lemon.
5. Oranges
- Benefits: Oranges are another excellent source of vitamin C and antioxidants. They help detoxify the liver and reduce liver inflammation.
- Calories: About 62 calories per medium orange.
6. Avocados
- Benefits: Though higher in calories than other fruits listed, avocados are rich in healthy fats and antioxidants, particularly glutathione, which helps detoxify the liver and protect it from damage.
- Calories: About 234 calories per medium avocado.
7. Papaya
- Benefits: Papaya contains papain, an enzyme that aids digestion, along with antioxidants like vitamin C and E, which help reduce liver inflammation and promote healing.
- Calories: About 59 calories per cup of diced papaya.
Tips for Including These Fruits in Your Diet:
- Add slices of apple or berries to your morning oatmeal or yogurt.
- Start your day with a glass of water infused with lemon.
- Enjoy a grapefruit or orange as a mid-morning snack.
- Include avocado in your salads or as a spread on whole-grain toast.
- Make a refreshing papaya smoothie.
