By now, most of us know that alcohol consumption can lead to liver damage. As the liver metabolizes alcohol, cell-damaging free radicals form that, over time, impair liver function. While conservative alcohol consumption (especially of red wine due to its polyphenol content) has been shown to decrease certain cancer risks, help prevent diabetes risk, and some aspects of heart disease, consumption should consist of no more than 1 drink a day for a woman, and no more than 2 drinks a day for a man. (Source) (But if you’re not a drinker, don’t start now for the potential health benefits; the research is somewhat controversial.)
If you ended up drinking too much last night, or just want to protect your liver for good measure, there’s good news: there are a number of foods that can help. You just need to go from bender to blender…
Foods that Protect Your Liver
Wheatgrass Juice
Wheatgrass juice is a potent and widely available food for liver protection. A recent study at Pondicherry University in India found that rats given alcohol or alcohol plus polyunsaturated fats had depleted liver enzymes and antioxidants. They gave the rats wheatgrass extract and found the antioxidants were restored to their original levels before the alcohol consumption. (Source)
Turmeric
Add powder to foods, juice it raw, take it in pill form or drink it as a tea, however you do it, a shot of turmeric before drinking protects your liver from some of the damaging effects of alcohol. (Source)
Tempeh
A popular food amongst some vegans and vegetarians, tempeh is a fermented soybean food. The fermentation process has been found to create antioxidants that protect the liver. (Source)
Fenugreek
Fenugreeek is a seed used as a spice in Indian and Middle Eastern cuisine. Fenugreek seed extract has been found in animal studies to reverse some of the effects of alcohol-induced liver damage. (Source)(Source)
Black Garlic
Black garlic is garlic that has been heated and gone through an aging process. It has a sweet smoky garlic flavor and can be added to many types of dishes. Black garlic has been found to help the liver produce antioxidant-promoting enzymes. (Source)
Cocoa
Chocolate lovers rejoice! The flavanols contained in cocoa have been found to help prevent the early stages of alcohol-induced liver damage. For maximum benefit, choose chocolate with the least amount of added sugar or fat. 80% or more dark chocolate, cocoa powder (without added sugar), or raw cacao beans/nibs would be the best source. (Source)
Green Tea
EGCG, a potent antioxidant found in green tea, has been found to reduce the damage that alcohol causes in the liver and help prevent the early stages of liver disease. (Source) (Source)
Sea Buckthorn
Vitamin-rich sea buckthorn oil has been found to “reduce the toxic effects and degenerative changes in the liver and thus provides protection against the thermally oxidized lipids induced oxidative stress” in animal studies. “Sea buckthorn oil supplementation significantly lowered the serum LDL-cholesterols, triglycerides and increased serum glucose and body weight of the animals.” (Source)