3. Vitamin C
Vitamin C is an antioxidant that can protect against potential oxidative damage from free radicals, toxic chemicals, and pollutants. It also helps provide support with wound healing, immune function, seasonal sinus and lung issues, and fat metabolism in the liver. Good food sources of vitamin C include all citrus fruits, strawberries, cantaloupe, tomatoes, Brussels sprouts, broccoli, peppers, cabbage, and white potatoes. Vitamin C is also widely available as a supplement in pill, powder and liquid form. Quality of vitamin C matters. Extracts of vitamin C from whole foods which also contain flavonoids and other beneficial compounds are likely better absorbed than synthetic vitamin C (just ascorbic acid) for overall health. The Recommended Dietary Allowance (RDA) is 75mg for women and 90mg for men.
4. Vitamin D
Vitamin D is an essential nutrient that is well known for its roles in maintaining healthy bones, calcium homeostasis, and mineral metabolism. One way in which adequate vitamin D may support liver health is through the vitamin’s impact on insulin regulation in those with blood sugar levels already in normal range. Healthy insulin and blood sugar regulation is essential for maintaining liver health.
So few foods contain enough Vitamin D to meet the daily requirement 15-20 mcg (600 – 800 IU), so getting enough vitamin D through supplementation can be helpful. Natural sunlight is also an excellent source of vitamin D, though this may prove difficult for those who spend quite a bit of time indoors. Supplementation with Vitamin D and Vegan vitamin D supplements may help.