7. Turmeric
Turmeric is a common yellow spice that exhibits antioxidant-like effects, which can help protect the liver from oxidative stress. Curcumin, the major polyphenol in turmeric, can help manage the impacts of fat accumulation in the liver. Turmeric’s active compounds, especially curcumin, have been shown to enhance the activity of enzymes involved in liver detoxification pathways. For example, curcumin has been shown to enhance estrogen metabolism and detoxification. By supporting the efficiency of the detox functions, turmeric aids in maintaining a healthy liver.
The bioavailability of curcumin alone is relatively low. You can enhance absorption by consuming turmeric with black pepper or in combination with a source of fat.
8. Choline
Choline is a vitamin-like compound that is involved in the metabolism of fats in the liver. It aids in the transport and metabolism of dietary fats and cholesterol, helping to manage the transportation of fats from the liver. Choline is a major component of phosphatidylcholine, a compound essential for cell structure and function including liver cells. Choline is also an ingredient needed for bile acid production which supports digestion and transportation of fats.
You can get adequate choline from choline-rich foods, including beef liver, eggs, beef, chicken, fish, soybeans, and potatoes.