11 foods good for people with elevated liver enzymes

According to Dr. Nguyen Anh Duy Tung from the Nutrihome Nutrition Clinic System, diet plays a crucial role in managing elevated liver enzyme levels. He emphasizes that reducing carbohydrate and saturated fat intake has been particularly effective for many patients. Here's a breakdown of foods recommended for those with high liver enzymes:

1. Garlic:
Garlic is rich in allicin, a potent antioxidant that helps lower liver enzymes (AST, ALT) and blood lipid levels (triglycerides, cholesterol). Its benefits extend to anti-inflammatory and antioxidant protection, and it aids in preventing and treating hyperlipidemia and fatty liver disease.

2. Olive Oil:
This oil is a good source of monounsaturated fat, particularly oleic acid, which helps reduce blood fat levels (triglycerides and cholesterol), thereby supporting a decrease in liver enzymes. Olive oil also contains antioxidants like vitamin E and polyphenols, protecting the liver from free radical damage and oxidative stress.

3. Omega-3 Rich Foods:
Omega-3 fatty acids are vital for liver health, primarily by preventing fat accumulation. Including them in the diet can help lower GGT enzyme levels. Good sources include avocados, salmon, herring, tuna, mackerel, vegetable oils, margarine, legumes, and various seeds.

4. Berries:
"Superfoods" like strawberries, blueberries, raspberries, and cranberries are highly recommended due to their high fiber content, which helps reduce fat absorption and aids in enzyme level control. Their rich antioxidant profile (vitamin C, flavonoids, anthocyanins) also protects the liver from oxidative stress and supports its recovery.

5. Walnuts:
Fatty liver disease is a common cause of elevated liver enzymes. Walnuts contain omega-6 and omega-3 fatty acids, along with polyphenol antioxidants, which are effective in treating fatty liver disease and subsequently lowering liver enzyme levels.

6. Avocados:
Despite being high in fat, avocados primarily contain monounsaturated fats that help reduce cholesterol levels and prevent inflammation-related liver damage caused by cholesterol. They also provide powerful compounds like vitamins E and C and polyphenols that aid liver tissue recovery and help normalize enzyme levels.

7. Green Tea:
Green tea's ability to lower liver enzymes is attributed to its high antioxidant content, especially polyphenols and catechins. These compounds help reduce oxidative stress in the liver, regulate blood pressure, and lower blood sugar, which collectively helps prevent fatty liver, diabetes, and liver damage.

8. Coffee:
Coffee consumption can help reduce liver enzyme levels, including AST, ALT, ALP, and GGT. However, it's crucial to drink it without refined sugar, opting for calorie-free sweeteners instead to avoid adding stress to the liver.

9. Leafy Greens:
Dark leafy greens are rich in folate (vitamin B9). A deficiency in folate can lead to increased ALT and GGT enzyme levels, indicating liver damage. Besides dark green vegetables, other folate-rich foods include various nuts, legumes, fruits, eggs, milk, and dairy products.

10. Cruciferous Vegetables:
These vegetables contain antioxidants and glucosinolates. Upon digestion, these compounds enhance the liver's production of detoxifying enzymes like glutathione S-transferase (GST), which assists in repairing damaged liver tissue and improving elevated liver enzyme levels.

11. Seeds and Nuts:
Many seeds contain ellagic acid, a polyphenol that helps prevent oxidative damage to the liver and supports the prevention of fatty liver and high enzyme levels. Seeds and nuts are also good sources of vitamin E, which can help reduce AST and ALT levels. Natural extracts such as Silybum marianum (milk thistle) and Wasabia japonica may also contribute to enhanced liver detoxification and healthier enzyme levels.