5 fruits that hydrate the liver and the right way to consume them

A healthy liver is a sign of a healthy body. From filtering the blood to converting excess glucose into glycogen, it plays many roles. Hence, it is important to take extra care of the liver, and the best way to do so is by feeding it with nutrient-rich foods. Dr. Joseph Salhab, a gastroenterologist and advocate for healthy diets that benefit the digestive system, liver, and pancreas, recently talked about five fruits that can naturally hydrate and support the liver. In a video on Instagram, he explained that these fruits contain compounds that help relax blood vessels, improving blood flow to the liver. This, in turn, enhances the delivery of oxygen and nutrients to the liver, supporting its metabolic processes. Also, a study published by the National Library of Medicine suggests that higher fruit consumption may be linked to a reduced risk of non-alcoholic fatty liver disease (NAFLD) in some populations. Take a look at the five fruits suggested by Dr. Joseph and how they work their magic in keeping the liver healthy and the right way to consume them.

According to Dr. Joseph, it contains potent antioxidants like punicalagin and ellagic acid, which may help reduce inflammation in the liver, protecting liver cells from damage. It is also said that pomegranate helps enhance liver detoxification enzymes, promoting the breakdown and removal of toxins. As per the study, long-term pomegranate intake may be effective in ameliorating liver enzymes in adults with obesity and metabolic disorders who are more likely to have elevated baseline liver enzymes due to some degree of liver injury or tissue damage.
How to consume: Mix 1 pomegranate to a bowl of yogurt for probiotics and add some soaked chia seeds for added fiber.

As per Dr Joseph, they (berries) contain proanthocyanidins which relax blood vessels and promote efficient blood flow. As per the National Library of Medicine, berry extracts seem to have promising potential in the design of enriched foodstuffs or nutraceuticals for the treatment of NAFLD. It is also said that berries can help lower liver inflammation markers and protect against liver damage. They may also help regulate lipid metabolism, potentially lowering fat accumulation in the liver. Regular berry consumption may lower blood pressure, reduce LDL cholesterol, and improve arterial function, lowering your risk of heart disease. Loaded with dietary fiber, berries support a healthy gut, promote regular bowel movements, and feed good gut bacteria.
How to consume: Mix the berries into a bowl of yogurt and top it with some flax seeds for added fiber. Enjoy!

They aid in blood circulation for both the heart and liver. A study by the National Library of Medicine suggests the potential of dietary grapes to modulate hepatic gene expression, prevent oxidative damage, induce fatty acid metabolism, ameliorate NAFLD, and increase longevity when co-administered with a high-fat diet. They are packed with polyphenols, resveratrol, and flavonoids, which help reduce oxidative stress and protect liver cells. Also, it is said that grape extracts may help lower liver inflammation, potentially reducing the risk of liver disease. Regular consumption of grapes also improves insulin sensitivity that helps regulate blood sugar and reduce liver fat buildup.
How to consume: Make a fruit bowl of different types of grapes and top it with some flax seeds and enjoy as a midday snack. One can also extract juice or grapes and consume or they can be cooked to make jam that pairs well with toast.

As per Dr. Joseph, it boosts nitric oxide production that aids liver health. Watermelon is about 92% water, which helps keep the body and liver hydrated, supporting liver detoxification. It also contains lycopene, a powerful antioxidant that helps reduce liver inflammation and oxidative stress. It also contains lycopene, a powerful antioxidant linked to reduced blood pressure and lower cholesterol, supporting overall heart function. The high water and potassium content help flush out toxins from the body and support kidney health.

How to consume: Blend watermelon into juice along with flax seeds for added fiber. Drink it fresh.

According to his post, it is rich in nitrates that are good for blood vessel health. The nitrates in beetroot improve blood flow and oxygen supply to the liver, enhancing its function. Also, beetroot is high in betalains and other antioxidants that protect liver cells from damage caused by free radicals and oxidative stress. As per experts, they are rich in betaine, a natural substance that keeps the liver healthy.
How to consume: Make raita with grated beetroot and yogurt, and sprinkle crunchy flax seeds on top. You can also blend a smoothie and add soaked chia seeds over it.

All Images Courtesy: istock

Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.