The 5 drinkable allies that science links to a stronger liver

 The liver filters what we drink and metabolizes what we eat, yet it rarely sends early warning signals. 

Alcohol and sugary drinks make its job harder. The question is, what can we consume daily to look after it? Here are five options that, while not cures in themselves, have been linked in some studies to a healthier liver profile.

• Coffee

A good cup of coffee in the morning might do more for our liver than we think. Unsweetened coffee has been the most extensively studied; researchers at Cedars-Sinai Medical Center in Los Angeles (USA) tracked over 350,000 adults and found that consuming more than five cups a day was associated with a 32% lower risk of cirrhosis and a 47% lower risk of hepatocellular carcinoma.

• Green tea

A mid-afternoon cup of green tea can be more than just a relaxing habit if our liver is under strain. Researchers at Shiraz University of Medical Sciences (Iran) concluded that regular consumption lowers two enzymes doctors use to detect liver inflammation or damage: aspartate aminotransferase (AST) and alanine aminotransferase (ALT). This effect was observed in people who already had fatty liver disease, according to a 2020 review.

• Beetroot juice

This drink offers benefits that extend beyond athletic performance. In a 12-week randomized trial involving 180 patients with non-alcoholic fatty liver disease, scientists at Sulaimani Polytechnic University (Iraq) observed that the group combining a Mediterranean diet with beetroot juice had less fat accumulation in the liver. Blood test results also improved: ALT levels dropped (indicating reduced liver irritation), "bad" cholesterol (LDL) and triglycerides decreased, and "good" cholesterol (HDL) increased.

• Chia water

Water with chia seeds may not stand out for its flavor, but it does offer significant relief for the liver. In a small trial, a team from the Ignacio Chávez National Institute of Cardiology (Mexico) observed that consuming 25 g of ground seeds daily for eight weeks improved fatty liver in 52% of patients and reduced blood fat levels.

• Lemon water

A glass of lemon water is no substitute for medical treatment, but it is the simplest option to incorporate into a daily routine. It provides vitamin C: in a 2021 trial involving 84 people with fatty liver, researchers at Xi'an Jiaotong University (China) found that a daily intake of 1,000 mg reduced AST and ALT levels and improved insulin resistance.