Beyond snacks: Three best nuts to improve liver function

Almonds, walnuts, and pistachios are among the top nuts for supporting liver function, thanks to their nutrient-dense profiles, according to health experts.

A study published by the U.S. National Library of Medicine found that regular consumption of nuts may help lower liver enzyme levels, decrease the risk of non-alcoholic fatty liver disease (NAFLD), and potentially prevent the development of hepatitis.

Here are the three best nuts to include in your diet for a healthier liver:

1. Almonds

Almonds are rich in vitamin E, healthy fats, and antioxidants—all of which support optimal liver function. These nutrients aid in fat metabolism within the liver and help prevent fat accumulation, a major contributor to fatty liver disease. By promoting efficient fat processing, almonds can reduce the risk of liver-related conditions.

2. Walnuts

Walnuts are a powerful source of omega-3 fatty acids, known for their anti-inflammatory properties that benefit liver health. These healthy fats help lower liver inflammation and create a more balanced internal environment. In addition, walnuts are packed with antioxidants that protect liver cells from damage. When consumed in moderation, walnuts can play a key role in preserving liver function and reducing inflammation.

3. Pistachios

Pistachios contribute to liver health by improving lipid metabolism through the regulation of genes involved in fat processing in both the liver and adipose tissue. This makes them effective in helping prevent fatty liver disease. They are also high in antioxidants, which shield liver cells from oxidative damage and lipid peroxidation—processes linked to liver and kidney damage.

* While nuts provide impressive benefits for liver health, moderation is key. Excessive consumption can lead to weight gain, which may negatively impact liver function. It’s also important to choose unsweetened or low-sugar varieties to help avoid blood sugar spikes. Before making significant dietary changes—especially if you have diabetes or other health conditions—consult a healthcare professional or registered dietitian for personalized guidance.

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