Maintaining optimal liver health is crucial, and dietary choices play a significant role in supporting liver function and potentially lowering transaminase levels, such as GPT and GOT. Here are some top fresh food ingredients known for their liver health benefits. These selections are nutrient-dense, vegetarian-friendly, and budget-conscious, making them excellent additions to your daily meal preparation routine.

1. Leafy Greens

Leafy greens like spinach, kale, and arugula are rich in antioxidants and fiber. They support liver detoxification processes and are easy to incorporate into various dishes. Regular consumption of these greens can help in reducing liver inflammation and promoting overall liver health.

2. Cruciferous Vegetables

Vegetables like broccoli, Brussels sprouts, and cauliflower belong to the cruciferous family. They are known for their high content of glucosinolates, which support liver detoxification enzymes. Including these in your diet can help reduce oxidative stress on the liver and aid in maintaining healthy liver enzyme levels.

3. Nuts and Seeds

Nuts such as almonds and walnuts, as well as seeds like flaxseeds and chia seeds, are packed with healthy fats and antioxidants. They can help reduce inflammation and improve liver enzyme levels. Consuming a small handful daily can provide numerous benefits for liver health.

4. Whole Grains

Whole grains like quinoa, brown rice, and barley are high in fiber and nutrients. They help regulate blood sugar levels and reduce fat accumulation in the liver. Including whole grains in your diet is beneficial for maintaining steady liver enzyme levels and promoting overall liver function.