The best dried fruit that will help you protect your liver without the need for supplements

Liver health is key to overall well-being and preventing metabolic diseases such as non-alcoholic fatty liver disease (NAFLD), which already affects one in four adults worldwide. Although it presents no symptoms in its early stages, it can progress to serious complications such as cirrhosis, liver failure, or even liver cancer .

According to Dr. Kathleen Viveiros , a clinical hepatologist at Brigham and Women's Hospital and a professor at Harvard Medical School, "NAFLD is more common in people with high blood pressure, high cholesterol, insulin resistance, or type 2 diabetes , and also in those who are overweight or obese ." She emphasizes that this condition is closely linked to diet and metabolic health, so improving your diet can prevent or even reverse it.

Foods that reduce liver fat

In a clinical trial of 294 participants with abdominal obesity and dyslipidemia, researchers compared three diets: a standard healthy diet, the traditional Mediterranean diet, and a more restrictive version, the Green Mediterranean diet , which eliminated red meat and added antioxidant-rich ingredients such as green tea, Mankai smoothie, and, notably, 28 grams of walnuts per day . This group achieved the best results in liver fat reduction.

The data, obtained after 18 months of follow-up, showed that those who followed the green Mediterranean diet reduced intrahepatic fat by 38.9%, almost double that of the traditional Mediterranean diet group (-19.6%) and three times that of the standard diet group (-12.2%). The study authors conclude that “greater liver fat loss was associated with higher nut consumption and lower red meat consumption .”

Walnuts, the dried fruit with the most antioxidants

The reason walnuts have proven so effective lies in their unique composition. Research published in the journal Food & Function analyzed the amount of polyphenols (natural antioxidants) in nine types of nuts. The study concluded that walnuts, both raw and roasted, contain the most total polyphenols , far exceeding all other varieties analyzed.

These polyphenols not only help reduce inflammation but are also associated with improved cardiovascular protection and a lower risk of LDL lipoprotein oxidation, which is key to the development of cardiovascular disease. Furthermore, researchers observed that walnut polyphenols bind effectively to lipoproteins and act as potent antioxidants in vivo. Furthermore, their consumption is not associated with weight gain , making them a safe option to incorporate into your daily diet.

The benefits of this nut go beyond its lipid profile. Walnuts have been shown to improve endothelial function and reduce inflammatory markers, two factors closely linked to the development of liver disease. Thanks to their combination of healthy fats, plant proteins, fiber, and antioxidants , walnuts are established as an essential ingredient in a healthy Mediterranean diet.