If you've heard about elevated liver enzymes , it basically means your liver might be a little stressed or even damaged. Think of your liver as your body's main filter; if it's not working right, it can lead to bigger problems like hepatitis or cirrhosis down the road. That's why it's super important to talk to a doctor (like a gastroenterologist or hepatologist) if you have these elevated levels. They can help you figure out what's going on and what steps to take.

Good news! What you eat plays a huge role in keeping your liver happy. Dr. Nguyen Anh Duy Tung, a nutritionist from Nutri Home, says that a good, balanced diet is key to getting those liver enzyme levels back down.

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Here are five fruits and veggies that can really lend a hand:

Citrus Fruits

Think oranges, grapefruits, mandarins, and limes . These bright fruits are packed with Vitamin C and other good stuff like antioxidants (beta-carotene, flavonoids, lycopene). These are like little shields that protect your liver cells from getting inflamed or damaged. Plus, the fibre in them helps your body clean itself out, taking some pressure off your liver and even helping with fatty liver symptoms, which can bring those enzyme levels down.

Avocados

These creamy fruits are more than just a tasty toast topping! They're full of healthy omega-3 fats that can help manage cholesterol and reduce fat in your liver. Avocados also give you lots of Vitamin E , a strong antioxidant that protects your liver cells from harmful "free radicals." Eating avocados regularly can really help lower liver enzymes and keep liver inflammation in check.

Berries

Small but mighty! Blueberries, strawberries, raspberries, blackberries, and even pomegranates are loaded with Vitamins A, C, and E , plus natural compounds called polyphenols that are powerful antioxidants. These nutrients are fantastic at preventing cell damage and keeping your liver cells safe. They can even help slow down liver problems for those who have them.

Garlic

Yes, the pungent helper! Garlic contains powerful antioxidants like allicin and sulphur compounds. These help your liver break down fats better and improve how your body handles lipids. If you have fatty liver causing your enzyme levels to go up, adding garlic to your daily meals or even eating a few cloves can be really beneficial.

Dark Leafy Greens

Time to eat your greens! Spinach, bok choy, and morning glory are rich in antioxidants like flavonoids and carotenoids, which protect your liver cells from damage. They're also high in fibre, Vitamin C, and folate , all great for digestion and overall liver health. Morning glory, specifically, brings extra good stuff like carotene and iron, which help reduce enzymes and boost your immune system. And other leafy greens like broccoli and kale have compounds that can help prevent or reduce fatty liver.

More Tips for a Happy Liver

Dr. Tung also suggests a few other simple habits for good liver health:

• Drink plenty of water: Aim for 1.5 to 2 litres a day (unless your doctor says otherwise) to help your body flush out toxins.

• Keep a healthy weight: Staying at a healthy weight and getting regular exercise can significantly help your liver.

• Avoid the bad stuff: Try to cut down on too much sugar, unhealthy saturated fats, alcohol, and tobacco, as these can put a lot of strain on your liver.

• Get your shots: Vaccinations against hepatitis viruses and the seasonal flu can also reduce your risk of liver problems.

Finally, some natural plant extracts like milk thistle (Silybum marianum) and Wasabia have also shown promise in helping the liver. 

They can calm down inflammation, boost detox, and help bring those liver enzyme levels down.