The liver is a vital organ that plays an important role in nutrient metabolism, blood clotting, regulating blood composition, and more. Eating the right foods can help support liver health. When it comes to meat, there are some that may be particularly beneficial for the liver.
Meat Provides Key Nutrients for Liver Health
Meat contains many nutrients that are important for liver function, including:
- Protein: Needed for tissue repair and enzymatic reactions
- Vitamin B12: Supports cellular energy production and metabolism
- Zinc: Required for enzymatic reactions and DNA synthesis
- Selenium: Has antioxidant effects that protect the liver
- Iron: Needed for oxygen transport in red blood cells
Choosing high quality, lean meats as part of a balanced diet can help provide optimal levels of these nutrients to support liver health.
Lean Red Meat: A Top Choice
Of all the different meats, lean red meat stands out as an excellent choice for the liver. This includes cuts of beef, pork, lamb and venison.
Lean red meat is one of the richest dietary sources of vitamin B12, providing over 50% of the RDI in a 3 ounce (85g) serving. It also contains substantial amounts of zinc, selenium and iron. Multiple studies show that eating red meat in moderation may safeguard the liver from disease and damage (1, 2).
For example, one study in over 2,000 adults found that those who ate red meat 5-6 times per week had much lower rates of abnormal liver enzymes compared to those who rarely ate red meat. Abnormal enzymes can indicate liver injury (3).
Another study found that eating red meat 3 times a week significantly reduced oxidative stress markers in adults with NAFLD (non-alcoholic fatty liver disease) compared to eating it less than once a week (4).
Go for fattier cuts like ribeye over leaner cuts like sirloin. The extra marbling provides more vitamin B12, zinc and other nutrients important for the liver.
Guidelines for Incorporating Lean Red Meat
- 3-4 ounces (85-120g), 3 times per week provides good benefits
- Choose grass-fed, organic when possible
- Pair with veggies for antioxidants and fiber
- Avoid charring or overcooking to minimize cancer risk compounds
Poultry Contains Key Nutrients
Like red meat, poultry such as chicken and turkey provide high quality protein and important micronutrients for the liver. Just 3 ounces (85g) of roasted chicken breast supplies over 50% of the recommended intake for B12, niacin, selenium and vitamin B6.
Additionally, chicken contains the antioxidant glutathione. One study reported that eating 80 grams of boiled chicken daily for 1 month significantly increased glutathione levels compared to not eating chicken (5).
Another study found adults with NAFLD who consumed chicken protein had increased glutathione synthesis. The researchers attributed chicken’s protective liver benefits to its high levels of antioxidants like glutathione and selenium (6).
Guidelines for Incorporating Poultry
- 3-4 ounces (85-120g), 3-4 times per week
- Choose organic, free-range when possible
- Remove skin to reduce fat and calories
- Do not overcook or char
Fish High in Omega-3s
Fatty fish like salmon, mackerel, sardines and tuna are among the most nutritious foods you can eat. They provide high quality protein and vitamin B12, plus over 1 gram of omega-3 fatty acids per 3 ounce (85g) serving.
Omega-3s have potent anti-inflammatory effects that may protect the liver against damage. Several studies have found that eating more fatty fish reduced markers of inflammation and liver injury (7, 8).
One study in adults with NAFLD showed that eating salmon 3 times a week for 8 weeks significantly decreased inflammatory markers like TNF-alpha and IL-6 compared to not eating salmon (9).
Guidelines for Eating Fish
- 3-6 ounces (85-170g), 2-3 times per week
- Choose wild caught fish when possible
- Bake, broil, grill instead of frying
- Vary intake of different fish to minimize contaminants
Organ Meats: Nutrient-Dense but Controversial
Organ meats like liver are among the most densely nutritious foods you can eat. Ounce for ounce, liver contains the highest amounts of vitamin B12, folate, vitamin A, iron and copper of all foods.
In the past, liver was frequently recommended to improve liver health. However, today nutrition experts are divided on whether or not eating liver benefits your own liver.
On one hand, animal livers are packed with antioxidant vitamins, minerals and compounds that may support liver function. One study reported that eating beef liver inhibited markers of liver damage in rats (10).
On the other hand, livers can concentrate heavy metals, hormones and toxins that may negatively affect liver health. More research is needed before conclusions can be made.
Precautions With Organ Meats
- Eat in moderation, no more than 4 ounces (113g) per week
- Choose calf or lamb liver over beef
- Purchase high quality, grass-fed when possible
- Avoid if pregnant, nursing or trying to conceive
Protein: An Essential Nutrient
The liver requires adequate protein intake to perform normal functions. Protein is essential for:
- Tissue repair and regeneration
- Production of plasma proteins that transport hormones, vitamins and minerals
- Detoxification of chemicals and metabolization of drugs
- Manufacturing bile needed for fat digestion
Getting insufficient protein negatively impacts liver function and health. One study found that adults with chronic hepatitis who consumed a low-protein diet for just 2 weeks had significantly worse liver function (11).
An animal study reported that a low protein diet for just 6 weeks substantially reduced levels of cytochrome P450 enzymes, which are essential for eliminating toxins (12).
The current RDA for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. This amounts to about 56 grams per day for the average sedentary man and 46 grams per day for the average woman.
Tips to Meet Protein Needs
- Include a protein source with every meal
- Aim for 20-30 grams of protein per meal
- Choose lean meats, poultry, fish, eggs and dairy
- Consume beans, lentils, nuts and seeds in moderation
- If needed, use a protein supplement like whey protein
Amino Acids Play a Role
Beyond total protein, getting adequate amino acids is also important for liver health. The liver uses amino acids to make plasma proteins that have critical functions.
Some key amino acids for the liver include:
- Methionine: Needed to produce cholesterol and remove heavy metals
- Lysine: Supports tissue growth and repair
- Glutamine: Protects liver cells from damage and inflammation
- Glycine: Aids in glutathione production and bile synthesis
Animal foods like meat, fish and eggs contain all 9 essential amino acids required for human health. Pairing different protein sources over the course of a day can help provide optimal amounts of each important amino acid.
Avoid Processed and Fried Meats
While fresh cuts of meat can benefit the liver, highly processed meats should be limited. These include hot dogs, bacon, sausage, salami, beef jerky, canned meat and meat used in frozen, prepared meals.
Processed meats are high in sodium, nitrates, nitrites and preservatives that may negatively impact liver function when consumed in excess (13).
Frying meats can also produce harmful compounds like advanced glycation end products (AGEs), aldehydes and heterocyclic amines, especially when cooking at high temperatures (14).
These toxic byproducts may contribute to oxidative stress in the liver. Try to avoid fried meats as much as possible.
Healthier Cooking Methods
- Bake, broil, grill, sauté or sear
- Cook at lower temperatures when frying
- Turn frequently to prevent charring
- Avoid cooking until well done
The Bottom Line
Including high quality proteins like meat, fish and poultry as part of a balanced diet provides many benefits for liver health.
Lean red meat several times per week, poultry in moderation and fatty fish a couple times a week can help supply the liver with key nutrients and amino acids.
When it comes to meat, focus on fresh, minimally processed cuts. Avoid overcooked, charred and fried meats to limit intake of harmful compounds.
Pairing meat with plenty of healthy vegetables, fruits, whole grains, nuts and seeds helps supply antioxidants and fiber that also support liver function.
Conclusion
The liver is a vital organ that is involved in many essential processes in the body. Getting adequate protein, along with important vitamins and minerals, can help keep it functioning optimally.
Lean, minimally processed meats like beef, pork, lamb, chicken and fish provide high quality protein and nutrients that benefit the liver. Eating a mix of these meats several times a week as part of a balanced diet is recommended.
On the other hand, heavily processed and fried meats may contain harmful compounds and are best limited. Using healthier cooking methods like baking, broiling and grilling can help minimize the formation of these substances.
Incorporating a variety of fresh, whole food sources of protein while also getting plenty of fruits, vegetables, whole grains and healthy fats promotes optimal liver health.