Let’s explore how Red, Green, and Yellow foods can support and protect your liver

When it comes to liver health, the old saying “you are what you eat” rings especially true. The liver is one of the body’s most vital organs — responsible for over 500 essential functions, from detoxification to nutrient metabolism. According to Ms Shalini, Chief Dietitian | Fortis BG Road at Fortis Hospital, Bannerghatta Road, Bengaluru. 

what we eat directly impacts how well our liver performs — and the key may lie in the colours on your plate.

Let’s explore how Red, Green, and Yellow foods can support and protect your liver — and why it’s time to colour your liver palette.

Red: Power Packed with Antioxidants

Red fruits and vegetables are rich in lycopene, anthocyanins, and vitamin C, all known for their anti-inflammatory and antioxidant properties. These are help combat oxidative stress, a key factor in liver damage.

Top Liver-Loving Reds:

• Beetroot: Boosts bile flow and supports liver detoxification.
• Tomatoes: Rich in lycopene, they protect liver cells from toxins.
• Red grapes: Contain resveratrol, which may help reduce liver inflammation.
• Red bell peppers: Contain antioxidants, such as β-cryptoxanthin and vitamin E, which have anti-inflammatory effects throughout the body.
• Watermelon – Watermelon is a great source of lycopene, vitamin C, and vitamin A, which is a powerhouse of antioxidants

“Red foods help neutralize free radicals, reducing the risk of fatty liver and other liver diseases,” 

 Green: Nature’s Liver Cleanser

Green vegetables are high in chlorophyll, fiber, and essential minerals that support the liver’s detox process. They also help neutralize heavy metals, pesticides, and other chemicals.

Go Green with:

• Spinach and kale: Full of antioxidants and chlorophyll.
• Broccoli, Cabbage and Cauliflower: Contain glucosinolates that help produce liver enzymes.
• Butterfruit: Rich in healthy fats and glutathione — a compound vital for liver function.

“Green veggies are a cornerstone of any liver-friendly diet. They assist with flushing out toxins and keeping the liver lean and healthy,”.

Yellow: A Dose of Sunshine for Your Liver

Yellow foods often contain curcumin, flavonoids, and vitamin A, all beneficial for reducing liver inflammation and enhancing bile production.

Golden Choices:

• Turmeric: Curcumin is a powerful anti-inflammatory agent for liver support.
• Lemon: Stimulates liver enzymes and aids digestion.
• Pumpkin –Great source of β-cryptoxanthin, which prevents against oxidative stress in the liver.
• Papaya: Rich in antioxidants and fiber, aiding fat breakdown and liver function.

“Adding yellow elements like turmeric or lemon to your meals not only boosts flavor but also supports your liver’s natural cleansing process,”.

Vitamin E and Liver Health

Vitamin E has shown potential benefits for liver health, especially in non-alcoholic fatty liver disease (NAFLD). It may help reduce inflammation, liver fat accumulation (steatosis), and possibly improve liver function. Research suggests that Vitamin E could slightly lower liver enzymes like ALT and AST, which are markers of liver damage. Furthermore, it may also help reduce oxidative stress and inflammation in the liver. Sources are, Green leafy vegetables, wheat germ oil, butter fruit, mango, red bell pepper, salmon fish, almonds, peanuts, sunflower seeds.

Ms Shalini’s Tips for a Liver-Friendly Lifestyle:

• Stay hydrated
• Limit alcohol and ultra processed foods
• Maintain a healthy weight
• Exercise regularly
• Include colourful, nutrient-rich foods in every meal

Final Word

Your liver works 24/7 to keep your body running — it deserves a little colour and care in return. By consciously adding Red, Green, and Yellow to your plate, you’re not just eating healthy — you’re nourishing your liver with every bite.