Table Of Contents
- Understanding ALT & AST: Key Indicators of Liver Health
- Common Causes of Elevated Liver Enzymes
- 15 Foods That Naturally Lower ALT & AST Levels
- Beneficial Herbs and Spices for Liver Health
- Additional Lifestyle Changes to Support Liver Function
- Natural Supplements That Support Liver Health
- When to Consult a Healthcare Professional
- Conclusion: A Holistic Approach to Liver Health
Your liver is a remarkably resilient organ with an impressive ability to regenerate and repair itself. However, when liver enzymes like ALT (alanine aminotransferase) and AST (aspartate aminotransferase) become elevated in your bloodstream, it's a signal that your liver needs attention and support. These enzymes are typically contained within liver cells, and their presence in the blood indicates potential liver cell damage or inflammation.
The good news is that nature provides numerous foods, herbs, and plant-based solutions that can help reduce elevated liver enzymes and support optimal liver function. Making thoughtful dietary choices can significantly impact your liver health, potentially lowering ALT and AST levels naturally without pharmaceutical intervention.
In this comprehensive guide, we'll explore evidence-based foods and natural approaches to reduce elevated liver enzymes, understand the causes of high ALT and AST, and discover how targeted nutritional choices can support your liver's remarkable healing capabilities.
Understanding ALT & AST: Key Indicators of Liver Health
Before diving into natural solutions, it's important to understand what ALT and AST are and why their levels matter for your overall health.
What Are ALT and AST?
ALT and AST are enzymes primarily found in liver cells that play crucial roles in amino acid metabolism and energy production. ALT is mainly found in the liver, while AST is present in various tissues including the liver, heart, muscles, kidneys, and brain.
When liver cells are damaged or inflamed, these enzymes leak into the bloodstream, resulting in elevated blood levels. This is why blood tests measuring ALT and AST are commonly used to assess liver health and function.
Normal vs. Elevated Levels
Normal ALT levels typically range from 7 to 56 units per liter (U/L) for males and 7 to 45 U/L for females, though reference ranges may vary slightly between laboratories. Normal AST levels generally range from 10 to 40 U/L.
Elevations above these ranges indicate potential liver stress, inflammation, or damage. Mild elevations might suggest temporary issues, while significant elevations could indicate more serious liver conditions requiring medical attention.
Common Causes of Elevated Liver Enzymes
Several factors can contribute to increased ALT and AST levels:
- Non-alcoholic fatty liver disease (NAFLD)
- Excessive alcohol consumption
- Viral hepatitis (hepatitis A, B, C)
- Certain medications and supplements
- Obesity and metabolic syndrome
- Autoimmune liver diseases
- Intense exercise (particularly for AST)
Understanding the underlying cause of elevated liver enzymes is crucial for effective management. While dietary changes can significantly help improve liver health, addressing the root cause is equally important.
15 Foods That Naturally Lower ALT & AST Levels
The following foods have been shown through research to support liver health and potentially help reduce elevated liver enzymes:
1. Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, and kale contain compounds that enhance the liver's natural detoxification processes. These vegetables are rich in glucosinolates that help the liver produce enzymes for removing toxins, potentially reducing the workload on liver cells and lowering ALT and AST levels.
2. Garlic
Garlic contains allicin and selenium, compounds that activate liver enzymes responsible for detoxification. Research suggests that garlic may help reduce fat accumulation in the liver and protect liver cells from damage, thereby potentially lowering enzyme levels. Garlic extract is one of the key ingredients in Immune Care™, which contains Vitamin C, Garlic Extract, and Propolis—all supporting healthy immune function while providing secondary liver benefits.
3. Leafy Greens
Spinach, arugula, and other leafy greens are rich in chlorophyll, which helps neutralize environmental toxins and supports the liver's phase II detoxification processes. They're also high in glutathione, a powerful antioxidant that protects liver cells from oxidative damage.
4. Fatty Fish
Salmon, mackerel, sardines, and other fatty fish are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties that can help reduce liver inflammation. Research indicates that omega-3s may help decrease liver fat and enzyme levels in people with non-alcoholic fatty liver disease. For those looking for plant-based alternatives, Omega-Tree™ contains flaxseed oil, which is rich in omega-3, omega-6, and omega-9 fatty acids that support overall health.
5. Berries
Blueberries, strawberries, raspberries, and other berries are packed with antioxidants called polyphenols that protect the liver from oxidative stress. Studies suggest that these compounds can help improve liver function and reduce inflammation markers.
6. Nuts
Walnuts, almonds, and other nuts contain high levels of the amino acid arginine, which helps detoxify ammonia in the liver. They're also rich in glutathione and omega-3 fatty acids, which support liver cleansing processes and reduce inflammation.
7. Olive Oil
Extra virgin olive oil is rich in healthy fats and antioxidants like phenols. Research shows that olive oil consumption can help decrease fat accumulation in the liver and improve liver enzyme levels, particularly when it replaces less healthy oils in the diet.
8. Green Tea
Green tea contains catechins, particularly epigallocatechin gallate (EGCG), which have been shown to improve liver function and reduce fat storage in the liver. Regular consumption may help decrease ALT and AST levels, especially in people with non-alcoholic fatty liver disease.
9. Beets
Beets are rich in betalains, compounds with antioxidant and anti-inflammatory properties that support the liver's detoxification processes. They help thin the bile, allowing it to flow more freely through the liver and small intestine, which may reduce stress on liver cells.
10. Grapefruit
Grapefruit contains naringenin and naringin, antioxidants that help protect the liver by reducing inflammation and preventing oxidative damage. Studies suggest these compounds may help prevent liver fibrosis and reduce fat accumulation in the liver.
Note: If you're taking medication, check with your healthcare provider before consuming grapefruit, as it can interact with certain drugs.
11. Avocados
Avocados are rich in glutathione, which helps the liver filter out harmful substances. They also contain healthy fats that help reduce inflammation and improve lipid profiles, potentially benefiting those with fatty liver disease.
12. Oatmeal
Oats are high in soluble fiber, which can help reduce the absorption of cholesterol and stabilize blood sugar levels. This may indirectly support liver health by reducing fat accumulation in liver cells and improving insulin resistance.
13. Coffee
Multiple studies have shown that moderate coffee consumption may help protect against liver diseases by reducing liver enzyme levels. Coffee appears to inhibit the accumulation of fat and collagen in the liver, two factors that contribute to liver disease.
14. Artichokes
Artichokes contain silymarin, cynarin, and other compounds that promote bile flow, protect liver cells, and help regenerate liver tissue. Research suggests they may help reduce AST and ALT levels in people with non-alcoholic fatty liver disease.
15. Citrus Fruits
Lemons, limes, and oranges contain high levels of vitamin C and antioxidants that can help reduce oxidative stress in the liver. The flavonoids in citrus fruits may also help protect against fat accumulation in the liver.
Beneficial Herbs and Spices for Liver Health
Milk Thistle (Silymarin)
Milk thistle is one of the most well-researched herbs for liver health. Its active compound, silymarin, has been shown to protect liver cells from toxins, reduce inflammation, and promote liver cell regeneration. Silymarin is a key ingredient in Liver-Care Pro™, which also contains Oleanolic Acid, Bupleurum, Schisandra, and Salvia—a comprehensive blend of ingredients traditionally used to support liver function.
Turmeric
Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties. Research suggests it may help reduce liver inflammation and protect against liver damage. Turmeric is found in Bone Essential™, which primarily supports bone health but provides additional liver benefits through its anti-inflammatory properties.
Ginger
Ginger contains compounds with antioxidant and anti-inflammatory effects that may help protect the liver from damage and reduce ALT and AST levels. It can also help improve digestion, indirectly supporting liver function.
Dandelion
Dandelion root has been traditionally used to support liver detoxification and improve bile flow. Some research suggests it may help reduce liver inflammation and protect against oxidative stress.
Additional Lifestyle Changes to Support Liver Function
Maintain a Healthy Weight
Excess weight, particularly around the abdomen, is strongly associated with non-alcoholic fatty liver disease and elevated liver enzymes. Even modest weight loss of 5-10% can significantly improve liver function and reduce ALT and AST levels.
Regular Physical Activity
Exercise helps reduce liver fat even without significant weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, along with strength training exercises twice weekly.
Limit Alcohol Consumption
Alcohol is processed by the liver and can cause significant damage when consumed excessively. If you have elevated liver enzymes, consider limiting or avoiding alcohol completely to give your liver a chance to recover.
Stay Hydrated
Adequate water intake helps the liver flush toxins more efficiently. Aim to drink at least 8 glasses of water daily, more if you're active or in hot weather.
Manage Stress
Chronic stress can contribute to liver inflammation and impair liver function. Incorporate stress management techniques like meditation, yoga, deep breathing exercises, or regular physical activity into your routine.
Natural Supplements That Support Liver Health
In addition to dietary changes, certain supplements may help support liver function and potentially reduce elevated liver enzymes:
Liver-Focused Formulations
QN Wellness offers Liver-Care Pro™, a comprehensive liver support supplement containing Silymarin, Oleanolic Acid, Bupleurum, Schisandra, and Salvia. These ingredients work synergistically to support liver function and protect liver cells from damage.
Digestive Support
Supporting healthy digestion can reduce the burden on your liver. Metabo-Care™ / Colon Care™ contains Aloe Vera Extract, Psyllium Seed Extract, and Cassia seed Extracts, which help support digestive health and indirectly benefit liver function by improving toxin elimination.
Antioxidant Support
Antioxidants help protect liver cells from oxidative damage. Immune Care™ / Omega-Tree™ combines the antioxidant benefits of Vitamin C, Garlic Extract, and Propolis with the essential fatty acids from Flaxseed oil, providing comprehensive support for overall health, including liver function.
When to Consult a Healthcare Professional
While dietary changes and natural approaches can significantly support liver health, it's important to know when to seek medical advice. Consult a healthcare provider if:
- Your liver enzyme levels are more than twice the normal range
- You experience symptoms like jaundice (yellowing of skin or eyes), abdominal pain, extreme fatigue, or dark urine
- You have a history of liver disease or risk factors for liver problems
- Your elevated enzyme levels persist despite lifestyle changes
- You're taking medications that might affect your liver
A healthcare provider can help determine the underlying cause of elevated liver enzymes and develop a comprehensive treatment plan that may include dietary changes, lifestyle modifications, and medical interventions if necessary.
Conclusion: A Holistic Approach to Liver Health
Your liver performs over 500 vital functions in your body, from filtering toxins to producing essential proteins and regulating metabolism. When liver enzymes like ALT and AST become elevated, it's a signal to pay attention to this remarkable organ's needs.
Incorporating liver-friendly foods into your diet—such as cruciferous vegetables, berries, fatty fish, nuts, and olive oil—can help reduce inflammation, support detoxification processes, and potentially lower elevated liver enzymes naturally. Complementing these dietary choices with targeted supplements like Liver-Care Pro™ may provide additional support for optimal liver function.
Remember that liver health doesn't exist in isolation—it's connected to your overall wellness. Maintaining a healthy weight, staying physically active, managing stress, limiting alcohol consumption, and staying hydrated all contribute to a liver-friendly lifestyle.
If you're concerned about your liver enzyme levels, work with a healthcare provider to determine the underlying cause and develop a comprehensive approach that combines natural solutions with appropriate medical care. With the right support, your liver has an impressive capacity to heal and maintain its vital functions for years to come.
Learn more about QN Wellness's plant-based supplements for optimal health and wellness