Apples: Pectin and polyphenols for the liver
Apples are far more than just a staple food. They contain plenty of pectin, a water-soluble dietary fiber, and are rich in polyphenols, which together support liver function and important metabolic parameters. For an overview of pectin, see PMC442131.
Regular apple consumption can be associated with lower liver fat and triglyceride levels, especially in overweight individuals. Pectin binds fat and cholesterol in the intestines, thus reducing their absorption. Polyphenols like quercetin provide antioxidant protection for liver cells. Apples can also contribute to stabilizing blood sugar levels by influencing carbohydrate metabolism.
Nature guideBook
A diet rich in fruit can alleviate pain and make weight management easier. See the relevant studies for more information. Apples have a low glycemic index and are therefore a healthy choice for diabetics. They can also raise HDL cholesterol levels (the “good” cholesterol).
-Eat 1-2 apples daily, preferably with the peel, as that is where most of the polyphenols are found.
It also tastes delicious baked with cinnamon, or grated into a beetroot and walnut salad.
The high-fiber apple varieties Granny Smith and Fuji are an excellent choice.
Nutritional adviceBook
Avoid overly sweet compotes, as these contain fewer micronutrients.
Avocado: healthy carbohydrates, improved metabolism.
Avocados are rich in monounsaturated fatty acids, fiber, and vitamin E. These nutrients support the liver and the cardiovascular system.
Studies on daily avocado consumption have shown that it improves liver health and metabolism. Animal studies demonstrate that avocado oil enhances mitochondrial function, reduces oxidative stress, and alleviates symptoms of non-alcoholic fatty liver disease (NAFLD) (Frontiers in Pharmacology, 2022). In humans, avocado consumption has been associated with healthy insulin sensitivity in patients with type 2 diabetes, according to Diabetes Research and Clinical Practice (2024).
A study published in the Journal of the American Heart Association (2025) found that a moderately high-fat diet, including one avocado per day, was associated with a small reduction in LDL cholesterol levels in overweight adults.
Vitamin E can protect liver cells from antioxidants, and dietary fiber increases satiety, which can help reduce non-alcoholic fatty liver disease (NAFLD). This is one of the most effective strategies for alleviating this condition.
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Incorporate half an avocado into your daily diet . Spread it on whole-wheat toast with tomatoes, add it to a spinach and lemon salad, or mix it with natural yogurt for a creamy dip.
It is recommended to eat an avocado 3 to 5 times a week. Choose a ripe avocado: it should have a strong effect but still feel slightly soft.
-Pay attention to the portion size: Half an avocado contains about 120 kcal.
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