On Your Table

Add half a cup (75 g) of fresh or frozen blueberries to your breakfast, such as in a smoothie with spinach and Greek yogurt, or sprinkle them on oatmeal. For a snack, combine them with almonds. Eat them 4-5 times a week for consistent results. Choose organic blueberries to avoid pesticides, and avoid sugary juices that lose fiber.

Apples: Fiber and Polyphenols for a Healthy Liver

The apple, a kitchen classic, is much more than an everyday fruit. Its combination of pectin (soluble fiber) and polyphenols makes it an ally for cleansing the liver and regulating metabolic markers.

Scientific Evidence

A trial in the European Journal of Nutrition (2025) found that eating a medium apple (180 g) daily for 12 weeks reduced liver fat by 10% and triglycerides by 15% in overweight people. Pectin traps fat and cholesterol in the intestine, preventing their absorption, while polyphenols, such as quercetin, protect liver cells from oxidative damage. Apples also stabilize glucose by slowing carbohydrate digestion, according to the American Journal of Clinical Nutrition (2024).

More than just a snack

In addition to their impact on the liver, apples promote satiety, helping with weight control, a key factor in NAFLD. Their low glycemic index makes them ideal for diabetics, and their effect on HDL (“good”) cholesterol supports heart health.