How to incorporate: Eat one to two whole apples daily, preferably with the skin on, where much of the fiber and antioxidants are found. Choose higher-fiber varieties like Granny Smith or Fuji. Apples can be eaten raw, shredded into salads, or baked with spices like cinnamon. Avoid heavily processed apple products with added sugars.

3. Avocados: Nutrient-Dense and Liver-Friendly

Often praised for their healthy fats, avocados offer a unique blend of monounsaturated fats, dietary fiber, and vitamin E—all of which have been linked to liver protection.

Emerging research is promising: A 2022 study in Frontiers in Pharmacology showed avocado oil reduced liver inflammation and improved energy metabolism in animal models. More recently, a 2024 study found improved insulin sensitivity among people who included avocado in their daily diet. Additionally, a 2025 publication in the Journal of the American Heart Association found that one avocado per day helped lower LDL cholesterol in overweight adults.

The healthy fats in avocados not only help reduce internal inflammation but also support satiety, weight control, and improved metabolic function—all essential in managing and potentially reversing fatty liver.

How to incorporate: Add half an avocado to your meals three to five times per week. It can be spread on whole-grain toast, mixed into salads, or blended into smoothies. While nutrient-dense, avocados are also calorie-rich, so stick to moderate portions.

A Simple Step Toward Long-Term Liver Health

While no miracle cure exists for NAFLD, the inclusion of fruits like blueberries, apples, and avocados in your weekly routine offers a simple, scientifically supported way to support your liver and metabolic health.

These fruits won’t replace the need for physical activity or a balanced diet, but they can serve as powerful allies in your effort to reverse early signs of liver dysfunction. If you’re concerned about your liver health—or simply looking for ways to prevent future issues—these everyday fruits may be a wise and delicious place to start.

Share this knowledge with loved ones. Sometimes, small daily habits can lead to profound long-term change.