Blueberries: Little Giants Against Fatty Liver Disease

Blueberries, with their vibrant color, are a nutritional treasure that goes beyond their flavor. Their richness in anthocyanins, a type of antioxidant, makes them an effective weapon against fatty liver disease and metabolic imbalances.

How They Work

A study in the Journal of Functional Foods (2025) showed that consuming 150 g of blueberries daily for 8 weeks reduced liver fat by 12% in patients with NAFLD, as measured by ultrasound. Anthocyanins inhibit lipogenesis (fat formation) and improve lipid oxidation in the liver. Additionally, they stabilize blood sugar by improving insulin sensitivity by 10%, according to Diabetes Care (2024), and lower LDL (“bad”) cholesterol by 7% thanks to their soluble fiber, according to Lipids in Health and Disease (2025).

Additional Benefits

Blueberries protect the liver from oxidative stress, a key factor in the progression of NAFLD, by neutralizing free radicals. They also reduce systemic inflammation, which benefits cardiovascular and metabolic health.

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.

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