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.

Eating Ideas

Eat a whole apple (with the peel, where the polyphenols are) as a mid-morning snack or dessert. Bake them with cinnamon for a healthy treat, or grate them into salads with carrots and walnuts. Aim for 1-2 apples a day, preferably varieties like Granny Smith or Fuji, which are rich in fiber. Avoid sugary compotes that lose nutrients.

Avocados: Healthy Fats for Your Metabolism

Avocados, although often considered a “caloric luxury,” are an exceptional fruit for liver and metabolic health. Its monounsaturated fats, fiber, and vitamin E make it a superfood that fights fatty liver disease and balances cholesterol and blood sugar.

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