Scientific evidence: 3 fruits that help fight fatty liver and maintain stable blood sugar and cholesterol levels.

Apples: pectin and polyphenols for the liver

Apples are much more than just a staple food. They contain a lot of pectin, a water-soluble fiber, and are rich in polyphenols, which together support liver function and important metabolic parameters. An overview of pectin can be found in PMC442131.

Regular apple consumption can be associated with lower liver fat and triglyceride levels, especially in overweight people. Pectin binds fat and cholesterol in the intestine and can thus reduce their absorption. Polyphenols such as quercetin provide antioxidant protection for liver cells. Apples can help stabilize blood sugar levels by influencing carbohydrate metabolism.

A high-fruit diet can relieve pain and facilitate weight control. Further information can be found in the corresponding studies. Apples have a low glycemic index, making them a healthy choice for diabetics. They can also increase HDL cholesterol levels (the “good” cholesterol).

-Eat 1-2 apples a day, preferably with the skin on, as this is where most of the polyphenols are found.