Foods that feed your liver
Detox & metabolism. PeakPie scores the liver on 7 nutrients; Choline, Selenium, B12 count most. Below: the everyday ingredients that score highest for your liver in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your liver, by kind
FISH, MEAT AND EGGS
GRAINS AND STARCHES
- Wholewheat pasta65 g · Selenium and Folate (B9)19
- Orzo60 g · Selenium and Folate (B9)17
- Couscous60 g · Selenium and Folate (B9)15
- Chapati60 g · Selenium and Folate (B9)12
NUTS, SEEDS AND OILS
- Brazil nuts20 g · Selenium and Vitamin E19
- Sunflower seeds20 g · Vitamin E and Selenium12
- Almonds30 g · Vitamin E and Choline9
BEANS AND PULSES
- Chickpeas110 g · Selenium and Vitamin E14
- Black-eyed beans150 g · Folate (B9) and Choline14
- Edamame60 g · Folate (B9) and Choline8
VEGETABLES
- Cauliflower105 g · Vitamin C and Folate (B9)13
- Green papaya160 g · Vitamin C and Folate (B9)11
- Poblano peppers80 g · Vitamin C and Folate (B9)9
- Yellow pepper95 g · Vitamin C and Folate (B9)9
DAIRY
- Whole milk150 g · B12 and B2 (Riboflavin)12
The number is the liver score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the liver is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your liver is scored on
Choline
25% of the score · target 488mg a dayAn essential nutrient your brain turns into acetylcholine — the memory neurotransmitter — and your liver uses to package and export fat.
- AUTHORISED CLAIMCholine contributes to the maintenance of normal liver function.
Selenium
18% of the score · target 55mcg a dayA trace mineral built into your antioxidant enzymes — including the ones that protect the liver and activate thyroid hormone.
The register authorises claims for selenium, but none names the liver. PeakPie's weighting follows the wider evidence; it is not a health claim.
B12
15% of the score · target 2.4mcg a dayA B vitamin that insulates nerve fibres, builds red blood cells, and copies DNA. It occurs naturally only in animal foods.
The register authorises claims for b12, but none names the liver. PeakPie's weighting follows the wider evidence; it is not a health claim.
Vitamin E
14% of the score · target 15mg a dayA fat-soluble antioxidant that sits inside cell membranes and shields them — especially in skin, heart, and lungs — from oxidative damage.
The register authorises claims for vitamin e, but none names the liver. PeakPie's weighting follows the wider evidence; it is not a health claim.
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