Hot temperatures in summer, combined with unhealthy eating habits like dehydration, excessive fried foods, fast food, alcohol, and beer, can put extra strain on the liver. As the liver works harder, its efficiency decreases, which increases the risk of toxin buildup in the bloodstream. This can lead to acne, dull skin, oily skin, rashes, and heat rashes.

Dr. Doan Vinh Binh from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City advises focusing on the following liver-friendly foods to help the liver function optimally during the summer heat.

Vegetables and fruits

Herbs such as pennywort, malabar spinach, and bitter melon are rich in fiber, vitamins C and A, and antioxidants that help protect the liver, reduce inflammation, and promote detoxification through digestion and urination.

Fruits like watermelon, dragon fruit, oranges, grapefruit, and pineapple are not only hydrating but also provide substantial amounts of vitamin C and flavonoid antioxidants that support liver function and skin health.

Anti-inflammatory foods rich in probiotics

Fatty fish like salmon and mackerel, which are high in omega-3 fatty acids, have anti-inflammatory effects that benefit liver health. Dark leafy greens such as spinach and kale, rich in polyphenol antioxidants, help reduce liver inflammation and protect liver cells.

Probiotic-rich foods like yogurt, kimchi, and pickled vegetables help balance the gut microbiome, which is essential for detoxification and maintaining healthy skin. Regular consumption of these foods helps reduce inflammation, boost immunity, and enhance liver function naturally.

Foods rich in natural glutathione

Mushrooms are packed with antioxidants like glutathione and ergothioneine, which help the liver combat free radical damage. Pomegranate juice is rich in antioxidants that can promote the production of glutathione in the body. Avocados, kiwis, and garlic are also excellent sources of natural glutathione, which aids in detoxifying the liver.

Cooling beverages

Pennywort juice, artichoke tea, corn silk tea, and roasted black turtle bean water all have mild diuretic effects that help cool the body and reduce the sensation of heat. Drinking lemon water with a little honey in the morning is also beneficial for liver health and aids digestion. Adults are recommended to drink 2-2.5 liters of water daily to support optimal liver function.

Dr. Binh advises limiting foods that are not beneficial for digestion, such as deep-fried foods, processed foods, spicy dishes, alcohol, sugary sodas, and refined sugar. These foods increase the liver’s metabolic load, leading to hormonal imbalances and acne.

Regularly incorporating natural herbs like S. Marianum (from milk thistle) and Wasabia (from wasabi) can help regulate overactive Kupffer cells in the liver, enhance detoxification, protect the liver, and reduce symptoms like itching and acne. Regular health check-ups, including liver and digestive function tests, are also recommended for the prevention of liver diseases.