Throw ½ cup (or about 75 g) of fresh or frozen blueberries into your morning rotation—blend them with spinach and Greek yogurt for a sweet smoothie, or use them as a topping for oatmeal.
For a snack, you can combine them with some almonds (or other nuts).
Try to eat blueberries at least 4–5 times per week for more reliable results.
Whenever possible, select organic blueberries to limit exposure to pesticides.
Steer clear of sweetened or strained blueberry juices—they lose the fiber and can cause blood sugar to rise.
Apples: Fiber and Polyphenols for a Healthy Liver
The apple, despite its status as a household staple found in kitchens worldwide, is much more than a regular fruit. High in pectin (a soluble fiber) and polyphenols, it supports liver function and helps maintain major metabolic markers in check.