Eggs, along with beef liver and beef sirloin, are among the highest in the essential nutrient choline, says health news site Bestlife , MD.

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Eggs are one of the best sources of choline, with one egg providing 169 mg, meaning that eating just two eggs a day can meet 61% of your daily choline needs.

Notably, the US National Institutes of Health notes that choline deficiency can lead to muscle damage, liver damage, and fatty liver.

Research shows that diets low in choline lead to fatty liver and significant liver damage — marked by elevated liver enzymes — in some people.

Besides eggs, olive oil is also very good.

In addition to eggs, Dr. Janine Bowring also pointed out another food with outstanding liver-nourishing properties, which is olive oil, according to Bestlife .

Olive oil is rich in liver-friendly antioxidants, such as polyphenols, says Dr. Janine Bowring. Antioxidants help protect the body from cell damage caused by free radicals, which over time can damage tissues and organs such as the liver.

In fact, research has shown that the polyphenols in olive oil can reduce harmful inflammation and fat accumulation in the liver.

Studies also show that the high content of monounsaturated fatty acids in olive oil significantly improves fat metabolism in the liver, which may help prevent fatty liver.

In addition, Dr. Bowring also recommends avoiding certain foods to ensure a healthy liver, such as sweets, foods high in saturated fats (animal fats, margarine) and trans fats (often found in fried foods). These foods can also contribute to fatty liver.