Taking care of your liver goes beyond avoiding alcohol. While excessive drinking can harm the liver, this vital organ is responsible for over 500 essential functions in the body. Your diet, lifestyle, and habits can play a significant role in maintaining liver health, and gastroenterologist Dr. Joseph Salhab shares the three vegetables he eats to support his own liver function.
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1. Broccoli: A Crucial Ally for Detoxification
Broccoli is at the top of Dr. Salhab’s list. This green powerhouse helps support the liver’s detoxification process. The secret lies in sulforaphane, a compound found in broccoli, which boosts enzymes that aid in detoxifying the liver and removing toxins from the body.
Studies show that sulforaphane can alleviate symptoms of non-alcoholic fatty liver disease (NAFLD), and some even opt for broccoli supplements to reap its benefits. Other cruciferous vegetables like Brussels sprouts, cabbage, and cauliflower offer similar benefits. Additionally, leafy greens such as kale, spinach, and Swiss chard are also known for their liver-detoxifying properties.
2. Beets: Healing and Supporting Blood Flow
Next on the list is beets, packed with betalains — potent antioxidants that reduce oxidative stress in the liver. These antioxidants are key to liver healing, helping it recover from damage.
Moreover, beets promote bile flow, which is essential for fat digestion and toxin elimination. They also enhance nitric oxide production in liver cells, contributing to improved blood flow. Beets not only benefit the liver but also support better blood circulation throughout your body, even improving blood flow to the brain, which is important for memory and critical thinking.
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3. Artichokes: The Surprising Liver Superfood
Finally, artichokes might come as a surprise, but they’re an excellent addition to a liver-friendly diet. Artichokes contain cynarin, a powerful antioxidant known to protect the liver.
A 2022 study revealed that artichoke leaf extract could protect against non-alcoholic fatty liver disease (NAFLD). Dr. Salhab enjoys artichokes in many forms, even making an artichoke spread to enjoy on sourdough bread for lunch.
Conclusion
Including these three vegetables in your diet can have significant benefits for your liver health. From detoxification support to improving blood flow and reducing oxidative stress, these veggies can help you maintain a healthier liver. Whether you enjoy them cooked, raw, or in spreads, they’re simple, natural additions that make a big difference.
