The liver is not just the largest organ in the human body, it performs over 500 vital functions, including the digestion of proteins, mineral storage, bile production, and blood filtration. The liver really keeps your body running smoothly behind the scenes, and yet most of us barely give it a second thought until something goes wrong.Liver disease is on the rise, with many being diagnosed with non-alcoholic fatty liver disease (NAFLD). But taking care of liver health does not really require fancy supplements or extreme detox. What you eat can significantly impact your liver health. Dr. Joseph Salhab, a Florida-based gastroenterologist, has now shared a list of vegetables he eats to keep his liver in the best shape possible.
“You don’t need a ‘liver detox’ or cleanse,” Dr. Salhab said in a video shared on Instagram. He shared a list of vegetables he eats and added, “These veggies naturally boost Phase II detox enzymes within your liver. Your liver already detoxifies your body, and good nutrition helps it work at its best. It’s because they’re high in compounds like sulforaphane, which help induce Phase II enzymes”Cruciferous vegetables
Cruciferous vegetables such as broccoli, broccoli sprouts, Brussels sprouts, kale, and cabbage can help improve liver function. These vegetables contain sulforaphane, a compound that boosts Phase II enzymes. This compound has anti-cancer and anti-inflammatory properties. Eating these vegetables can provide a protective effect on the liver. A 2007 study also confirmed that consuming Brassica vegetables like cabbage increased the activity of phase II detoxification enzymes in the liver. You can incorporate these veggies several times a week for maximum benefit.Leafy greens
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Eat your greens, especially leafy greens, if you want to boost liver health naturally. The gastroenterologist noted that leafy greens like collard greens, mustard greens, and turnip greens are excellent choices to improve liver function. These greens contain detox-active compounds that enhance liver efficiency. Swiss chard, which is lower in sulforaphane, however, contains other detox-supporting nutrients. He also suggests adding arugula and watercress, which can contribute to liver health by supporting enzyme activity. You can add watercress in salads, smoothies, or even eat it lightly sautéed. You can eat most of these vegetables raw or lightly cook them to preserve their nutrients. Avoid overcooking. You can add healthy fats like olive oil for better nutrient absorption.Along with a balanced diet, regular exercise has also been shown to improve liver function.
