The largest organ in the human body, the liver performs over 500 functions, including the digestion of proteins, mineral storage, bile production, and blood filtration. Despite its significance, liver diseases are on the rise across the globe. Lifestyle factors, including diet, play a crucial role in liver health. Dr. Joseph Salhab, a Florida-based gastroenterologist, has shared about three vegetables he incorporates into his diet to boost liver function. Let’s take a look. Broccoli
The first vegetable on Dr. Salhab’s list is broccoli. Cruciferous vegetables, including broccoli, are known for their liver-protective effects. Broccoli is rich in sulforaphanes, naturally occurring compounds linked to improving the liver’s detoxification processes. A 2015 study has shown that broccoli sprout extract significantly reduced ALT and gamma-glutamyl transpeptidase (γ-GTP) levels in men with fatty liver disease, which improved liver function. For those who do not enjoy broccoli, the doctor suggested, “If you don’t like broccoli, you could probably get the same benefit from some of the other cruciferous vegetables, like cabbage, kale, or Brussels sprouts.”Beetroot
Beetroot is another vegetable that the gastroenterologist incorporates into his diet. “Beets contain something called betalains. And betalains are what give it its reddish-purplish color. Betalains reduce oxidative stress within the liver. And it allows it to heal,” the doctor said, in a video shared on Instagram. Beetroot is a great option for those struggling with liver diseases, including fatty liver. A 2023 meta-analysis found that beetroot juice supplementation significantly lowered liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), which are key markers of liver stress, in patients with NAFLD. This vegetable can also improve serious liver conditions such as hepatic steatosis, where excess fat is stored in the liver. Beets are also rich in folate and manganese, which improve the metabolic processes in the liver. You can either roast, juice, or grate beets into salads to improve liver health.Artichokes
Artichokes are also rich in antioxidants and are said to be rich in polyphenols, quercetin, and rutin, which protect cells from oxidative damage. They also contain vitamin C, luteolin, and silymarin, which have powerful antioxidants that fight inflammation.
Yes, this might come as a surprise to you. But who knew something as delectable as artichokes could improve liver function! Dr. Salhab has described artichokes as “one of the best liver health foods” due to their high levels of antioxidants. “We have some good evidence that artichokes are one of the best liver health foods. And that’s because they include something called cyanurin, which is a powerful antioxidant for the liver,” the doctor said. This antioxidant helps the liver cells to regenerate and also improve bile production, which helps in the breakdown of fats and the removal of toxins. “I like to make it as a spread and put it on some sourdough bread. And it’s a perfect lunch,” he adds.
