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The liver, the body’s largest internal organ, plays a critical role in keeping us healthy, handling more than 500 essential functions such as protein digestion, mineral storage, bile production, and blood filtration. Despite its importance, liver health is often overlooked until a problem arises.
With the increasing number of cases of non-alcoholic fatty liver disease (NAFLD), maintaining a healthy liver is more important than ever. Fortunately, it doesn’t require expensive supplements or restrictive detox routines.
According to Florida-based gastroenterologist Dr. Joseph Salhab, the key lies in everyday nutrition, specifically, the vegetables you eat, as reported by Times Entertainment.
“You don’t need a ‘liver detox’ or cleanse,” Dr. Salhab said in a video shared on Instagram. He explained, “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 like broccoli, broccoli sprouts, Brussels sprouts, kale, and cabbage are among his top recommendations. These are rich in sulforaphane, a compound known for its anti-inflammatory and anti-cancer properties that also supports liver detoxification. In fact, a 2007 study showed that consuming Brassica vegetables such as cabbage can increase the activity of Phase II detoxification enzymes in the liver.
Leafy greens are another group of vegetables Dr. Salhab highlights. Collard greens, mustard greens, and turnip greens are especially effective in supporting liver function due to their detox-active nutrients. While Swiss chard is lower in sulforaphane, it still offers other beneficial compounds. He also suggests including arugula and watercress in your meals to further aid liver enzyme activity. Watercress, in particular, can be used in salads, smoothies, or lightly sautéed.
For best results, these vegetables can be eaten raw or lightly cooked to retain their nutrients. Cooking them with healthy fats like olive oil can also improve nutrient absorption.
In addition to a vegetable-rich diet, regular physical activity supports liver health. Cutting back on processed foods and sugar is equally important in keeping the liver functioning at its best.
