The liver is the central detoxification organ, responsible for metabolizing drugs, alcohol, preservatives, excess hormones and endogenous toxins.
According to nutritional overviews, when a diet lacks green vegetables and antioxidants, the liver is prone to oxidative stress, reducing detoxification efficiency and increasing the risk of fatty liver and high liver enzymes.
WHO also emphasized that a diet rich in natural vegetables, especially cruciferous vegetables, plays an important role in preventing chronic liver disease and metabolic disorders.
Green kale in the same group as broccoli, kale, bok choy, stands out for containing biological compounds that are beneficial for the liver such as:
Glucosinolate - a precursor that creates isothiocyanate when digested.
Sulforaphane - active ingredient that activates phase II detoxification enzymes in the liver.
Vitamin C, beta-carotene and polyphenols help fight oxidation and protect liver cells.
According to modern nutritional studies, sulforaphane has the ability to increase the activity of liver detoxifying enzymes such as glutathione-S-transferase (GST), helping the liver neutralize and eliminate oil-soluble toxins, an important mechanism in preventing fatty liver and liver cell damage.
Green kale supports the liver through 3 main mechanisms:
First, activate the natural detoxification enzyme system of the liver.
Sulfur compounds in mustard greens help the liver metabolize toxins into easily excreted forms through bile and urine.
Second, reduce inflammation and oxidative stress in the liver.
Vitamin C and carotenoids help neutralize free radicals, factors that damage liver cells and promote fatty liver.
Third, supports excretion through the intestines.
The fiber content in mustard greens helps increase bile acid and toxins secreted through feces, reducing the burden on the liver.
For green vegetables to truly promote liver detoxification, it is necessary to note:
Prioritize boiling, steaming or cooking soup, avoid stir-frying with a lot of grease;
Do not overcook to limit sulforaphane loss;
Eat 1-2 bowls of vegetables/day, combine with a variety of seasonal vegetables;
You can combine broccoli with ginger, garlic or tofu to increase anti-inflammatory effectiveness;
People with thyroid disease or digestive disorders should eat in moderation and cook thoroughly.
