According to EatingWell, instead of relying on "detoxifying" teas or body cleansing methods, people who want to support liver health should start from their daily diet.
Nutrition experts recommend supplementing with more vegetables, especially artichokes, beets, and cruciferous vegetables.
The liver is an organ that continuously works to filter toxins, metabolize nutrients and support many important bodily functions. Nutrition expert Kelly Burgess said that the liver has good recovery ability if properly supported, in which vegetables play an important role.
The first vegetable mentioned is artichoke. According to nutritionist Amanda Crowe, artichoke contains compounds such as cynarin and chlorogenic acid, which can support bile production and help the liver process fat more effectively. Some studies also noted that artichoke leaf extract is associated with improving liver enzyme indices ALT and AST, which are often used to assess liver health.
The second type is beetroot. Beetroot contains betalain and betaine, antioxidant compounds that can help reduce oxidative stress and support fat metabolism in the liver. Beetroot juice is also being studied because it contains a high amount of antioxidants, although most of the current evidence still needs to be further evaluated in humans.
The third group is cruciferous vegetables, including broccoli, cauliflower, cabbage, Brussels sprouts, kale and some other types of cabbage. This group of vegetables contains sulforaphane, a compound that can support enzymes involved in liver waste processing. Some studies also show that eating more cruciferous vegetables may be associated with a lower risk of chronic liver disease and liver cancer.
To absorb nutrients better, experts recommend eating vegetables with healthy fats such as olive oil, nuts or avocados. For cruciferous vegetables, they should be steamed, stir-fried quickly or cooked lightly instead of boiling for too long to retain many beneficial compounds.
However, experts emphasize that there is no single food that can prevent or treat liver disease. To have a healthier liver, it is necessary to maintain a diet rich in vegetables, sleep enough, drink enough water, exercise regularly, supplement enough protein and limit alcohol.
