What vegetables should I eat to have a healthy liver?

The liver is considered the body's chemical factory as it is responsible for detoxification, blood filtration, metabolism and bile secretion to digest fat. However, the liver will face many health risks due to poor eating habits.

A diet high in fat, alcohol and processed foods causes the liver to work too hard, easily leading to fatty liver, hepatitis, and even cirrhosis. Meanwhile, eating lots of fresh vegetables will help reduce inflammation, fight oxidation and support the liver to detoxify more effectively, according to the health website Verywell Health (USA).

Common cruciferous vegetables like cauliflower, kale, and broccoli contain nutrients that help activate detoxifying enzymes in the liver.

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Some of the following vegetables also have the ability to increase the production of detoxifying enzymes in the liver, slowing down the process of liver cell damage.

Cruciferous vegetables

Common cruciferous vegetables include cauliflower, kale, bok choy, mustard greens, and broccoli. They all contain glucosinolates, which, when digested, produce isothiocyanates that activate detoxifying enzymes in the liver.

Research published in the World Journal of Gastroenterology shows that broccoli helps reduce fat accumulation in the liver and prevents non-alcoholic fatty liver disease. In addition, cruciferous vegetables are rich in sulforaphane, a powerful antioxidant that reduces liver inflammation and supports liver cell regeneration. The ideal way to eat broccoli is to steam it lightly or stir-fry it quickly to maintain enzyme activity while not destroying the antioxidants in broccoli.

Artichoke

Artichokes are a vegetable known for protecting liver cells and supporting bile production. This benefit is due to the fact that artichokes contain cynarin and silymarin. These two powerful antioxidants can stimulate liver cell regeneration and increase bile production.

Garlic and onions

Garlic and onions have been shown to boost liver enzyme activity and enhance the body’s ability to eliminate toxins. This is due to the antioxidants allicin and selenium found in these two plants.

In addition, garlic also helps control blood sugar and insulin, indirectly reducing fat accumulation in the liver. However, one thing to note is that people with weak stomachs should avoid eating raw garlic and should not use more than 3-4 cloves/day to avoid digestive irritation.

Dark green leafy vegetables

Dark green leafy vegetables such as spinach, amaranth, and pennywort contain a lot of chlorophyll, also known as chlorophyll. Chlorophyll has the effect of detoxifying heavy metals and residual chemicals in the liver. In addition, green vegetables are rich in folate, vitamins C, E, and fiber, which help the liver fight inflammation and regulate metabolism, according to Verywell Health .

Source: https://thanhnien.vn/muon-gan-khoe-can-an-rau-cu-nao-185250630125409102.htm