Visceral fat is a type of fat that lies deep in the abdomen, surrounding organs like the liver and intestines. Unlike subcutaneous fat, you can't see visceral fat. However, visceral fat causes all sorts of health problems.
That's because this type of fat releases harmful compounds into the blood, increasing inflammation throughout the body. If left unchecked, this can increase the risk of chronic diseases, such as heart disease, type 2 diabetes, and cancer.
The good news is that there are things you can do to reduce visceral fat, such as eating certain vegetables.
“The right vegetables do more than just fill you up. They contribute positively to hormonal balance, liver detoxification, gut health, and reducing inflammatory signals,” says nutritionist Erin Jowett, PhD.
Spinach
Among green leafy vegetables, spinach is the most nutritious (Photo: NP).
According to Engting Well , spinach is rich in lutein, zeaxanthin, and beta carotene, which are members of a family of plant compounds called carotenoids.
“Carotenoids are antioxidants found in red, orange, yellow, and some green vegetables. They help fight inflammation and may play a role in fighting fat storage,” says Allison Knott, MD.
Studies have found that higher serum carotenoid concentrations are associated with lower levels of visceral fat.
Vegetables rich in carotenoids, such as spinach, may be particularly effective at reducing belly fat. For example, one study in obese middle-aged men found that the more carotenoid-rich vegetables they ate, the less visceral fat they had. These vegetables are also high in fiber and low in calories, which can help you feel full longer, helping you eat less.
Cauliflower
Broccoli is a cruciferous vegetable that is rich in compounds called glucosinolates, says Dr. Jowett.
When you eat cruciferous vegetables, chewing helps convert cauliflower's glucosinolates into their active form, called sulforaphane. That's a good thing because sulforaphane has been linked to reduced inflammation and improved insulin sensitivity, both of which can protect against visceral fat.
Broccoli is low in calories and high in fiber, which helps control appetite, and antioxidants that reduce inflammation. It is also a good source of fiber, which can aid weight loss by increasing feelings of fullness.
Brussels sprouts
Brussels sprouts have a double whammy against visceral fat thanks to the combination of sulforaphane and carotenoids. The sulforaphane in Brussels sprouts may also help protect against chronic diseases associated with visceral fat, such as cancer, diabetes, and heart disease.
In addition to their powerful combination of anti-inflammatory compounds, Brussels sprouts are also high in fiber. One cup of raw Brussels sprouts provides you with 3 grams of fiber for under 40 calories.
Artichoke
According to nutritionist Melissa Mitri, M.D., artichokes are one of the most fiber-rich vegetables, which helps increase feelings of fullness and reduce calorie intake. Their fiber also helps support the growth of healthy gut bacteria, which plays a key role in weight management and fat loss, including visceral fat.
Purple cabbage
Purple cabbage also helps burn fat (Illustration: WP).
This red-purple vegetable is rich in powerful antioxidants called anthocyanins, which may help burn fat.
Some studies suggest that anthocyanins may also help reduce visceral fat. For example, one study found that people who reported consuming the most anthocyanin-rich foods had less visceral fat than people who ate the fewest anthocyanin-rich foods.
Researchers have yet to determine the mechanism, but they suspect it may be related to anthocyanins' ability to induce beneficial changes in gut bacteria that help the body burn fat.
And if you like kimchi, you'll be happy to know that this fermented cabbage dish can also help reduce visceral fat. Kimchi is rich in natural probiotics, especially lactobacillus, which has been linked to reduced visceral fat.
Other strategies to reduce visceral fat :
- Eat more fruit
The high fiber and water content of fruits and vegetables helps increase muscle mass and keeps you full longer, making it easier to eat less to support fat loss, including visceral fat loss.
- Try some high-intensity interval training (HIIT)
All exercise is good for your body. But if you want to burn belly fat, add some high-intensity interval training to your daily fitness routine.
- Stress control
Too much stress can increase the stress hormone cortisol. And chronically high cortisol levels can promote belly fat storage.
- Get enough sleep
Lack of sleep is linked to higher levels of visceral fat, possibly due to changes in brain hormones and hunger hormones.
- Cut down on alcoholic beverages
Alcohol is high in calories and may contain a lot of added sugar, which can increase visceral fat.
Source: https://dantri.com.vn/suc-khoe/muon-giam-mo-noi-tang-dung-bo-qua-5-loai-rau-nay-20250907123540537.htm
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