Incorporating Rainbow Vegetables into Diet Can Boost Liver Health
A Florida-based gastroenterologist, Dr. Joseph Salhab, has shared his recommendations for a list of vegetables that can improve liver function and reduce the risk of conditions like non-alcoholic fatty liver disease (NAFLD) and liver cancer.
Dr. Salhab, known as "The Stomach Doc" on Instagram, backs up his claims with scientific studies suggesting that incorporating these specific vegetables into one's diet can promote liver health. According to a 2023 meta-analysis, beetroot juice supplementation significantly lowered liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), key markers of liver stress, in patients with NAFLD.
Beetroot is one of the vegetables recommended by Dr. Salhab for its protective effects on the liver, which can help keep it "sound and healthy." Beetroot's antioxidant properties also make it an excellent addition to a diet focused on liver care.
Another cruciferous vegetable that has shown promising results in improving liver function is broccoli. A 2015 randomized, double-blind, placebo-controlled trial found that broccoli sprout extract significantly reduced ALT and gamma-glutamyl transpeptidase (γ-GTP) levels in men with fatty liver disease. Broccoli's ability to enhance detox enzyme activity makes it a staple in the diet of liver patients.
Onions are also rich in the antioxidant quercetin, which offers liver-protective benefits. A 2020 meta-analysis found that quercetin supplementation significantly reduced ALT levels in NAFLD patients. Onions can be easily added to many dishes and are often overlooked but support both flavor and liver health.
Leafy greens like spinach are also beneficial for the liver. According to a 2019 meta-analysis, higher consumption of leafy greens such as spinach was associated with a 39% lower risk of developing liver cancer. Spinach can be easily incorporated into salads, smoothies, or cooked dishes to reap its protective effects against liver disease.
Cabbage is another vegetable that supports the liver's natural detoxification processes. A 2007 human intervention study found that consuming Brassica vegetables like cabbage increased the activity of phase II detoxification enzymes in the liver.
Incorporating these rainbow-colored vegetables into one's diet can have a significant impact on overall liver health and may help reduce the risk of conditions like NAFLD and liver cancer, advises Dr. Salhab. By adding these vegetables to your weekly meals, you can take proactive steps towards maintaining healthy liver function and overall well-being.