7 vegetables that naturally strengthen the liver

A healthy liver processes and removes toxins from the blood, helping keep the body clean and balanced. It also regulates the metabolism of proteins, fats, and carbohydrates, giving you more energy and better weight control. And the liver helps maintain steady blood sugar levels by storing and releasing glucose as needed. As a vital organ of the body, the liver plays many roles in keeping the system healthy, hence, it is important to keep strengthening it with rich nutrients. In a recent video on Instagram, Dr. Joseph Salhab, an expert in digestion, liver, pancreas & nutrition talked about science-backed vegetables that naturally strengthen the liver. Scroll down to read the details and start adding these common vegetables in your daily diet.

Beetroot is rich in betalains, natural pigments with antioxidant and anti-inflammatory properties that help the liver detoxify and reduce inflammation. It also increases nitric oxide levels in the blood, improving blood flow to the liver and aiding its functions. A 2023 meta-analysis confirmed that beetroot juice supplementation significantly reduces liver enzymes (ALT and AST) and improves hepatic steatosis in patients with non-alcoholic fatty liver disease (NAFLD).

Broccoli contains compounds like sulforaphane and vitamin C, which help reduce oxidative stress in the liver and protect its cells. Also, sulforaphane in broccoli is said to activate enzymes that support phase 2 detoxification in the liver, helping it neutralize and eliminate toxins. A 2015 randomized, double-blind, placebo-controlled trial found that broccoli sprout extract significantly improved liver function in men with fatty liver disease by reducing key liver enzymes ALT and γ-GTP.

Onions are rich in sulfur-containing compounds, which are important for the liver's detoxification processes. These compounds help the liver process and eliminate toxins more efficiently. According to a 2020 meta-analysis, quercetin—the primary antioxidant in onions—was shown to significantly reduce the liver enzyme ALT in patients with non-alcoholic fatty liver disease.

Spinach is packed with antioxidants like beta-carotene, vitamin C, and vitamin E, which help protect liver cells from oxidative stress and inflammation. And as per his post, a 2019 meta-analysis has established a direct link between higher consumption of leafy green vegetables, such as spinach, and a 39% lower risk of developing liver cancer.

Cabbage contains vitamin C and other antioxidants that help protect the liver from oxidative stress and damage. And as per Dr. Joseph's post, a 2007 human intervention study, has demonstrated that consuming Brassica vegetables like cabbage directly increases the activity of the liver’s natural phase II detoxification enzyme systems.

Garlic contains sulfur-rich compounds (like allicin) that activate liver enzymes responsible for flushing out toxins. Also, garlic has powerful antioxidant properties that help reduce oxidative stress and inflammation in the liver. A study published by the National Library of Medicine states that garlic supplementation is associated with significantly reduced alanine aminotransferase (ALT), aspartate-aminotransferase (AST), total cholesterol, low density lipoprotein (LDL) and weight.

Artichoke contains cynarin, a natural compound that helps increase bile flow. Bile supports the liver in flushing out toxins and also helps with digestion. Artichokes are also rich in antioxidants like luteolin and silymarin, which protect liver cells from stress and help lower inflammation. A study has shown beneficial effects of ALE supplementation on both ultrasound liver parameters and liver serum parameters (ALT, AST, APRI ratio, and total bilirubin) in patients with NAFLD.