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According to The Times of Indiathe liver is the largest organ in the human body, which performs over 500 vital functions, including protein digestion, mineral storage, bile production, and blood filtration. However, liver diseases are on the rise globally, and adjusting one’s diet plays a key role in maintaining liver health.

Here is a closer look at Dr. Salhab’s vegetable recommendations for liver protection:

1. Broccoli

As a member of the cruciferous vegetable family, broccoli is well-known for its liver-protective qualities. It is rich in sulforaphanes, naturally occurring compounds that aid in the liver’s detoxification processes. A 2015 study demonstrated that broccoli sprout extract significantly reduced ALT (alanine aminotransferase) and γ-GTP (gamma-glutamyl transpeptidase) levels in men with fatty liver disease, leading to improved liver function.

According to WebMDbroccoli can also help protect against metabolic dysfunction-associated steatotic liver disease (MASLD), a condition where fat accumulates in the liver. For those who are not fond of broccoli, Dr. Salhab suggests alternatives such as cabbage, kale, or Brussels sprouts, which offer similar liver-boosting benefits.

2. Beetroot

Beets contain betalains, the compounds responsible for their rich red color. These betalains help reduce oxidative stress in the liver and promote its healing.

According to the doctor, beetroot is particularly beneficial for individuals with liver conditions such as fatty liver. A 2023 meta-analysis revealed that beetroot juice supplementation significantly lowered liver enzymes like ALT and AST (markers of liver stress) in patients with non-alcoholic fatty liver disease (NAFLD).

Beetroot is also effective in improving conditions like hepatic steatosis (fat accumulation in the liver) and is packed with folate and manganese, which support liver metabolic processes.

3. Artichokes

Artichokes are another powerhouse vegetable packed with antioxidants. They contain polyphenols, quercetin, rutin, vitamin C, luteolin, and silymarin—compounds known for protecting liver cells from oxidative damage and fighting inflammation. Dr. Salhab describes artichokes as “one of the best liver health foods” due to their high antioxidant content.

Artichokes also contain cyanurin, a potent antioxidant that helps regenerate liver cells and improve bile production, which aids in the breakdown of fats and the removal of toxins.