The liver is the largest internal organ in the human body, responsible for over 500 essential functions — from breaking down proteins and storing minerals to producing bile and detoxifying the blood. Despite its importance, liver diseases are increasing worldwide, largely due to poor lifestyle habits, particularly diet.

To protect this vital organ, gastroenterologist Dr. Joseph Salhab from Florida shares the three humble vegetables he personally eats every day to support his liver. These vegetables are affordable, easy to prepare, and backed by scientific research.

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1. Broccoli

The first vegetable on Dr. Salhab’s list is broccoli. Members of the cruciferous family — including broccoli, cabbage, kale, and Brussels sprouts — are widely recognized for their liver-protective properties.

Broccoli is rich in sulforaphane, a natural compound known for boosting the liver’s detoxification processes. This compound activates enzymes that help neutralize toxins and reduce inflammation.

A 2015 study found that broccoli sprout extract significantly lowered ALT and gamma-GTP levels in men with fatty liver disease — two important biomarkers that indicate liver stress and damage. The results suggest that broccoli can help improve liver function and slow disease progression.

For people who dislike broccoli, Dr. Salhab recommends easy alternatives within the same family:
“If you don’t enjoy broccoli, you can replace it with other cruciferous vegetables like cabbage, kale, or Brussels sprouts.”

These vegetables offer similar protective benefits thanks to their antioxidant and detox-boosting compounds.

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2. Beets

The second vegetable Dr. Salhab regularly incorporates into his meals is beetroot.

Beets contain betalains, powerful antioxidants that give the vegetable its deep red-purple color. Betalains help reduce oxidative stress in the liver and support tissue recovery.

Beets are especially beneficial for individuals with fatty liver disease. A 2023 meta-analysis showed that beetroot juice significantly reduced ALT and AST — two key enzymes that rise when the liver is injured. Lower levels indicate healthier liver function and reduced inflammation.

Beets may also improve severe hepatic steatosis, a condition in which excessive fat accumulates in the liver. Beyond betalains, beets are rich in folate and manganese, both essential for metabolic processes in the liver.

Dr. Salhab recommends incorporating beets in simple, daily-friendly ways:

• roast them

• juice them

• grate raw beets into salads

• blend them into smoothies

These small additions can contribute meaningfully to long-term liver health.

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3. Artichokes

The third vegetable — and a favorite of Dr. Salhab — is artichoke, which he describes as “one of the best foods for the liver.”

Artichokes are packed with antioxidants, particularly cynarin, a compound shown to support liver regeneration and enhance bile production. Bile plays a crucial role in breaking down fats and carrying toxins out of the body.

Cynarin also helps reduce inflammation and supports the repair of damaged liver cells, making artichokes especially valuable for people dealing with fatty liver, toxin exposure, or digestive sluggishness.

Dr. Salhab shares his personal way of enjoying them:
“I like to blend cooked artichokes into a creamy spread and smear it on sourdough bread. It’s the perfect lunch.”

Besides spreads, artichokes can be:

• steamed

• added to salads

• tossed into pasta

• eaten as a savory dip

Regardless of how they’re prepared, their detox and antioxidant properties make them a standout choice for daily liver care.