The liver acts as a purifier by filtering toxins and waste products from the blood. In addition to detoxification, it plays a variety of roles, including hormone production, red blood cell breakdown, glycogen storage, and bile production. When the liver, which plays various roles in the body, is damaged, problems arise one by one in various parts of the body.
If your liver function is currently poor, you need to change your lifestyle and change the eating habits that cause obesity. One way is to eat foods that are good for the liver. Eat This, Not That, an American health and medicine portal, introduced 4 representative vegetables that are good for liver health.
1. Beat
Betaine contained in beets helps the liver to detoxify and regenerate liver cells. In addition, betaine affects the synthesis process of low-density cholesterol, and lowers the concentration of cholesterol in the blood, thereby preventing the risk of fatty liver. In addition, beets contain many important components needed by the liver, such as betalain, fiber, iron, betacyanin, and folic acid. Beets also contain a fiber called pectin, which cleanses the liver and removes toxins.
If you consume beets, your urine may be slightly reddish in color, but don’t worry. Beets have a higher sugar content than other vegetables, so people with diabetes should consume them with caution. It is good for relieving constipation because it helps bowel movements, but if you have diarrhea, it is better to refrain from it because it can make the problem worse.
2. Broccoli
Broccoli is rich in glucosinolates. Glucosinolate is known to have anti-cancer properties, and along with vitamin C, it helps the liver to excrete toxins. According to a research team at the University of Illinois in the United States published in the international academic journal ‘Nutrition’, cruciferous vegetables are good for preventing fatty liver by reducing fat absorption as well as excretion of toxins from the liver. In particular, it was found to be good for non-alcoholic fatty liver, where fat accumulates in the liver even without drinking. Additionally, the researchers found that regular consumption of cruciferous vegetables was associated with a lower risk of liver cancer. Besides broccoli, cruciferous vegetables include radishes, Chinese cabbage, cabbage, and cauliflower.
3. Brussels sprouts
Another cruciferous vegetable, Brussels sprouts, is known to contain significantly higher amounts of glucosinolates than broccoli. It also contains twice as much sulforaphane, an antioxidant, compared to normal cabbage. Sulloraphane is a substance that has strong anticancer action by inhibiting the growth of cancer cells and promoting apoptosis. Vitamins A and C, which are abundantly contained in Brussels sprouts, also play a role in helping the body’s antioxidant action to occur smoothly.
4. Leafy vegetables such as spinach
Adding leafy vegetables to your diet is also good for liver health. Leafy vegetables like spinach and kale contain a powerful antioxidant called glutathione, which helps keep liver function healthy. In particular, spinach is also rich in beta-carotene, which produces liver cells, and is effective in treating hepatitis. In particular, after the liver is damaged by exhaustion, our body needs more minerals and vitamins.
According to one study, the efficacy of spinach in preventing nonalcoholic fatty liver was only significant when consumed raw. If you’re having trouble eating raw spinach, it’s important to briefly blanch it in boiling water. Leaving spinach in boiling water for too long destroys its nutrients.