The liver plays a vital role in filtering toxins from the blood, regulating blood sugar levels, controlling blood clotting, and aiding digestion. However, the health of your liver can be negatively affected by pollutants, processed foods, smoking, alcohol, and certain medications.
Constant exposure to environmental toxins, such as air pollution and chemicals in food, forces the liver to work harder to filter out harmful substances. Over time, this can lead to inflammation, fatty liver disease, and a reduced ability to detoxify the body effectively. Poor diet, smoking, and excessive alcohol consumption further strain the liver, making it less efficient at breaking down toxins and maintaining good health.
Certain foods can help detoxify your liver. Among them, cruciferous vegetables are nature's way of shielding you from modern-day pollutants. Adding Broccoli and Brussels sprouts to your diet is a natural and convenient way to support liver health, reduce toxin buildup, and keep your body functioning well. Research in Pubmed suggests that the Broccoli sprout extract (BSEx) protects the liver from various types of xenobiotic substances through the induction of detoxification enzymes and glutathione synthesis.
Also read | What to eat in a balanced diet: Try these 5 healthy food pairings for your daily diet
As pollution levels rise, your body is increasingly exposed to harmful toxins. Broccoli and Brussels sprouts are rich in powerful compounds that support the liver's detoxification process, assisting in the removal of heavy metals and dangerous chemicals. Nidhi Nahata, a Lifestyle Coach and Founder of Justbe by Nidhi Nahata, emphasises that incorporating these greens into your diet can enhance liver function and help protect your body from environmental toxins.
Air pollution, processed foods, and chemical exposure contribute to the accumulation of toxins in the liver, making it more difficult for the liver to eliminate harmful substances. Over time, this can lead to inflammation and a decrease in liver function. "Two key compounds found in broccoli and Brussels sprouts, sulforaphane and glucoraphanin, play a crucial role in detoxification. They activate the liver's natural detoxification enzymes, aiding in the removal of heavy metals, harmful chemicals, and carcinogens," says Nahata.
Also read | Best diet plan: 9 healthy eating tips for weight loss, fitness
These vegetables, she says, support both Phase 1 and Phase 2 liver detoxification, ensuring toxins are effectively neutralised and eliminated. “They also boost the production of glutathione, a powerful antioxidant that protects liver cells from damage. When the liver functions properly, the body can efficiently clear out pollutants, reducing the risk of long-term health issues,” she adds.
Here’s how broccoli and Brussels sprouts help the liver detox, and tips to prepare them:
- Support detoxification: These cruciferous vegetables boost Phase 1 and Phase 2 detox, allowing the liver to break down and remove harmful substances.
- Natural cleanser: Their high fibre content helps sweep out toxins from the digestive tract, reducing the burden on the liver.
- Reduce inflammation: Chronic exposure to pollution can cause liver inflammation, but antioxidants in these vegetables protect liver cells from oxidative stress.
- Balance hormones: A sluggish liver can lead to hormonal imbalances. Indole-3-carbinol, found in cruciferous vegetables, supports estrogen metabolism, preventing hormone buildup.
- Improve gut health: A healthy gut is key to proper liver function. The prebiotic fibre in these vegetables feeds good gut bacteria, supporting digestion and detoxification.
- To retain their detoxifying benefits, cook these vegetables properly, suggests Nahta. "Lightly saute broccoli instead of overcooking it, and roast Brussels sprouts with lemon to boost vitamin C and sulforaphane absorption. Blend them into smoothies with ginger and turmeric for added anti-inflammatory benefits, or add them to soups, stir-fries, and grain bowls for a nutritious and tasty meal,” she adds.
While these vegetables have many benefits, some people should eat them in moderation, she cautions. “Those with hypothyroidism should be cautious, as cruciferous vegetables contain goitrogens that may interfere with iodine absorption, though cooking reduces this effect. Similarly, people on blood thinners should be mindful, as these greens are rich in vitamin K, which can affect blood clotting. It's best to consult a doctor before making significant dietary changes,” Nahata says.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
