Broccoli
Broccoli stands out as a liver-supporting veggie because it’s packed with sulforaphane, a plant compound shown in clinical studies to help detoxify the liver and lower the risk of liver disease. A 2023 review in the journal Nutrients highlights how broccoli’s antioxidants actively reduce oxidative stress inside liver cells. Research out of Johns Hopkins University demonstrated that eating broccoli regularly may even help slow the buildup of dangerous fat in the liver, which is linked to non-alcoholic fatty liver disease (NAFLD). This is especially important as NAFLD is now one of the most common causes of chronic liver issues worldwide. Broccoli is easy to add to meals—just steam, roast, or toss it into stir-fries. Experts recommend eating cruciferous veggies like broccoli several times a week for the best protective effects. Even just a cup a day can make a difference, according to a study from 2024.
Spinach
Spinach is loaded with vitamin E and other antioxidants that help your liver fight inflammation and cell damage. A 2024 study from the American Journal of Clinical Nutrition reported that people who ate more leafy greens, especially spinach, had a lower risk of liver fibrosis. Spinach is also high in nitrates, which improve blood flow throughout the body, including the liver, enhancing its ability to filter toxins. The chlorophyll in spinach further assists by binding to possible carcinogens and helping the liver remove them efficiently. Nutritionists point out that both cooked and raw spinach offer benefits, so you can easily add it to salads, omelets, or smoothies. Eating at least three servings of spinach a week has been associated with a measurable reduction in liver enzyme levels, a key marker of liver health.
Beets
Beets are rich in betalains, natural compounds that give them their deep red color and provide potent anti-inflammatory and antioxidant effects. Research published in 2023 in the journal Liver International found that beetroot juice improved markers of liver detoxification in adults with early-stage liver disease. Beets are also a good source of fiber, which helps support gut health and indirectly benefits the liver by promoting the removal of toxins from the digestive tract. The natural nitrates in beets also boost blood flow, further supporting liver function. Recent trials have shown that beetroot supplementation can lower blood pressure and decrease liver enzyme levels, both important for maintaining liver wellness. Including beets in your diet, whether roasted, juiced, or grated into salads, can be a delicious way to support your liver.
Brussels Sprouts
Brussels sprouts, like their cruciferous cousin broccoli, contain compounds such as glucosinolates that support the liver’s natural detoxification pathways. In a 2025 clinical trial published in Hepatology Research, participants who consumed Brussels sprouts three times a week had improved glutathione activity—a key antioxidant that helps the liver neutralize toxins. The same trial noted decreased levels of harmful liver enzymes among regular Brussels sprouts eaters. These veggies are also high in fiber, which helps prevent the buildup of fat and cholesterol in the liver. Roasting Brussels sprouts brings out their natural sweetness and makes them a tasty side dish. Eating a variety of cruciferous vegetables has been consistently linked with a lower risk of liver disease.
Carrots
Carrots are an excellent source of beta-carotene, a precursor to vitamin A, which the liver uses for cell repair and immune support. A 2023 analysis in the Journal of Hepatology found that frequent carrot consumption was associated with lower rates of liver inflammation and fatty liver in adults over 50. Carrots also provide polyacetylenes, plant chemicals shown in cellular studies to help the liver process toxins more efficiently. Their fiber content further aids in healthy digestion and the removal of waste, reducing the strain on your liver. Carrots are easy to enjoy raw, cooked, or blended into juices. Health guidelines suggest aiming for at least a half-cup serving a few times a week to gain these protective benefits.
Artichokes
Artichokes are prized for their content of cynarin and silymarin, two compounds shown in recent research to boost bile production and assist the liver in breaking down fats. Several 2024 studies, including one in the World Journal of Gastroenterology, demonstrated that artichoke extract supplementation improved liver enzyme profiles in people with mild liver dysfunction. Artichokes are also rich in fiber and antioxidants, which help lower cholesterol and support cell repair in the liver. Their natural prebiotics encourage healthy gut bacteria, which indirectly benefits liver function by reducing inflammation. Whether steamed, grilled, or added to salads, artichokes are a versatile veggie that can make a real difference in liver health.
Kale
Kale is a nutrient powerhouse, loaded with vitamins K, C, and A, and high in fiber and antioxidants. According to a 2025 study from the European Journal of Nutrition, people who consumed kale regularly had lower levels of liver fat and improved insulin sensitivity—two key factors in preventing liver disease. The glucosinolates in kale are converted by the body into isothiocyanates, which promote liver detoxification and reduce inflammation. Kale’s roughage also helps move waste out of the body, lightening the load on the liver. You can enjoy kale raw in salads, sautéed, or blended in smoothies. Even small amounts a few times a week have noticeable effects on liver function markers.
Asparagus
Asparagus may be best known for its effect on urine, but new research suggests it’s also great for your liver. A 2024 clinical study published in Food Science & Nutrition found that asparagus extract reduced liver damage and oxidative stress in adults with mild liver concerns. The veggie is rich in glutathione, a critical antioxidant that the liver uses to defend itself against toxins. Asparagus also contains inulin, a type of fiber that feeds healthy gut bacteria, indirectly supporting liver health. Its natural diuretic effect helps flush out waste products, reducing the liver’s workload. Steaming or roasting asparagus preserves its nutrients and makes it an easy addition to any meal.
