We've seen our fair share of detox waters, teas, diets, and pills over the years. Items that claim to detoxify our bodies to help rid the body of toxins are appealing to those who want to live a "cleaner" lifestyle.
A detox diet, often called a "detox," refers to a short-term dietary intervention designed to eliminate toxins from the body. A detox may involve fasting followed by a strict diet of fruits, vegetables, fruit juices and water. Some detox diets also include teas, supplements, and cleansers to aid in the detoxification process. The main purpose of detox is to stimulate the liver to remove toxins from the body, improve blood circulation and provide essential nutrients for overall health.
While these diets may sound tempting, the truth is that our bodies are equipped with a natural detox system that includes organs such as the liver, kidneys, skin, and digestive system, making detox diets questionable. The liver, often called the body's detoxification organ, filters the blood to remove substances such as toxins and turn them into waste products, which are then excreted in the urine or stool. The kidneys help filter waste from the blood and help maintain a healthy balance of water, salt, and minerals in the blood.
Meanwhile, the skin, the body's largest organ, creates a barrier against harmful substances and eliminates toxins through sweat. Finally, the digestive system, with the help of beneficial gut bacteria, breaks down complex foods, absorbs essential nutrients, and eliminates waste. These organs work together synergistically to keep the body detoxified and functioning efficiently.
While there is no one food that can magically rid your body of toxins, there are some things you can eat that can help your body get rid of them. "Although 'detox' can be a polarizing word scientifically, detoxification, which occurs primarily in the liver, is a process that requires many nutrients to function properly," says registered dietitian and author Melissa Azzaro RD. A Balanced Approach to the PCOS Cookbook.
According to the medical literature, a strict "detox diet" is hardly necessary. However, it may offer certain benefits, including certain foods that support the body's natural detoxification ability. If you want to add more foods that support your body's natural detoxification process, here are 10 foods worth trying.
Ideally, you'll eat these foods while limiting food additives that may contain "toxins," such as foods high in alcohol and pesticide residues. Read on and discover 10 foods that will completely change your health in 2024 for healthier eating.
citrus fruits
Azzaro highlights citrus fruits and their flavors, especially grapefruit, as foods that can help improve the body's ability to detoxify. They are rich in vitamin C, an important micronutrient that supports the body's natural detoxification processes. Vitamin C is necessary for the production of glutathione, a compound that aids the liver's detoxification pathways.
These fruits also contain a large amount of water, which helps hydrate the body and helps eliminate waste. Citrus flavonoids can protect the liver, improving its function and health.
Azzaro cautions that people "should be careful with grapefruit because it interacts with many medications because of its effects on liver enzymes."
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Broccoli
"Cruciferous vegetables (such as broccoli, broccoli sprouts, cabbage, arugula, and radishes) promote detoxification because they are rich in sulforaphane and indole-3-carbinol, as well as fiber and other antioxidants that support many stages of detoxification. Azaro said.
Sulforaphane is a compound that helps support an important phase (phase 2) of the body's natural detoxification process. Indole-3-carbinol (I3C) is a plant compound that is converted in the stomach to several compounds, including diindolylmethane (DIM). I3C and DIM are antioxidants and stimulators of the body's natural detoxification enzymes.
Antioxidants protect the body from oxidative stress, and fiber helps move waste through the digestive system.
berries
"Berries are another category of fiber- and antioxidant-rich foods that support detoxification, with blueberries and pomegranates at the top of the list," shares Azzaro.
Blueberries and pomegranates are effective sources of antioxidants. Antioxidants play a role in combating oxidative stress, which is a major factor in the accumulation of toxins in the body. Antioxidants aid in detoxification by neutralizing harmful free radicals.
The berries contain a unique plant pigment called anthocyanin (a compound that helps give these fruits their beautiful deep colors). Anthocyanins can help activate an important step in the natural detoxification process, highlighting why these fruits can be included in the diet to support the detoxification process.
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Onion and garlic
"Sulphur-rich foods also support Phase 2 detox," says Azzaro. He describes sulfur-rich foods as "smelly" foods, pungent-smelling foods like onions and garlic. Egg yolks and cruciferous vegetables are also on the list of foods containing sulfur.
Eating foods rich in sulfur can increase glutathione levels in the body. Glutathione is an antioxidant that participates in the body's natural detoxification process, helping it get rid of certain toxins.
In addition, garlic and onions contain allicin, a compound that may protect liver health.
Dried fruits
Dried fruit is a good food to include in your diet to support the detoxification process. They are rich in nutrients that support the body's natural detoxification process, such as fiber, which aids digestion and helps eliminate toxins from the digestive tract.
Hazelnuts are also rich in antioxidants such as vitamin E, which helps neutralize harmful free radicals in the body. They contain essential fats and healthy amino acids, especially arginine, glutathione and methionine, which can support liver health. In addition, dried fruit is a source of plant-based protein. As Azzaro points out, "we need enough protein to produce the enzymes we need for detoxification."
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Flax seed
Azzaro says these tiny seeds pack nutritional power, being a source of lignans and soluble fiber that "can bind excess hormones in the gut and help flush them out of the body through the stool."
Lignans are a special group of chemical compounds found in plants that are classified as polyphenols. They are most commonly found in flaxseeds, but can also be found in other seeds, grains, fruits and vegetables.
Hint. Crush flaxseeds before eating them so your body can use all the compounds in these tiny seeds. This can prevent absorption of the nutritional benefits provided by the protective shell of the flaxseed.
turmeric
Turmeric, a bright yellow spice, is a powerful detoxifier. The active compound curcumin has strong anti-inflammatory and antioxidant properties. These properties make it ideal for detoxification as it helps protect the liver, an important organ for eliminating toxins.
Curcumin can also stimulate the production of glutathione, an antioxidant that the body uses to support the detoxification process.
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watermelon
Watermelon is a refreshing fruit that contains more than 90% water, which helps to cleanse the body and eliminate toxins through the urinary tract. In addition, watermelon is a source of citrulline, an amino acid used in the urea cycle (the process by which ammonia is converted to urea before being excreted in the urine).
It's also packed with essential nutrients like vitamins A, C and B6, as well as the powerful antioxidants lycopene and beta-carotene. These antioxidants help neutralize harmful free radicals in the body, promoting overall health and well-being.
Blueberry
Your kidneys play a key role in your body's ability to eliminate toxins in several ways. Therefore, maintaining kidney health is an important part of supporting the body's detoxification capabilities.
Blueberries are known for their beneficial role in kidney health. They contain a special type of antioxidant known as proanthocyanidins, which help prevent harmful bacteria from attaching to the walls of the urinary tract, thereby reducing the risk of urinary tract infections. Cranberries also have anti-inflammatory and antioxidant properties.
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Waterfall
Yes, we know that technically water is not food. However, when trying to support the body's ability to detoxify (get rid of certain toxins), consuming enough water is crucial. "We need enough water to dissolve toxins so they can be excreted in urine and feces," Azzaro says.
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