CC BY
5food to detoxify the body
Eliseeva Tatyana, editor-in-chief on the edaplus.info website
Anna Shelestun , nutritionist, nutritionist
E-mail: [email protected], [email protected]
Abstract. The article discusses toxins and their effects on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Foods are indicated to reduce the level of toxins, the scientific basis of nutrition for detoxification of the body is considered.
Keywords: detox, healthy foods, recommendations
A slender toned figure, clean skin without acne, a healthy gastrointestinal tract are the dream of any person. But due to busy work schedules, most people do not adhere to a workout regimen and a balanced diet, which provokes the accumulation of toxins. That is why it is so important to periodically detoxify the body. A few tips will help you wisely choose the food that works best for you and doesn't poison your body.
How do toxins enter the body?
The filtering organs are exposed to a huge load every day - they suffer from exposure to heavy metals, stress, junk food, carcinogenic cosmetics, HEV radiation from gadgets that penetrate the skin deeper than UV rays. A healthy body is cleansed of poisons through feces, urine and sweat - detoxification occurs due to the stable functioning of the liver, lungs, intestines and kidneys. [1,2] When they do not cope with the task, poisons accumulate and damage tissues, organs:
• destroy enzymes, undermining most of the body's functions - from the production of hemoglobin to the conversion of glucose into energy;
• displace calcium, which causes bone loss;
• damage DNA and accelerate aging, disrupt the production of thyroid hormones.
When the body is most in need of cleansing, our organs are no longer able to cope with the task. In addition, internal autointoxication occurs - toxins are produced by your own body as a result of poor digestion and excretion. It turns out a vicious circle, and getting rid of the toxic burden is very difficult.
What is a detox diet: truths and myths about detox
Detox therapy usually consists of a period of fasting followed by a strict diet based on water, fruits, vegetables, juices, herbal infusions, teas, colon cleansing supplements and deficiencies. Avoid alcohol, caffeine, gluten, red meat, refined sugar, and often dairy products.
7 Signs You Need a Detox:
1. skin problems - rashes, acne, allergies, etc.;
2. intolerance to food, smells;
3. diarrhea, constipation, bloating, flatulence and other digestive problems;
4. reduced resistance to infections - frequent colds, viruses, herpes;
5. weight loss problems
6. fatigue, low energy levels, lack of strength after sleep;
7. inability to concentrate on something, fuzzy thinking.
Avoiding junk food is beneficial in all cases, but some advertised diets involve the use of laxatives, which is dangerous to health and life. Before carrying out any detoxification, you must first pass the tests and consult with a doctor, nutritionist, nutritionist. Sometimes the symptoms that cause the need for cleansing can be a sign of an illness and the need for treatment.
Top 15 Natural Detox Foods:
1. Eggs
The sulfur-rich product enhances the excretion of heavy metals such as cadmium. It also improves the function of glutathione, the main antioxidant needed to protect cells from free radicals. Sulfur can also be obtained from protein foods (milk, meat, fish), broccoli, legumes, nuts, garlic, onions. [3, 4]
2. Chlorella
Algae is similar in its usefulness to spirulina and contains a lot of chlorophyll, B vitamins. It has been scientifically proven that it detoxifies heavy metals, radiation, lowers sugar and cholesterol. [5]
3. Cilantro
Coriander seed enhances the excretion of lead, phthalates, insecticides. The compounds terpinene, quercetin and tocopherols reduce inflammation and slow down the growth of cancer cells in the lungs, prostate, breasts, and intestines. [6]
4. Amla
Dried Indian gooseberries contain more antioxidants than other berries, walnuts, cocoa, green tea -about 600-800% of the daily value of vitamin C is concentrated in one berry. Amla also prevents the formation of free radicals that provoke oxidative stress and dementia, asthma, cancer, heart and liver disease. [7]
5. Wild Rosehip
Fresh and dried berries are full of vitamins A and C, minerals needed to detoxify organic compounds. They are useful for the immune system, have a diuretic effect, astringent and regenerating properties, which is important for the health and beauty of the skin. [eight]
6. Spinach
In 100 g of leaves, almost 200% of the recommended daily norm of vitamin A and 600% of vitamin K were found. The concentrations of manganese, magnesium, folic acid, vitamin C, lutein, zeaxanthin, and carotenes are also high. All of them are necessary to fight aging, oncology, diabetes. [9]
7. Oily fish
Salmon, mackerel, herring contain a lot of omega-3. The unsaturated fatty acid lowers blood triglycerides and blood pressure, thereby improving liver and kidney function. Doctors advise eating 23 servings of fish per week. [ten]
8. Cruciferous vegetables
Broccoli, cauliflower and Brussels sprouts are often recommended for people with kidney disease. They are rich in antioxidants, extremely nutritious and reduce the risk of many types of cancer. Eating five servings a week is enough to get the benefits. [eleven]
9. Cranberry
The natural antibiotic is often advertised as a urinary tract supplement. It prevents bacteria from attaching to the urinary tract and protects the kidneys from infection. To get its benefits, just add a handful of berries to oatmeal, compote, salad. [12]
10. Aloe Vera Juice
The water of the medicinal plant contains the necessary amino acids for the formation of proteins, enzymes for digestion, sterols to reduce inflammation, electrolytes to maintain water balance and excretion of metabolic products. The juice is mixed with water and taken in courses or on an ongoing basis to maintain a healthy digestive tract. [13]
11. Grapefruit
The fruit helps the liver and kidneys cleanse the blood, which is due to the high levels of pectin. The gel-like fiber adheres to toxins in the blood and removes them from the body with urine, promotes weight loss. Minerals, vitamin A and C additionally protect against harmful bacteria and viruses.
[fourteen]
12. Sauerkraut
Gut health starts with prebiotics, and pickled vegetables are rich in them and contain probiotics as well. They support the immune system, the detoxification system, and the production of beneficial short-chain fatty acids. [fifteen]
13. Turmeric
The seasoning neutralizes key pro-inflammatory molecules that contribute to the development and exacerbation of diseases. But curcumin is poorly absorbed by the small intestine, so curcumin-based supplements are more beneficial. [16]
14. Sunflower seeds
Vitamin E, flavonoids and other plant compounds in seeds speed up the movement of food through the intestines and the elimination of toxins. They are also a source of zinc, selenium and other minerals that increase immunity and activity throughout the day. [17]
15. Blueberry
Berries have one of the highest levels of antioxidants among fruits and vegetables. And the natural dyes anthocyanins, which give them a characteristic color, further inhibit the growth of cancer cells. But that's not all the benefits of blueberries - eating berries with a high content of potassium and vitamin C for 21 days protects the liver from damage, reduces inflammation and increases the body's immune response. [eighteen]
Other Helpful Detox Tips
If you want to be healthier, you need to choose proper nutrition on an ongoing basis and exercise regularly, rather than doing temporary "promotions" of cleansing or losing weight. Develop healthy habits that will allow you to always be in shape:
• drink at least 30 ml of clean water per 1 kg of body weight per day - water removes waste during urination and sweating; [19]
• exercise - reduce inflammation and normalize natural detoxification with weekly moderate to high intensity exercise for 75-300 minutes; [twenty]
• maintain a healthy weight - extra pounds contribute to the development of non-alcoholic fatty liver disease;
• take antibiotics and any medications only as directed by your doctor;
• arrange a rest for the organs - exclude all allergenic foods for a while, and then gradually return them to the diet;
• limit stress and ensure good sleep - it is important for recharging the brain, removing toxic waste accumulated during the day; [21]
• reduce salt intake - it causes the body to secrete antidiuretic hormone to delay urination;
• give up household chemicals and cosmetics with chemicals, replacing them with organic products;
• take care of the cleanliness of the air in the room - ventilate the rooms, quickly solve the problem with dampness and mold, dust regularly and use air purifiers.
Avoiding alcohol, avoiding cigarettes, choosing foods with antioxidants, and other healthy habits will help your body get rid of toxins on a regular basis without medication. The effect that diet has on well-being is amazing - due to proper nutrition and movement, 50-70% of diseases can be prevented. It sounds too simple to be true, but there is no substitute for a healthy lifestyle.
Literature
1. Nutritional aspects of detoxification in clinical practice, https://pubmed.ncbi.nlm.nih.gov/26026145/
2. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements, https://pubmed.ncbi.nlm.nih.gov/21057782/
3. Onion and garlic extracts lessen cadmium-induced nephrotoxicity in rats, https://pubmed.ncbi.nlm.nih.gov/18521705/
4. Glutathione Homeostasis and Functions: Potential Targets for Medical Interventions, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303626/
5. Enhanced elimination of tissue methylmercury in Parachlorella beijerinckii-fed mice, https://pubmed.ncbi.nlm.nih.gov/21297350/
6. Antioxidant Activity of Spices and Their Impact on Human Health: A Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618098/
7. A Pilot clinical study to evaluate the effect of Emblica officinalis extract on markers of systemic inflammation and dyslipidemia, https://pubmed.ncbi.nlm.nih.gov/23105791/
8. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
9. Antioxidant Effects of Spinach (Spinacia oleracea L.) Supplementation in Hyperlipidemic Rats, https://pubmed.ncbi.nlm.nih.gov/24772405/
10. Oily fish, coffee and walnuts: Dietary treatment for nonalcoholic fatty liver disease, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588084/
11. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/
12. Phytochemicals of cranberries and cranberry products: characterization, potential health effects, and processing stability, https://pubmed.ncbi.nlm.nih.gov/20443158/
13. Aloe vera: a short review, https://pubmed.ncbi.nlm.nih.gov/19882025/
14. Vitamin C as an antioxidant: evaluation of its role in disease prevention, https://pubmed.ncbi.nlm.nih.gov/12569111/
15. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/
16. Multitargeting by turmeric, the golden spice: From kitchen to clinic, https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201100741
17. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.), https://pubmed.ncbi.nlm.nih.gov/29086881/
18. Effect of blueberry on hepatic and immunological functions in mice, https://pubmed.ncbi.nlm.nih.gov/20382588/
19. Dietary water affects human skin hydration and biomechanics, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/
20. Mechanisms governing the health and performance benefits of exercise, https://pubmed.ncbi.nlm.nih.gov/24033098/
21. Sleep facilitates clearance of metabolites from the brain: glymphatic function in aging and neurodegenerative diseases, https://pubmed.ncbi.nlm.nih.gov/24199995/
An extended HTML version of this article is available on the edaplus.info website Food to detoxify the body
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info Shelestun Anna, nutritionist
E-mail: [email protected], [email protected]
Received 28.07.2021
Abstract. The article discusses toxins and their effects on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Foods are indicated to reduce the level of toxins, the scientific basis of nutrition for detoxification of the body is considered.
