How our bodies detoxify
Our bodies are intelligent. So much so that they are constantly in motion trying to maintain homeostasis, or internal stability and balance.
There’s a lot of hype around products, juice cleanses, and special diets that can help us achieve a “detox,” but the truth is our bodies are literally always detoxifying something.
That doesn’t mean we can’t give these systems a little help through our diet. In fact, many foods have been proven to boost our ability to detox by influencing our organs, genes, and enzymes involved in elimination.
The main organs of detoxification are the liver, the kidneys, and the large intestine, with help from the lungs, the skin, and the lymphatic system. Let’s take a look at how we can best support our main organs of detoxification.
Liver Metabolism
THE LIVER’S ROLE
The liver is the primary organ of detoxification. Virtually all waste products in the body are converted in the liver so that they can be excreted safely.
The liver is also an MVP when it comes to nutrient metabolism. It maintains blood glucose levels, it produces bile to break down and absorb fats, and it metabolizes protein.
Everything we digest, from foods to medication, travel to the liver via the bloodstream, where the liver will then process, alter, store, detoxify, and/or release them to be used elsewhere in the body or eliminated.
Supporting the Liver
CRUCIFEROUS VEGETABLES
Cruciferous vegetables have the greatest evidence for liver detoxifying abilities. They contain substances that can help your liver produce more detoxification enzymes.
Sources include: broccoli, cauliflower, cabbage, kale, Brussels sprouts, cabbage
QUERCETIN AND ANTIOXIDANT-RICH FOODS
The liver is constantly carrying out all kinds of metabolic processes. These processes can result in free radicals, or unstable atoms that can cause harm to other cells. Quercetin and antioxidants have both been shown to combat free radicals by stabilizing them.
Source include: apples, citrus fruits, dark berries, onions, red wine, olive oil, leafy greens
TEAS
Certain teas have been shown to aid the liver’s detoxification processes and promote a healthy liver.
Sources include: coffee, green tea, dandelion tea, black tea, chamomile tea
GENETICS
Your genetic composition also plays a role in detoxification. Some genes have variations that allow the liver to detoxify better as a whole while other variations allow the liver to be more responsive to foods that aid in detoxification.
Kidney Health
THE ROLE OF OUR KIDNEYS
Our kidneys are another important organ of detoxification, specifically of excretion. The kidneys filter waste products in the blood (such as metabolites, acids, and medications) and eliminate them through urine.
The kidneys are also responsible for maintaining balance between water and electrolytes, helping us maintain our blood pressure as well as nerve and muscle functions.
KEEPING OUR KIDNEYS HEALTHY
Our kidneys are resilient. Most healthy people eating a diet rich in fruit and vegetables, with a mix of animal and plant proteins will find that their kidneys are in good shape. However, there are some foods that can overtax the kidneys. So here are some tips for maintaining kidney health:
Keep salt intake low. Salt increases water retention in the body. This can put strain on the kidneys, even leading to high blood pressure. Daily salt intakes should remain below 5g, which is just under 1 teaspoon.
Don’t over-consume animal protein. Animal protein has been shown to be especially hard on the kidneys as it can lead to higher levels of urinary waste products, which can increase inflammation. Try to include a variety of protein sources, including meat, fish, legumes, nuts, and seeds.
Gut Elimination
The large intestine is responsible for packaging and removing waste products out of body in the form of stool. Keeping everything moving and regular may not be the sexiest topic, but it’s definitely critical for health (and happiness). Here’s how fiber helps us do it.
SOLUBLE FIBER
Soluble fiber is the kind of fiber that your gut can absorb. It nourishes and lubricates the gut lining, softens waste so that it’s easier to eliminate, and help balance glucose and cholesterol levels.
Sources include: oats, mangoes, beans, legumes, chia seeds, apples, blueberries, nuts
INSOLUBLE FIBER
Insoluble fibre, as you may have guessed, is fiber that the gut cannot break down. It has a variety of benefits and uses in the body, including:
- Adding bulk to waste
- Lowering cholesterol
- Feeding your gut bacteria
Sources include: leafy greens, wheat bran, quinoa, apples, walnuts, almonds, fruits with edible skins
References
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*This guide is for educational and information use only. It is not medical advice and should not be used to diagnose or treat a health problem or disease. Please always consult your doctor regarding a medical condition.
