Using Functional Foods to Improve Detoxification

Spring has finally sprung and, yet again, we find ourselves cleaning out our homes, closets, garages, cars – and hopefully we’re paying some attention to cleaning out our body’s at the same time! Last year, we focused on all of the potential environmental toxins that we want to avoid (See the blog here). This year, we wanted to put a positive twist on things and focus on foods that you should increase and incorporate more into your diet. Here’s a list of 6 specific foods that have been researched and demonstrated to increase your liver and gut’s detoxification ability:

1. Broccoli: We start with broccoli because it is arguably the most powerful detoxification food available! Raw broccoli and broccoli sprouts contain a compound called sulphoraphane that upregulates liver enzyme function and ultimately liver detoxification. In order to receive the liver benefits of broccoli, it needs to either be eaten raw, or chopped up in advance (i.e. wait 30 minutes before cooking/steaming). Heat destabilizes the enzyme responsible for creating sulphoraphane, so raw is best!
2. Berries: Blueberries and blackberries in particular are great for improving detoxification because of their high anthocyanidin content. Anthocyanidins are the compounds that give berries their deep purple colour and also help to improve blood flow to the brain and improve mood. From a toxin-protectant perspective, these berries can prevent damage in the blood vessels caused by peroxynitrites. Frozen organic berries are a great option to be put into your morning shake!
3. Whole Grain Brown Rice: Rice bran fibre, found in whole grain brown rice, has been shown to help bind toxins known as polychlorinated biphenols (PCBs) in the digestive tract and eliminate them 6x better than control groups through the stool. PCBs can have negative effects on the immune system, nervous system and skin. Interestingly, wheat bran fibre has been tested and found to have no benefit in this regard.
4. Green Tea: This herbal tea contains high levels of catechins such as EGCG, which are known for their powerful antioxidant properties. EGCG helps fat-soluble toxins (such as PCBs) leave your body through the digestive tract and can also prevent iron buildup in the brain (which leads to oxidation and damage!). Aim for Japanese-sourced green tea as other sources have been shown to contain high levels of lead.
5. Spinach: Leafy greens contain chlorophyll, a magnesium-based phytonutrient that has also demonstrated an ability to increase PCB excretion in the feces (4x more than control) and also eliminate dioxins. Chlorophyll is found in particularly high levels in spinach. But be sure to choose organic spinach, as it is found on the dirty dozen list of highly pesticide laden foods.
6. Rosemary spice: This is a simple addition to BBQ season because of its ability to decrease cancerous compounds that are created with charred meat. BBQ’ing meat at high temperatures leads to heterocyclic amines, but adding rosemary spice helps to counterbalance their detrimental effects on the body.

At the end of the day, whether we are talking about proper detoxification or any other process in the body, the message remains the same: whole foods are best! Use spices, teas, fruits and vegetables liberally in your day-to-day life and it’s hard to go wrong.

Dr. Colin