DETOXSubstances that damage the structure of cells, exist in foods we eat, liquids we drink, and air we breathe. Some come from external sources, like alcohol, tobacco, drugs, pesticides, heavy metals, processed foods, preservatives, additives, and airborne allergens. Others are created internally, like free radicals and metabolic waste. Liver Enemies:
Alcohol For detox purposes, aim for ten-plus glasses of water a day. Drinking bottled spring, artesian, or purified water is best. Reverse osmosis plus carbon filtration is my choice. Organic foods are free of pesticides, synthetic fertilizers, growth hormones, and genetically engineered substances, and that means a whole lot fewer toxins in your body. Fruits and vegetables are full of antioxidants and phytochemicals that neutralize harmful free radicals and reduce damage to cells. Dark green and red vegetables and fruits have detox power. Artichokes have cynarin found in its leaves, that stimulates bile secretion. That helps improve fat emulsification and digestion. Cruciferous vegetables, broccoli, brussels sprouts, cabbage, and cauliflower, are rich in glucosinolates, precursors to sulforaphane, a liver-friendly phytochemical that stimulates detoxification enzymes, helping to neutralize cancer-causing chemicals. Spinach contains alpha-lipoic acid, which increases production of glutathione, a compound that helps dissolve toxins and protect against cellular damage. Studies indicate that red-pigmented, lycopene-rich foods—such as tomatoes, papaya, and watermelon—improve liver health. Whole foods contain more fiber, which helps move toxins out of the body. Beans, soybeans, lentils, nuts and seeds, and whole grains, like barley, buckwheat, oats, and quinoa, are high-fiber sources that cleanse your liver naturally. A new study suggests that theanine, an amino acid found in green tea, may help protect the liver against alcohol damage. Liver friendly foods:
Apples Always consult your health care provider before taking any supplements. Ginger is a great detoxifier and aids in digestion. Oranges contain limonene, a compound that inactivates toxins and hurries them out of the body.See detox soup recipe below. Silymarin / Milk thistle: Liver-protective; also helps the liver recover from toxic effects. Dose> 60–100 mg, twice daily. Alpha-lipoic acid: Antioxidant properties protect the liver. Dose> 50–100 mg, twice daily. Vitamin C. Helps protect the liver from viral infections, such as hepatitis B and C. Dose> 500 mg daily. Dandelion tea: Contains liver-supportive nutrients that assist with detox. Dose> 1 cup daily. Cleanse and restore liver function: garlic boosts detoxifying enzymes. Spread on whole-grain bread, or mix with whole-wheat pasta.
6 cloves garlic Mince garlic. Add finely ground walnuts. Add mustard greens, garlic powder, and salt making a thick paste. Slowly drizzle in olive oil and blend until smooth. Nutrition Facts Per 1/4 cup:
Calories: 269
Carrot, Orange, and Ginger Detox Soup
1 tablespoon olive oil Start a soup pot on medium heat for about 30 seconds. Add olive oil, onion, and ginger. Quickly sauté 2–4 minutes, until onion is translucent. Add carrots, potatoes, broth, water, thyme, and cardamom. Bring to a full boil; reduce heat and simmer until carrots and potatoes are soft, 12–15 minutes. Remove from heat. Purée soup in a blender or food processor until smooth. Add orange juice and zest; add salt to taste. Purée again, return to stovetop, and heat through. Serves 6 Nutrition Facts Per Serving:
Calories: 112
Mix gold and red beets for additional color. Cook beets on a separate pan to prevent bleeding. For a heartier meal, top with grilled salmon or chicken.
1/2 pound parsnips, scraped and cubed Preheat oven to 425°. Place parsnips, beets, turnips, rutabaga, and sweet potatoes on two large baking sheets. Drizzle with 2 tablespoons olive oil (divide between pans); sprinkle each pan with rosemary, garlic, and toss with hands to mix well. Cover loosely and bake for 25 minutes. Remove from oven. Divide zucchini between two pans. Toss to coat and return to oven uncovered. Cook for 10 minutes longer, until vegetables are tender. While vegetables are roasting, combine arugula, basil, the remaining tablespoon olive oil, and vinegar. Toss to mix and place on serving plates. Top with hot vegetables and serve. Serves 6 Nutrition Facts Per Serving:
Calories: 161
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