Summer is in full swing all over America. During this time, sweat and the excretion of harmful chemicals become requisites as the body needs to neutralise the effects of UV damage and discomfort caused by soaring temperatures.
One of the ways in which the body does that is by sweating, excretion and internal detoxification, in which the liver is instrumental. Despite the body’s own work, it needs fuel to amp up the process and make it work efficiently. This is where detox foods and drinks play a huge role.
There are several simple day-to-day foods that can help the body detox. Add them to your grocery list and learn how they can benefit you.
6 Foods That Aid Body Detox
1) Cruciferous Vegetables
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Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, are a source of sulforaphane, which is a detoxifying sulphur compound. This compound is responsible for the characteristic shape of the nodes of the vegetables. Sulforaphane aids in body detox by helping the liver eliminate toxins. This is explained by a study published in the Nutrition Journal in 2011. The study explains that cruciferous vegetables were effective in reducing systemic oxidative stress, suppressing mutagenic and carcinogenic activity that can lead to cancer, reducing proliferation [5,6] and inducing phase II detoxifying enzymes such as glutathione S-transferases (GST) and UDP-glucuronosyltransferases (UGT) [7, 8].
2) Green Tea
Green tea is widely popular for its antioxidant activity, which helps in the rejuvenation and detoxification of the body through various mechanisms. The Journal of Chinese Medicine, in one of its articles posted in 2010, says that research on animal models suggests that its catechins protect against degenerative diseases. They exhibit antitumorigenic and immune-modulating properties, combat oxidative stress, and support neurological health.
Epidemiological studies link green tea consumption to reduced risks of several cancers and chronic diseases, attributed to its potent antioxidants. Additionally, green tea offers antifungal, antiviral, and anti-inflammatory benefits, enhances bone density, and may protect against neurodegenerative conditions.
3) Yoghurt
Yoghurt is renowned for being a great source of active probiotics that aid the digestive process and help fight inflammation. The good bacteria in yoghurt boost the gut microbiome, supporting the digestion process and eliminating toxins. This detoxifying action supports the immune system and enhances the body's own abilities to fight diseases and viruses. Plus, the cooling reaction of yoghurt gives you a relaxing feeling during the hot days of summer. You can include yoghurt in your diet in many ways this summer.
4) Garlic
Garlic is also loaded with sulphur, which can help detoxify the heavy metals in the body. Researchers say that the sulphur compounds, which are responsible for the sharp flavour of garlic, protect the body against organ damage caused by heavy metal toxicity when it's consumed in substantial quantities. Allicin, a compound found in garlic, contributes to the reduction of lead levels in both the bloodstream and vital organs.
A 2012 study conducted among car battery plant workers who faced heightened lead exposure revealed a 19% decrease in blood lead levels with garlic intake. Moreover, garlic demonstrated superiority over the drug D-penicillamine in alleviating symptoms associated with lead toxicity, including headaches and hypertension.
5) Citrus Fruits
Citrus fruits like oranges, lemons, clementines, tangerines, and grapefruit are acidic in nature and loaded with potent antioxidants that supplement the body's natural detox. In a 2014 study published by the Journal of Medicinal Food, it was clarified that citric acid, primarily sourced from citrus fruits, demonstrated notable effects in mitigating endotoxin-induced oxidative stress in the brain and liver. Citric acid at doses of 1-2 g/kg reduced lipid peroxidation, inflammation, and liver damage while enhancing antioxidant enzyme activity.
6) Onions
The several layers of onion pack numerous nutritional benefits and potent antioxidants that aid body detox. Compounds like allicin, quercetin, sulphur compounds like cysteine and methionine, flavonoids and vitamin C all work together to protect the body from oxidative stress and reduce the damage caused by free radicals. This reduces the risk of several chronic diseases related to heart disease and cancer.
In a 2019 publication by the Journal of Food Science and Technology, it was clarified that the outermost layers of onion show the highest antioxidant activity, with a distinct decreasing trend observed towards the innermost layers in all types of onion samples. To make full use of the antioxidants in onions, consider making a spice from onion peels rather than throwing them in the trash.
To gain the most benefit from your body detox, include these foods in your daily diet and give your body a refreshing boost this summer.