As we breathe, drink and eat, we ensure that our body has the proper fuel to power all the bodily processes that keep us alive. But through these same pathways, we are also exposed to various other compounds our body doesn’t need or doesn’t require in provided amounts. As a self-regulated way of “cleaning”, our body has developed a highly sophisticated mechanism for eliminating toxins called detoxification, which we usually shorten to detox.

Now, you can imagine what a complex task our body has. For various compounds like drugs (pharmaceutical, recreational), heavy metals, or thousands of different chemicals (herbicides, pesticides, insecticides, food additives, household learners, and other environmental pollutants), it has to find the most efficient way of eliminating them. And as extraordinary as it may sound, that applies to compounds our body has never come in contact with before.

Have you ever wondered how that works and what factors influence this process’s efficiency?

Detoxification pathways

Detoxification is a vital process happening within our cells, with the liver, gastrointestinal system, kidneys, lungs and skin all playing an essential role in getting rid of unwanted substances.

The essence of the detoxification process is to turn fat-soluble molecules into water-soluble ones our body can excrete through urine and faeces. And for that to happen, it has to run a complex set of chemical reactions. The pathways will be slightly different for each compound, making the story even more complicated. Of course, that is not to scare you but to portray how elaborate the process is.

The detoxification process is divided into two main phases: Phase I and Phase II. Molecules that go through Phase I of the process very often come out as more reactive than their “parent” molecules. This step is needed for them to be able to enter Phase II. If these reactive molecules don’t, for various reasons, enter Phase II of the process, they can easily react with our DNA, RNA and proteins and cause damage within our cells.

But luckily, there are certain types of molecules called antioxidants that can neutralise these reactive species and prevent them from causing damage. Some of these antioxidants are carotenoids (vitamin A), ascorbic acid (vitamin C), tocopherol (vitamin E), selenium, copper, zinc, manganese, coenzyme Q10, thiols (garlic, onions, cruciferous vegetables), silymarin (milk thistle, artichokes) and pycnogenol (pine trees extract, grape skin, green and black tea). We can find these antioxidants in an array of different foods, and sticking to a varied diet is the best way to go!

The detoxification process doesn’t only apply to compounds coming from the environment; through the same pathway certain end products of our metabolism, like steroid hormones and fat-soluble vitamins (A, D, E, K) are eliminated.

So, detoxification is an essential, continuous process of eliminating things our body never needed or doesn’t need anymore.

Still, there are certain foreign compounds our body has trouble eliminating this way, which applies to persistent organic pollutants (POPs) and certain metals. Because of their high solubility in fat, POPs tend to accumulate in adipose tissue and take years to break down.
Heavy metals also tend to accumulate in our bodies, forming complexes with other compounds. Depending on the compound they are bound to, that can happen in the blood, bones and other tissues.

What can influence the detoxification process?

The detoxification process shows significant variability between each one of us. The environment we live in, our age and gender, genetics, the presence of certain diseases, and our diet and lifestyle habits can all promote or suppress this complex set of reactions.

All these factors can, as a consequence, have a positive or a negative influence on the balance between the Phase I and Phase II reactions.

New research shows that a healthy balance between these two phases is crucial for our health. A disbalance between these two phases has been linked with an increased risk for diseases such as cancer, lupus (the most common type: systemic lupus erythematosus), and Parkinson’s disease.

A little bit later, we’ll see which dietary patterns and lifestyle choices have a positive and which ones have a negative impact on that balance.

How can food influence the detoxification process?

One of the most critical steps in allowing these processes to run smoothly is ensuring our body has all the right building blocks. So let’s see which foods can support various detoxification pathways and improve elimination efficiency.

Fats & oils: Important for providing energy for all the detoxification processes.

Great choices: extra virgin olive oil, coconut oil, grapeseed oil, cold pressed flax seed oil, avocado, olives (black or green)

Nuts & seeds: They are also an excellent source of energy and fibre that can assist in proper elimination. Plus, they are excellent sources of B vitamins, vitamin E and minerals playing an important role in detoxification.

Great choices: almonds, cashews, brazil nuts, flax seeds, hazelnuts, pumpkin seeds, sunflower seeds, pecans, pine nuts

Proteins: Proteins provide essential amino acids, which are building blocks for various enzymes and substrates without which these chemical reactions wouldn’t be possible.

Great choices: eggs, salmon, tuna, sardines, mackerel, rainbow trout, halibut, seafood, turkey, beef, lamb, pork, veal, venison, tofu, tempeh

Legumes: Legumes will provide you with amino acids for enzyme build-up, fibre for better elimination and various phytochemicals that act as antioxidant molecules preventing reactive ones produced in Phase I from damaging other cellular molecules (DNA, RNA and proteins).

Great choices: peas, beans, lentils, chickpeas, edamame

Dairy & alternatives: They provide amino acids and selenium that also acts as an antioxidant.

Great choices: whey, yoghurt, ricotta cheese, cottage cheese

Grains & pseudo grains: Grains are, like legumes, fruit and vegetables, excellent sources of fibre, antioxidants and some amino-acids.

Great choices: buckwheat, millet, quinoa, rice, sorghum, teff, oats

Fruits: Fruits are excellent sources of various phytochemicals that act as antioxidants and fibre that help the intestinal transit of toxins. They are also, in general, high in water which aids in detoxification.

Great choices: blackberries, blueberries, cherries, grapes, papaya, pineapple, pomegranate, raspberries, strawberries, grapefruit, apples, oranges

Vegetables: Like fruit, vegetables are excellent sources of fibre and various phytochemicals, especially those from the Brassica genus, which directly impact the detoxification pathways. Apart from being good protection from free radicals, phytochemicals can also increase the flow of bile and the pH of the urine, thus regulating the elimination.

Great choices: onion, garlic, pumpkin, carrot, sweet potato, red peppers, kale, broccoli, collards, spinach, chard, romaine lettuce, celery, beetroot, brussel sprouts, asparagus, artichokes, watercress

Flavonoids found in fruit and vegetables have been shown to induce Phase II reactions while decreasing Phase I activity. This will allow reactive molecules produced in the first phase to continue their transformation process, preventing them from reacting with other molecules within cells.

“One of the explanations for fruit and vegetables’ ability to protect against many cancers is partially through the activation of the second detoxification phase.”

Spices like turmeric and rosemary can promote specific detoxification pathways in Phase II, as well as some drinks like green tea, black tea and red wine.

Some of these foods are called bifunctional modulators. The name comes from their ability to adapt Phase I and Phase II activity depending on the varying exposure. Best examples are: pomegranates, turmeric (curcumin), vegetables from cabbage family, green tea and artichokes.

What can harm the detoxification pathways?

Smoking

Polycyclic hydrocarbons from cigarette smoke can increase Phase I activity with little to no changes in Phase II reactions, possibly leading to the increase of previously mentioned reactive molecules that can cause damage to our DNA, RNA and proteins.

Certain dietary factors

Consuming charbroiled meats (slightly burned and black), high-caffein beverages and alcohol containing beverages have a similar effect on Phase I activity as smoking.

If fasting or ingesting high levels of substances that are detoxified through one of the paths called sulfation, it is more likely we will deplete our sulfate reserves necessary for this detoxification path to continue.

A diet lacking complete protein (all essential amino acids) and a diet high in saturated fat can slow down Phase I, resulting in a slower detoxification process.

Constant weight shifts

Weight loss can release toxins (like POPs) accumulated in the fatty tissue into the bloodstream, transporting them to sensitive body organs like the brain and kidneys. Studies suggest that this is where they are most dangerous and can show adverse health effects. Also, it seems that fasting doesn’t eliminate more of these compounds but rather redistributes them to these sensitive tissues.

“Unhealthy” gut

The bad bacteria in our gut can produce compounds that can increase our toxic load, which is why our gut health is so important.

Liver damage

Since the liver is one of the main detoxification sites, it makes sense that liver damage due to alcoholic disease, fatty liver disease, biliary cirrhosis or liver cancers can lower detoxification activities.

Consuming certain drugs with grapefruit juice

Grapefruit juice with high amounts of a flavonoid called naringenin can inhibit the metabolism of certain drugs by inhibiting their detoxification path.

As we can see, detoxification is not a process we can switch on and off. It is constantly happening to ensure all our bodily functions work correctly. Only by following a balanced diet can we support these processes and minimise the damage specific environmental exposures bring. Providing a sufficient amount of complete protein (including all essential amino acids), a good amount of unsaturated fat and fibre, as well as various vitamins, minerals and phytochemicals that can act as antioxidants and boost certain detoxification pathways will help us guide these reactions in the right direction.

Next time you come across one of the popular detox diets promising you to clean your body from all the toxins in three days, remember this, and hopefully, you can make a better decision for your health.