Eating for Longevity — Choosing Foods that Remove Toxins from the Body
by Nils Osmar — revised March
Heavy metals are present in many foods, and accumulate in the body over time. Fortunately there are compounds that can help remove them.
The Problem is Real – and Affects All Ages
Metals accumulate in our tissues as the years go by – but they can also cause serious problems in children. According to a study called Chelation: Harnessing and Enhancing Heavy Metal Detoxification:
Toxic metals pose particular risks to the very young, as exposures early in life compromise development, with lifelong physical, intellectual, and behavioural impairments. In adults, major chronic diseases [13], including cardiovascular and renal disease, and neurological decline, are also strongly associated with toxic elements.
The International Agency for Research on Cancer (IARC) classifies cadmium as a known carcinogen, inorganic lead a probable carcinogen, and methylmercury a possible carcinogen [14].
Heavy Metals and Aging
The elderly are increased danger from heavy metals. This is due to a combination of factors:
- Long-term exposure: Heavy metals like lead and cadmium have long half-lives in the body and are distributed in the skeleton, which acts like a long-term storage site. As the years go, if we’re not proactive in removing them, cumulative exposure from environmental sources (like air and water pollution, heavily processed food, and industrial emissions) can lead to higher concentrations.
- Kidney problems: The function of our kidneys can decline with age. This reduced function can lead to a decreased ability to excrete heavy metals, causing them to accumulate more rapidly.
- Accumulation in the bones: Toxins can move from our tissues as the years go by. For example, cadmium in the bone tends to increase significantly with age. So it’s important to be proactive in avoiding and removing them throughout our lives.
How to Remove Them
Doctors have access to drugs and medical procedures which can bind to toxins and help us to excrete them. Our dietary choices can make a big difference too, both in avoiding toxins and removing them from the body.
Foods that Attach to Metals and Help us Excrete Them
The list below is not comprehensive, but is intended as a place to start:
- Foods rich in sulfur (such as garlic, onions and egg yolks). Sulfur-rich foods help the liver detoxify heavy metals like lead and arsenic, and have shown protective effects against cadmium-induced kidney damage and lead-related oxidative stress in animal studies. They have also been found to reduce kidney damage from cadmium and to reduce oxidative damage from lead in rats. Related study.
- Glutathione: High levels of glutathione appear to protect cells from the oxidative damage that heavy metals can cause. Taking glutathione supplements has minimal effects. One effective way to raise glutathione is to take a combination of NAC (N. acetyl cysteine) and the amino acid glycine. Whey is one of the most effective foods for increasing glutathione.
- Modified citrus pectin: Modified citrus pectin was shown in several studies to lower toxicity by roughly 74% in human participants.
- Sulfur-containing amino acids such as taurine and methionine chelate and remove both lead and mercury. Eggs, onions and garlic are also rich in sulfur amino acids.
- Alpha-lipoic acid and selenium have also been shown to remove mercury from the body.
- Broccoli and broccoli sprouts remove benzene from the body. According to this article by Dr. Rhonda Patrick, “A 2014 study found that sulforaphane from a broccoli sprout beverage markedly increased urinary benzene excretion among people living in China, where air pollution levels are among the highest in the world.”
- What about Cilantro? Cilantro has a reputation for being useful in the excretion of lead and mercury. In one animal study, cilantro did decrease absorption of lead into bone. (Note: At this point, the evidence of benefits from cilantro is stronger in animal studies than human studies. In a trial looking at children with lead exposure, cilantro was more effective than a placebo.
What About Fiber?
- Foods rich in fiber, such as fruit and grains that include bran. Fiber-rich foods have been found to reduce mercury levels in the brain and blood.
- One caution, however: Both fruit and grains can also be high in toxins. Green powders, which concentrate both nutrients and toxins, are a particular problem. According to this Mayo Clinic article, organically grown foods have been found to be lower in contaminants than non-organic foods. So if you eat fiber-rich foods in the hopes of lowering toxin levels make sure they are unsprayed and organic.
- So – yes, fiber can be beneficial. But foods high in it can also add toxins. Don’t assume that fiber supplements are always helpful.
