By Grace O
Detoxification is the processing and removal of compounds in the body that cause damage to tissues. Research has shown that there are certain vitamins, minerals and other bioactive substances found in food that can support detox – naturally.
The liver functions as one of the body’s main detoxification organs. By increasing your intake of foods rich with certain nutrients that promote liver function and detox pathways, you can support this vital organ and promote its best performance in detoxifying your body. In order to eliminate toxins quickly, some fat-soluble toxins must be modified to be water-soluble so that they can be excreted in our waste removal systems that utilize water (like the kidneys). The liver performs detoxification in two phases to achieve this.
In phase 1, specific enzymes function to create a reactive site on toxic compounds which allows phase 2 to begin, and other enzymes bind a water-soluble group to this reactive site. This makes the toxins water-soluble, allowing them to be removed from the body via our natural waste systems.
Hydration is critical in phase 2, as more available water increases the rate at which we can remove water-soluble waste products.
During both of these phases, free radicals (compounds that can create damage) are created as a natural by-product of modifying compounds, so antioxidant nutrients play an important role in neutralizing the free radicals and preventing oxidative damage to tissues.
The best way to optimize the function of your natural detoxification system is to supply it with the nutrients necessary to fuel the process.
Here is a list of foods and examples for each phase:
Foods rich in nutrients for Phase 1:
- Allium Vegetables: garlic, onions, shallots
- Cruciferous Vegetables: broccoli, Brussels sprouts, kale, mustard greens
- Nuts and Seeds: almonds, peanuts
- Red/Orange/Yellow Produce: bell peppers, berries, carrots, citrus, tomatoes
- Seafood: crab, clams, halibut, salmon, shrimp
Foods rich in nutrients for Phase 2:
- Beans and Legumes: baked beans, cashews, lentils, soybeans
- Dairy: cheeses, low-fat milk, yogurt
- Dark Leafy Greens: arugula, bok choy, cilantro, spinach
- Eggs
- Mushrooms: maitake, oyster, portobello, shiitake
- Seafood: cod, salmon, tilapia
- Whole Grains: brown rice, fortified grains/cereals, oats, wheat
In combination with eating a variety of the foods listed above, maintaining good hydration and fiber intake are great ways to help your body remove the toxins after they have been processed in the liver. Proper hydration supports your kidneys to remove waste, and together with increased dietary fiber intake helps maintain regular waste removal via the digestive tract (bile/stool). By consuming these foods, you can supply your liver with the necessary building blocks to function at its best – successfully and quickly processing toxic compounds in your body into waste for removal by other organs.
Garlic Crab Royale
Crab provides detoxing selenium in this dish while garlic brings a host of impressive health benefits to the table through the compound allicin. Allicin has been shown to lower cholesterol, reduce plaque buildup in arteries and keep blood platelets from sticking together too aggressively. I’ve served this garlic crab dish to presidents and to royalty. It consistently wins raves.
Serves 2-4
Ingredients
2 large Dungeness crabs, cut in half, or 4 small whole crabs
1/2 cup soy sauce
1/4 cup sugar
1/4 cup mirin (seasoned rice wine)
1/4 cup lime juice (from about 2 limes)
Pinch of ground pepper
1/4 cup olive oil
Cloves of 1 head of garlic
3 scallions, cut into long strips
Procedure
1. Steam the crabs in a stockpot for 20 minutes. Smaller crabs may be done sooner. Remove crabs and set aside.
2. In a small saucepan, combine the soy sauce, sugar, mirin, lime juice, and pepper. Cook over low heat for 5 minutes. Set aside.
3. Heat the oil in a large wok or skillet over medium-high heat. Sauté the garlic cloves until brown, about 3-4 minutes. Set aside half the sautéed garlic.
4. Add the soy sauce mixture to the wok. Add the crabs, cut-side down. Cover the wok and cook for 5 minutes.
5. Remove cover and boil crabs for 8-10 minutes.
6. Add the scallions and cook for 2 minutes more.
7. Turn crabs in wok until evenly coated with sauce. Remove and serve with reserved garlic.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/detox.
