Exposure to toxins in today’s world is inevitable. There are toxins in the foods we eat, the air we breathe, the cleaning products we use, the beauty products we put on our skin, and more.1 Luckily, our body comes equipped with a system to cleanse itself of these nasty compounds. This detox system is a symphony of pathways that require nutrient support to function at their best. Most detox pathways occur in the liver. Here is a high-level explanation of how the body rids itself of toxins, including Phase I and Phase II of detoxification. We will also take a quick look at how antioxidants and a protein called metallothionein protect cells from damaging free radicals and heavy metals.
- Phase I—A class of enzymes, Cytochrome P-450, begin to process toxins for removal by making them more water-soluble.2, 3 Some of the nutrients needed include: Riboflavin, Niacin, Pyridoxine, Folic acid, Vitamin B12, Glutathione, Branched-chain amino acids (BCAAs), Flavonoids, and Phospholipids.
- Phase II—After Phase I detoxification happens, the resulting compound must undergo more processing to allow the body to remove it. The toxins are “conjugated” or attached to another compound, sulfur, for example, so that they can be passed with urine or bowel movements.2, 3 Some of the main nutrients required include: Glycine, Taurine, Glutamine, N-Acetylcysteine (NAC), Cysteine, Methionine.
- Antioxidant support systems—While your liver is hard at work processing a toxin, the toxin has the potential to do some damage to the surrounding tissues, so your body needs a network of antioxidants for protection.2, 3 Some of the nutrients involved include: Carotenoids, Vitamin C, Vitamin E, Selenium, Copper, Zinc, Manganese, Coenzyme Q10, Thiols (found in garlic, onions, and cruciferous vegetables), Bioflavonoids, Silymarin, Pycnogenol.
- Metallothionein—This protein is known to soak up heavy metals to protect other body tissues Essential nutrients required for metallothionein production include: Zinc, Cysteine, and Phytonutrients.2
As you can see, the process of detoxifying the body requires many nutrients, so eating a well-balanced diet filled with a variety of fruits, vegetables, and quality protein sources is of critical importance. Don’t forget about beverages that are simple and tasty ways to add these nutrients to your diet.
Top Ten Detox Drinks
Here are some fantastic detox drinks rich in many of the nutrients listed above to support the detoxification process.
Bone Broth
Detox pathways require amino acids to function correctly. Bone broth protein, rich in amino acids, is a wonderful way to drink in detox supporting compounds.3 Learn if bone broth is truly a detox or is it a myth.
Hibiscus Tea
Rich in anthocyanins and flavonoids, hibiscus tea imparts a vivid pink hue when brewed. The flavor of hibiscus tea is a bit sour, making it a mouth-watering addition to your iced tea. The actives in hibiscus tea induce Phase I detox pathways and help regulate water balance in your body.4
Pomegranate Juice
Beet Juice
Like hibiscus tea, beet juice is known for its bright purple-red color. Beets are rich in betaine, which supports Phase II detox pathways.5 Next time you stop at your local juice shop, add some beet root powder to your concoction to enhance the detox power of your juice.
Miso Soup Broth
This fermented soy product provides amino acids and genistein, a compound known to impact Phase II detox pathways.2 In addition to the detox benefits, miso has incredible umami flavor, so you can’t go wrong.
Greens Smoothie
Next time you make a smoothie, try combining kale, green apple, and kiwi to complete a Phase II detox pathway superstar. Kale contains sulforaphane, and apples contain quercetin, both known to support detoxification.6 Kiwi is a natural source of antioxidants, fiber, and even enzymes that can support your digestive system.
Turmeric Latte with Black Peppercorns
Turmeric is made up of lots of curcuminoids that exert potent antioxidant effects in the body. Some research also shows that turmeric may also have a positive impact on your gut health.8, 9
Adding some milk with a bit of fat and some black peppercorns can help your body absorb the detox-supporting curcuminoids, plus they enhance the flavor of this warm and cozy bev.10
The liver is an essential organ for detoxification, but the digestive system is also critical. After the toxins are processed and ready for removal, if the digestive system and urinary tract are not functioning correctly, the toxins may be stuck hanging around in the system. The Phase I and Phase II pathways can be compared to gathering the trash in your home into a garbage bag. Now that the waste has been collected, it needs to be removed from the house and taken to the curb. Consider elimination, through urine or bowel movements, carrying the trash to the curb. Here are a couple of detox drinks to support this final step of detoxification.
Water Infused with Lemon Zest and Juice
First of all, your body needs water to allow detox pathways to proceed as hydration, but adding lemon takes the detox potential to the next level. Many detoxifying compounds are found in the skin of the lemon. Go the extra mile by adding the zest rather than just a squeeze of juice to enhance the detox power.11
Fiber Supplement Mixed with Water
Once your body has processed a toxin, it has to make its way out of the body to complete the detox process. Regularity may not be the most comfortable topic to address, but it is vitally important! Fiber supplements are a great way to help your body finish the job!
Bye-Bye Toxins!
Help say goodbye to unwanted toxins with the simple addition of detox drinks to your diet. And remember, always stay hydrated, so your body has a mechanism to flush everything out and keep you feeling your best! So which one will you try first?
References
3 – Jones, DS (ed). Textbook of Functional Medicine. Gig Harbor, WA: Institute for Functional Medicine, 2010.
