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Detox And Nutrients
Detox - Nutrients
All nutrients are necessary for healthy body
cells and organs and therefore have some influence on efficient elimination. The
liver, in particular, needs certain nutrients to help the detoxification process.
The main ones are: B vitamins B2, B3, B5, B6, B12, folic acid; minerals iron,
copper, magnesium, selenium, zinc and the amino acids cysteine and glutamine.
Increasing the amount of cruciferous type vegetables - cauliflower, kale, broccoli,
cabbage and Brussels sprouts will benefit the liver. Sometimes garlic, onions
and eggs are also a benefit together with alkaline-forming foods, green, leafy
vegetables or fruit for example. Alcohol directly interferes with the body's use
of nutrients, and may lead to many nutrient deficiencies.
Vitamin A
~ needed for maintaining healthy mucosal immunity which helps to prevent infections
of the nose, throat and lungs(4). Vitamin A also benefits the skin. Food sources
include eggs, fish and liver.
B vitamins ~ needed for energy-making
which affects all body systems including healthy skin. B vitamins are found in
green leafy vegetables, brewer's yeast, yeast extract and whole grains; they are
water-soluble and easily lost. Folic acid is an especially important B vitamin.
Carotenoids
~ are powerful antioxidants found in fruit, vegetables and some antioxidant
food supplements. They help protect the lining of the respiratory tract and decrease
the formation of the inflammatory compounds produced when oxygen interacts with
polyunsaturated fatty acids (6). Good food sources include broccoli, carrots,
tomatoes, pumpkin, peaches, cherries, brightly coloured fruits and vegetables.
Essential
Fatty Acids (EFAs) include omega 3 oils from fish, linseed and hemp; and omega
6 oils from sunflower seed, evening primrose and borage oil. Other seeds and some
nuts provide beneficial polyunsaturated EFAs.
Fish Oils ~ two portions
of fish a week (average consumption) may benefit health. Several studies have
noted that improvements in airway responsiveness to allergens have been noted,
as well as improvements in respiratory function in subjects taking fish oil containing
EPA and DHA (7).
Lactic or 'friendly' bacteria (probiotic) support
the health of the intestine, which in turn, will help the detoxifying process.
Magnesium
~ studies show that higher magnesium levels were associated with better lung
function, reduced risk of wheezing and reduced hypersensitivity of the air passages(8).
Magnesium is found in nuts, wholegrains and dairy products.
Vitamin C
~ especially important to the health of the lungs, as it is the major antioxidant
present in the lining of the airway surfaces (9). Good sources of vitamin C include
cabbage, green and red peppers, melons and oranges.
Key Nutrients
The body needs a variety of antioxidant vitamins, minerals and other nutrients
such as vitamins C, E, zinc, selenium, manganese, copper, quercetin and carotenoids
to ensure all the organs, especially the liver, remain healthy.
The
antioxidant vitamins C and E,together with antioxidant enzyme-making minerals
selenium, zinc, manganese and copper,plays an important role in protecting
all body cells from free radical damage cause by too many free radicals in the
body, which can negatively affect health. The average person inhales pollution,
and consumes chemical additives, including pesticides sprayed on the fruit and
vegetables they eat. People who have little time to plan the diet may choose to
supplement with an antioxidant formula to ensure against any shortfalls in the
diet. Good food sources of vitamin E include nuts, seeds and green leafy vegetables.
Antioxidants, especially vitamin E can help to prevent liver damage (4). The antioxidant
effect of vitamin E is helpful in protecting fats or lipids in cell membranes
from oxidation. Many skin-care preparations contain Vitamin E, as it promotes
wound healing and has valuable anti-scarring properties that have been utilised
by dermatologists for a variety of skin complaints.
Vitamin C must be obtained
through the diet or supplements because human beings (together with fruit bats
and guinea pigs) cannot make it. In nature, vitamin C is found together with bioflavonoids.
They help the absorption of vitamin C into the cells of the body. Some food supplements
copy this by adding bioflavonoids to the formula. Particular types of vitamin
C supplements may be too acidic for some people, in which case they should look
out for the 'buffered' variety. This means that the vitamin C (as ascorbic acid)
has had the acidity reduced or 'buffered', usually by adding the mineral calcium.
Food sources of vitamin C include fruit, salad and raw or rapidly cooked vegetables.
Zinc is a component of over 300 enzyme reactions including antioxidant enzymes
within the body. Zinc is needed to repair wounds, maintain fertility and growth,
synthesise protein, preserve vision, boost immunity and protect against free radical
damage. Zinc also plays a role in the conversion of EFAs into anti-inflammatory
prostaglandins, and is involved in making healthy skin cells and cell membranes
of all the body organs. Zinc supplementation has been shown to be effective in
some types of skin conditions, such as acne and eczema (10). Dietary sources of
zinc include pumpkin seeds, oysters, dairy and beef.
Low levels of gamma linolenic acid (GLA) in the diet are associated
with EFA deficiency signs, such as dry skin and eczema. Studies show that supplementation
with evening primrose oil restores EFA balance in the skin cells and can relieve
many eczema symptoms (11). Magnesium, zinc, vitamin B6 and vitamin C are nutrients
needed for efficient conversion of linoleic acid(found in evening primrose oil)
to GLA. Sugar, alcohol and Trans or saturated fats are antagonists to the conversion
process.
Selenium is important for normal liver function because
it is involved in the formation of the antioxidant enzyme glutathione peroxidase.
Good food sources of selenium include meat; and grains, fruit and vegetables grown
in countries with selenium-rich soils. Canadian wheat used to provide selenium
in the British diet; however, now much of the bread flour comes from Europe or
is home-grown, and there isn't enough selenium in the average daily diet (12).
Glutamine
is the most abundant amino acid in the body and the liver depends on the presence
of this amino acid for the production of glutathione. Glutathione helps to detoxify
hormones, drugs and chemicals in the liver. The amino acid methionine also has
a protective effect on glutathione levels in the liver (1) Print this page |
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