Detoxification is about resting, cleansing and nourishing the body from the inside out. Detoxification cleans our body by removing and eliminating toxins, then feeding your body with healthy nutrients. Plus, detoxifying can help protect you from disease and renew your ability to maintain optimum health. These foods will assist in boosting your metabolism, optimizing digestion, while allowing you to lose weight and fortify your immune system.

1. Apples

Typical serving size: 1 medium-sized apple, or a handful of dried apple (30 g)

Apples are pretty much the perfect snack! They’re easy to carry, full of flavour, filling and low in kilojoules. The average apple contains only 350kJ. Consuming apples,

• You get fibre, vitamins, minerals and many beneficial phytochemicals such as D-Glucarate, flavonoids and terpenoids. All of these substances are used in the detox process!
• One flavonoid known as Phlorizidin (phlorizin), help stimulate bile production which helps with detox as the liver gets rid of some toxins through the bile.
• Apples are also a good source of the soluble fibre pectin, which can help detox metals and food additives from your body.
• A group of antioxidant found in apples, known as procyanidins, triggered a series of cell signals that resulted in cancer cell death!
• Plus, it helps keep you slim!! Since apples are packed with fibre and water, so your stomach will be full and want less.

2. Broccoli

Typical serving size: ½ cup, cooked

One of the most nutritious and studied vegetables, broccoli have abundance of vitamins, minerals and other powerful disease-fighting substances.

• Broccoli contains sulforaphane, which may help to stop the spread of cancer. In some laboratory tests, it has been shown to reduce the spread of tumours, and reduce the number of carcinogens and free radicals in the body.
• Sulforaphane too may help your body fight off the infections that cause inflammation in the lungs and arteries.
• Broccoli contais high levels of vitamin C – thus it can help stave off colds and create collagen, which play a role in healthy skin.
• Broccoli specifically works with the enzymes in your liver to turn toxins into something your body can eliminate easily.
• If you’re stuck for ways on how to make broccoli taste better, try dehydrating or consider eating it raw. But don’t microwave it as this destroys both the nutritional and detox potential.

3. Olives & Olive oil

Typical serving size: 3 – 4 olives, 1 tablespoon (20 mL) of olive oil

A medium-sized olive contains approximately 20 kJ if green and 40 kJ if ripe. High in mono-unsaturated fats, which may raise levels of the beneficial high-density lipoprotein (HDL) cholesterol, olives and their olive oil contribute to the low rate of heart disease in Mediterranean countries. Olive oil should be your go-to oil when you’re trying to detox the body. Why?

• Reduce low-density lipoprotein (LDL) and raises high-density lipoprotein (HDL).
• Olive oil contains phytochemical and vitamin E – helps to clear cholesterol from arteries.
• The anti-oxidants in olives and olive oil help protect against breast cancer. It also suppressing early cancer changes in cells.
• It also cools inflammation, which contributes to arthritis, heart disease and many other health problems.
• Surprisingly, it also helps with weight loss by slowing the stomach contractions, helps you feel full longer! Isn’t that great?

4. Berries – blueberries, strawberries, blackberries!

Typical serving size: ½ cup

These sweet, juicy fruits are powerhouses of healthy nutrients. It is low in kilojoules, high in vitamin C and potassium; berries are high in fibre, making them an excellent snack!

• It fights cancer! The antioxidants in berries neutralise free radicals that can damage cells. It also contains anthocyanins, plant pigment that have been already shown to help prevent cancer and heart disease.
• Blueberries increase insulin sensitivity, which helps keep blood glucose levels healthy.
• Berries are loaded with antioxidants that can slow down brain ageing and enhance memory.
• Adults who ate about a cup of berries a day lowered their blood pressure and raised their HDL (good) cholesterol after 8 weeks, according to study in Finland.
• Want a healthy skin? Well, the anthocyanins in berries repairs ageing skin!

5. Lemons and Limes

Typical serving size: varies depending on recipe

Sweetened, diluted and chilled, fresh lemonade is a great summer thirst-quencher! Excellent source of vitamin C: ¼ cup of lemon juice has about 38 mg of vitamin C, which is more 80% of the Recommended Dietary Intake (RDI) for adults! Why it is good?

• Stimulates the release of enzymes and helps convert toxins into a water-soluble form that can be easily excreted from the body.
• They contain high amounts of vitamin C, a vitamin needed by the body to make glutathione. Glutathione helps ensure that phase 2 of liver detoxification keeps pace with phase 1, thereby reducing the likelihood of negative effects from environmental chemicals.
• Drinking lemon water, which is alkaline-forming, first thing in the morning will help to balance out the acidity of foods we’ve consumed.
• They also have an incredible effect in detoxing the liver.
• Fresh lemon juice contains more than 20 anti-cancer compounds and helps balance the body’s pH levels.

By Siti Hajar binti Mohd Hatta
shh122013@gmail.com