We live in a toxic world. Dr. Loretta Friedman’s wisdom is that one should not ask if they are toxic but rather how toxic they are. This is because many people don’t realize that the root cause of their issues, like bloating, chronic fatigue, weight gain, digestive disorders, and joint pain is inflammation related to toxins. “All of the air you breathe, the water you drink, and the food you eat contain toxins,” she explains.

Dr. Loretta, a chiropractor in New York City, recommends that patients who experience pain or general symptoms should change their diet and reduce their toxicity instead of taking over-the-counter medication, which can further suppress the body’s filtering abilities and cause additional chemical load on the body. “Oftentimes, we fail to recognize what toxins are doing to our bodies because it’s an everyday occurrence, and we are not getting any relief.” To remedy ailments that are made worse by this chemical load, Dr. Loretta suggests eating seven foods on repeat that will help your body’s natural cleansing process, especially the kidneys, liver, intestines, and immune system, all of which work to filter and eliminate toxins that cause your body not to be operating at its optimal health. The symptoms can be conditions we learn to live with:

1. Bloating
2. Weight Gain
3. Immune Suppression
4. Digestive Disorders
5. Joint Pain
6. Unexplained Bruises and injuries
7. Frequent Headaches
8. Skin Conditions
9. Sinus Infections
10. Hormonal Imbalance
11. Chronic Inflammation

Who do you know who doesn’t have at least three of those things at some point? ” In many cases, people don’t seek help for things that happen frequently because they think it’s normal or they don’t want to go to the doctor. When they do go, they are often given medication that causes more problems than it solves.

To live a healthy life, you must eat healthy foods like fruits and vegetables that are free of pesticides and chemicals. She mentions that animal proteins are the main source of toxins that damage our health, as they contain hormones, steroids and antibiotics.

Dr. Loretta, a former operating room nurse who specialized in open-heart surgery and kidney transplants as well as cardiothoracic surgery, recalls how different patients would respond to antibiotics. She was struck by how those patients who did the best were also the ones with the cleanest diets. “I worked inpatient care for 15 to 20 years, back when the medical profession gave out antibiotics like they were candy, for everything from an ingrown toenail to a toothache. We’ve swung too far in the other direction now, to the point where people who actually need antibiotics can’t get it, or the antibiotics are ineffective. This is because we’re fighting so many toxins in our bodies every day that these drugs have less effect when we do take them. Because our bodies are not flushing out toxins, we are less able to fight off infections. We need to eat to support the important work of our liver and kidneys and lymphatic system, which means more of the foods that help our bodies eliminate toxins.

What is the best way to eat in order to reduce the negative effects of inflammation, weight gain, fatigue, and immune suppression? “You can’t avoid toxins,” Friedman explains. You can’t do that,” You can’t avoid toxins by living in a bubble. You can eat to help your body flush the toxins out to avoid toxicity. Plant-based foods have been shown, through various studies done over the span of several decades, to improve liver function and aid in the filtration process. This is thanks to the vitamins, minerals, and other nutrients found in abundance in fruits, vegetables, and other plant-based sources. Here’s what to add to your plate to detox and stay healthy:

1. Cruciferous vegetables like cauliflower, broccoli and Brussel sprouts

Vegetables like broccoli, Brussel sprouts and cauliflower help the body get rid of toxins. These vegetables help improve the liver’s health by preventing cancer, reducing inflammation, and fighting viruses. The powerful antioxidants in milk thistle help to improve liver function at a cellular level. The liver constantly works to detoxify the body, but ingestion of animal products or anything chemical can interfere with its work. These vegetables help the liver detox and return to its original function.

The antioxidants in cruciferous vegetables help boost your immune system by scavenging and killing foreign agents, including viruses and cancer cells. The oxidization process causes cells to age prematurely, but the antioxidants found in these vegetables can help to prevent that from happening. “It’s kind of like what happens to your car when it’s left out in the sun and rain for too long.” Dr. Loretta explains that chronic stress causes “weathering” on the body, which is analogous to what happens to a car that is left out in the sun and rain for too long. So chronic stress deteriorates cells and ages our bodies. One way to get more antioxidants is to eat purple cruciferous vegetables, such as purple cauliflower. Studies have shown that purple cauliflower delivers more antioxidants than even the white variety. Studies have shown that cruciferous vegetables are specifically helpful to liver function. Load up on the broccoli and Brussel sprouts.

2. Lemons, limes, and all citrus (combined with walking)

Lemons are very effective at preventing oxidative stress on the body, and are especially beneficial for the liver. This is because they are full of vitamin C, which boosts the production of healthy immune cells and aids in detoxification. A study from 2014 found that the citric acid in lemons can help improve liver function and prevent oxidative stress damage throughout the body.

The Journal of Nutrition and Metabolism published a study which found that women who combined daily walking with drinking lemon water lowered their blood pressure dramatically. It appears that the two together, lemon combined with daily walking, “are effective for high blood pressure because both showed a significant negative correlation to systolic blood pressure.” Walking is great for circulation and lung health, and Dr. Loretta points out that your lungs are vital organs to help in detoxing, especially breathing in clear open-air environments (so don’t walk by a busy roadway, but instead in a park or along a river path).

This study demonstrates that citric acid has both antioxidant and anti-inflammatory properties, which are beneficial to brain and liver health. After being treated with a toxin, the mice saw improvements in their liver and brain function. Even though the toxins caused cellular damage, the citric acid was able to help reverse the effects. Citrus fruits all contain citric acid, so be sure to eat some every day.

3. Garlic, the more the better, for overall health

Garlic is an incredibly beneficial food – it can help to lower cholesterol and blood pressure, fight diabetes and support liver function. This makes it an excellent choice for anyone looking to improve their health and wellbeing. There are seven different enzymes that help with detoxification, including sulfur compounds that help the liver and enzymes that flush out toxins and waste. Garlic is also known to support the thyroid gland and promote lymph flow, according to Dr. Loretta.

Garlic is known to have antibacterial and anti-viral, anti-fungal effect in the body because of the sulfur compounds allicin, and has been used medicinally for centuries. The allicin in garlic is also what makes your breath smell. If someone tells you that you have garlic breath, you can tell them that you are aware of it but that garlic is also good for supporting your liver and helping it flush out any toxins from the body. According to a review study published in the Avicenna Journal of Phytomedicine, garlic has a wide range of health benefits. One study from 1990 found that it may be the most effective food at preventing cancer. Garlic can help to prevent tumors from developing and growing, as well as having a chemopreventive effect. Some studies have found that garlic and its components might help to prevent the formation of certain types of tumors in the liver, although more research is needed.

4. GHEE

This one is sure to make you feel better. The Hindi word for “fat” is ghee. Ghee is a type of clarified butter that has been a staple of Ayurvedic medicine and Indian cuisine for centuries.

Today, it is known as a superfood for its detoxifying qualities. Some also say it helps with having a strong immunity and not having inflamed organs.

Ghee is a lactose-free and low-cholesterol alternative to butter. This product is rich in antioxidants and packed with other nutrients, including omega-3 and 6 essential fatty acids and vitamins A, D, E, and K. However, it’s still a saturated fat. You should consume avocados in moderation because they are a good fat.

How It Helps

• Ghee has a high concentration of butyric acid, which is also produced by microbes in your gut.
• Butyric acid is thought to play a beneficial role in the gastrointestinal tract.
• It helps balance microflora in the gut and helps regulate your immune system and anti-inflammatory activity.

How to Use It

• Ghee is an easy addition to any pantry. Unlike butter, it’s non-perishable and has a long shelf life.
• When it comes to cooking, ghee has a rich nutty flavor and a higher smoke point than butter and coconut oil, making it ideal for stir-frying vegetables and protein. It can also be used as a substitute for coconut oil when baking.
• Try it on toast, melt and drizzle it on popcorn and in any recipe that calls for clarified or drawn butter.

5. GRAPEFRUIT

The grapefruit diet is a diet in which grapefruit is eaten in large quantities in order to lose weight. This diet has been around for many years and continues to be popular because it is effective. This food is packed with nutrients, antioxidants, and fiber that are said to help with burning fat, supporting your immune system, reducing inflammation, and even creating glowing skin. There is not enough research to support the health claims made about the food, but we like it because it is high in fiber, which can help with detoxification.

How It Helps

• Grapefruit has a high level of pectin, a gelatinous fiber that sticks to toxins in the blood and helps flush them out through urine. Plus, with grapefruits being approximately 88% water (one of the highest of any fruit), they’re a great food to eat to help stay hydrated and flush out your system.
• This citrus fruit, also has high levels vitamin C. Vitamin C (ascorbic acid) is an essential nutrient for humans and contributes to your immune system and can protect against environmental oxidative stress along with being both anti-inflammatory and antibacterial.
• It also contains other antioxidants including beta-carotene, lycopene and flavanones that have shown to have various other health benefits.

Eating Tip

Don’t pitch the pith. Pith is the white layer of fleshy material between the juicy inner part and the peel of a fruit. This text is informing the reader that although they may be tempted to throw away a certain item, that item is actually rich in antioxidants, nutrients and soluble fiber.

It’s important to note that grapefruits contain chemicals that can affect how your body interacts with certain drugs. If you are taking medication, it is recommend that you speak with your doctor or pharmacist to ensure that there will be no negative reactions.

6. SALMON

This one’s no fish story. Astaxanthin is a powerful antioxidant that is also needed for detoxification. Salmon is an excellent source of omega-3 essential fatty acids (EPA & DHA) and also contains astaxanthin. There are many health benefits to eating salmon that are thought to come from the omega-3s and astaxanthin it contains. These benefits include supporting eye, brain, skin, and heart health. It can even help improve your mood.

How It Helps

• The DHA essential fatty acids found in fish oil are anti-inflammatory and can help the body’s NRF2 response, which aids in the detoxification process. NRF2 or Nuclear factor (erythroid-derived 2)-like 2, protects against oxidative stress and stimulates the detoxification system by helping the body eliminate potentially harmful and toxic compounds.
• Astaxanthin is a potent anti-inflammatory with protective capabilities that can help support a healthy liver and reduce oxidative stress and inflammation, while supporting the immune system.

Eating Tip

Preparing salmon in a healthy way is easy and can be done in a few different ways including baking, poaching, grilling, or smoking the fish. To make a simple salmon salad that will help detox your body, mix together a can of wild-caught salmon, half an avocado, and some chopped red onion.