Detoxification support doesn't need to consist of a rigorous plan; doing some or all of the following can support detoxification:
--Maintain adequate hydration with clean water.
--Eat five to nine servings of fruit and vegetables per day.
--Consume enough fiber each day from vegetables, nuts, seeds and whole grains.
--Eat cruciferous vegetables, berries, artichokes, garlic, onions, leeks, turmeric and milk thistle, and drink green tea. These foods support detoxification pathways.
--Consume adequate protein, which is critical to maintaining optimum levels of glutathione, the body's master detoxification enzyme.
--Consider taking a multivitamin/multimineral to fill any gaps in a healthy diet, since certain vitamins and minerals enable the body's detoxification processes to function.
--Eat naturally fermented foods such as kefir, yogurt, kimchi and sauerkraut -- or take a high-quality probiotic -- to help the body manage toxins from microbes that live in the gut.
--Maintain bowel regularity.
The bottom line? For the majority of us, detoxification is a process that our bodies do naturally, day in and day out, so it isn't really needed. But for those wanting to do it, follow the guidelines above.
Q and A
Q: I've been buying bags of carrots that have multiple colors - yellow and purple, as well as orange. Is the nutritional value, particularly beta-carotene, of non-orange carrots less?
A: With the exception of white carrots, all are good sources of carotenoids and other beneficial phytonutrients. Color is the best indicator of this. Orange carrots contain the highest level of total carotenoids, especially beta-carotene, which can be converted to vitamin A. Yellow and purple carrots contain good amounts of the carotenoid lutein, intakes of which have been associated with eye and brain health. Purple carrots contain higher amounts of phenolics, especially anthocyanins, which may be protective against cancer and heart disease. Each carrot type will have varied health effects because of these colored compounds. A healthy dietary pattern contains a variety of fruits and vegetables, which carrots of multiple colors can be a part of. -- Tufts University Health & Nutrition Letter.
This is rhubarb season. Those long stems pair well with apples to make a great fruit dessert. This one is from Cooking Light magazine.
Mom's Rhubarb-Apple Crisp
12 ounces fresh or frozen rhubarb, thawed, cut into 1/2-inch thick slices
1 1/4 pound Honeycrisp apples, peeled, cored and diced
2/3 cup sugar
1/2 cup all-purpose flour, divided
1 teaspoon vanilla
1/4 teaspoon ground cinnamon
2/3 cup old-fashioned rolled oats
1/2 cup light brown sugar, not packed
3 tablespoons unsalted butter, softened and cut into small pieces.
Preheat oven to 375 degrees. Coat an oval baking pan or dish with cooking spray. Combine rhubarb, apples, sugar, 2 tablespoons flour, vanilla and cinnamon in a medium bowl; toss well and place in prepared baking dish. Combine remaining 6 tablespoons flour, oats and brown sugar in a bowl; mix well. Add butter to mixture. Stir until mixture begins to hold together. Sprinkle oat mixture evenly over rhubarb mixture in baking dish. Bake at 375 degrees until topping is golden brown, filling is thick and bubbly and fruit is tender, about 50 to 55 minutes. Cool 15 minutes before serving. Serves 12.
Per serving: 161 calories, 2 g protein, 32 g carbohydrate, 3.4 g fat, 8 mg cholesterol, 2 g fiber, 4 mg sodium.