This episode is a continuation of last week, where I discussed phase I liver detoxification and the importance of efficiently metabolizing toxins in the body. Fortunately, most people’s phase I pathways work quite well. However, the problem lies in the efficiency of their phase II detoxification pathways. Think of a human sandbag chain. If the people at the front of the line are working quickly but the people halfway down the chain are working slower, sandbags are going to pile up in the middle. It’s the same for your liver! If phase I works efficiently, but phase II is sluggish, toxic metabolites will pile up and have nowhere to go. Unfortunately, this means they usually flow back into the body, which causes negative side effects.
In this episode, I discuss different foods that help activate your phase II detoxification to effectively remove toxic metabolites from your body.
Everyday Immunity is a show based on science, not censorship. To help support our efforts, click here: https://www.patreon.com/rosatinutrition
To download the complete episode transcript, click here.
Episode Notes
Phase II detoxification finishes neutralizing and excreting toxins through conjugation. Many phase II pathways turn fat-soluble toxins into water-soluble molecules for easier excretion through the kidneys.
There are 6 different phase II pathways/methods:
- Glutathione conjugation
- Amino acid conjugation
- Methylation
- Sulfation
- Acetylation
- Glucuronidation
1. Glutathione Conjugation
- Glutathione is arguably the most important important antioxidant
- It neutralizes free radicals produced by phase I detoxification
- Also acts as a conjugate in phase II to help excrete toxic metabolites
- Binds to fat-soluble toxins, making them water-soluble so that they can be eliminated through the kidneys
- Glutathione-rich foods: brassica vegetables, limonene containing foods, asparagus, avocado, walnuts, etc.
2. Amino Acid Conjugation
- Uses the amino acid glycine to bind to metabolites
- Protein deficiency can result in decreased glycine levels and therefore impaired phase II detoxification
3. Methylation
- Adds a methyl group to toxins to neutralize them
- Requires methionine, choline, vitamin B12, folate
- Also detoxifies homocysteine (intermediate amino acid metabolite) in the body
- May not be functioning 100% efficiently if you have a MTHFR genetic mutation
4. Sulfation
- Neutralizes toxins with sulfur containing compounds
- Specifically detoxifies drugs, food additives, various toxins, steroid hormones
- Increases water solubility of metabolites
- Requires methionine and cysteine
- Sulfur-rich foods: eggs, red peppers, garlic, onions, cruciferous vegetables
5. Acetylation
- Conjugation with acetyl co-enzyme A (acetyl-CoA)
- Used to metabolize and eliminate sulfa drugs
- Requires thiamine (vitamin B2), pantothenic acid (vitamin B5), vitamin C
- Foods rich in B vitamins: nutritional yeast, whole grains, dark leafy greens
- Foods rich in vitamin C: bell peppers, citrus fruits, berries, cabbage
6. Glucuronidation
- Combines glucuronic acid with toxins using enzyme UDPGT
- Detoxifies aspirin, menthol, artificial vanilla (vanillin), food additives (especially benzoates), some hormones
- Requires sulfur
- Sulfur-rich foods: turkey, beef, eggs, fish, chicken, nuts, seeds, whole grains, legumes, allium vegetables, cruciferous vegetables, leafy greens
If you suspect your liver is not functioning 100%,
- Reduce toxic exposure when possible
- Eat a balanced diet that focuses on whole foods
- Avoid alcohol, nicotine and caffeine
- Consider natural supplements
- Consider doing a cleanse
- Eat an adequate amount of fibre
According to (Murray & Pizzorno, 2012, pp. 115), “Up to 90% of all cancers are thought to be due to the effects of environmental carcinogens, such as those in cigarette smoke, food, water, and air, combined with deficiencies of the nutrients the body needs for proper functioning of the detoxification and immune systems.”
References
Allen, J., & Bradley, R. D. (2011). Effects of Oral Glutathione Supplementation on Systemic Oxidative Stress Biomarkers in Human Volunteers. The Journal of Alternative and Complementary Medicine, 17(9), 827–833. https://doi.org/10.1089/acm.2010.0716
Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine (3rd ed.). Atria Books.
Paris, L. (2021, February 24). Functional Medicine Detox Phases 1, 2, and 3. Paris Healing Arts. https://www.parishealingarts.com/functional-medicine-phase-detox/
