Foods That Can Help Get Mercury Out of Your Body

According to the National Institutes of Health, mercury can be a concern for humans, primarily from consuming fish containing methylmercury. Fortunately, certain foods can support your body's natural detoxification pathways and help manage your exposure to this heavy metal. Learning what foods get mercury out of your body is a proactive way to manage your health.

Quick Summary

This article explores foods and nutrients that support the body's natural detoxification of mercury. It details how substances like cilantro, chlorella, and selenium can bind to heavy metals, aiding their elimination. The guide also covers dietary strategies for reducing exposure and supporting overall health.

Key Points

• Incorporate Natural Chelators: Add foods like cilantro and chlorella to your diet, as they can bind to and help remove heavy metals like mercury.

• Eat Selenium-Rich Foods: Consume Brazil nuts, eggs, and lean meats, as selenium helps protect against mercury toxicity by forming inert complexes.

• Boost Fiber Intake: Increase dietary fiber from whole grains, legumes, and produce to aid the elimination of mercury through the digestive tract.

• Support Liver Health: Eat sulfur-rich foods like garlic, onions, and cruciferous vegetables to enhance the liver's detoxification pathways and boost glutathione production.

• Be Selective with Seafood: Reduce exposure by limiting intake of high-mercury fish like swordfish and king mackerel, opting instead for low-mercury varieties such as salmon and sardines.

• Stay Hydrated and Active: Drink plenty of filtered water to flush out toxins and incorporate exercise or saunas to encourage elimination through sweat.

Understanding Mercury Toxicity and Natural Detoxification

Mercury is a neurotoxin that can accumulate in the body, primarily through consuming fish contaminated with methylmercury. While the human body has its own detoxification system, certain foods and nutrients can help support this process. This approach is often called 'natural chelation,' where food compounds bind to heavy metals and facilitate their removal. Professional medical chelation is a different, more intense treatment for severe toxicity and should be supervised by a healthcare provider. For most people, a diet rich in detox-supporting foods can be a safe and effective way to manage and minimize mercury's impact.

Key Foods to Help with Mercury Detox

Several foods are renowned for their ability to support the body's natural heavy metal cleansing process:

• Chlorella: This microscopic freshwater algae is celebrated for its powerful detoxifying properties. Its fibrous cell walls can bind to heavy metals like mercury and prevent their reabsorption, aiding their elimination through the digestive system. Chlorella is rich in chlorophyll, which also helps to cleanse the blood.
• Cilantro: A popular culinary herb, cilantro contains compounds with chelating properties that help mobilize heavy metals from tissues so they can be flushed out of the body. Some studies suggest it enhances mercury excretion.
• Garlic and Onions: These sulfur-rich allium vegetables aid in detoxification by supporting the liver and helping the body produce glutathione, a master antioxidant crucial for processing and eliminating heavy metals.
• Selenium-Rich Foods: Brazil nuts are an exceptional source of selenium, a mineral that can protect against mercury toxicity. Selenium binds to mercury, forming a less toxic complex that can be more easily excreted. Eggs, sunflower seeds, and whole grains are also good sources.
• Dietary Fiber: Found in whole grains, fruits, and vegetables, dietary fiber helps bind to heavy metals in the gut and prevents them from being reabsorbed into the bloodstream. This is a gentle but effective way to support elimination.
• Cruciferous Vegetables: Broccoli, kale, and other cruciferous vegetables contain sulfur compounds that support the liver's detoxification enzymes, including glutathione.

A Comparison of Mercury-Detoxing Foods

Food/Nutrient	Primary Mechanism	Best Sources	Key Advantage	Notes
Chlorella	Binds and eliminates heavy metals	Supplements (powder, tablets)	Highly effective for binding and preventing reabsorption.	Start with a small dose to avoid digestive upset.
Cilantro	Mobilizes and flushes out metals	Fresh herb, juices	Great for releasing metals from tissues.	Use fresh; can be paired with chlorella.
Selenium-Rich Foods	Forms less toxic complexes	Brazil nuts, eggs, fish (low-mercury)	Protects against mercury's toxic effects.	Brazil nuts are very high in selenium; eat in moderation.
Fiber-Rich Foods	Prevents intestinal reabsorption	Whole grains, legumes, apples	Gentle and supports overall gut health.	A foundational part of any detox diet.
Sulfur-Rich Foods	Enhances liver detoxification	Garlic, onions, broccoli	Boosts the body's natural antioxidant system.	Helps produce glutathione, a key detoxifying agent.

Supporting Your Body's Detoxification Efforts

Beyond specific foods, several broader dietary and lifestyle strategies can enhance your body's ability to deal with mercury exposure:

• Choose Fish Wisely: A primary source of mercury is seafood. Opt for smaller, short-lived fish lower on the food chain, such as salmon, sardines, and anchovies. Avoid high-mercury predatory fish like shark, swordfish, and some types of tuna.
• Stay Hydrated: Drinking plenty of filtered water is crucial for flushing toxins out of your kidneys and ensuring effective elimination.
• Increase Antioxidant Intake: Fruits and vegetables rich in antioxidants, like berries and leafy greens, help combat the oxidative stress caused by heavy metals.
• Prioritize Fiber: In addition to binding toxins, a high-fiber diet promotes regular bowel movements, which is essential for eliminating toxins from the body and preventing reabsorption.
• Incorporate Probiotics: A healthy gut microbiome can play a role in detoxification. Probiotic-rich foods like yogurt, kefir, and fermented vegetables can support gut health.
• Consider Safe Amalgam Removal: For some, dental fillings containing mercury amalgam can be a source of exposure. Discussing safe removal and replacement with a holistic dentist may be a consideration.

Lifestyle Adjustments for Lowering Mercury Burden

Diet is not the only factor in managing mercury levels. Several lifestyle changes can also be beneficial:

• Sweating through Exercise and Saunas: Regular physical activity and infrared sauna sessions can help eliminate toxins, including heavy metals, through sweat.
• Reduce Environmental Exposure: Be mindful of other sources of mercury, such as certain light bulbs and older household items. Using a high-quality water filter can also reduce exposure from drinking water.
• Stress Management: Chronic stress can hinder the body's detoxification processes. Practices like mindfulness, meditation, or yoga can help reduce stress and support overall well-being.

Conclusion

While mercury is a ubiquitous environmental pollutant, a well-chosen diet and a mindful approach to lifestyle can significantly support the body's ability to manage its mercury burden. Incorporating foods with natural chelating properties, such as cilantro and chlorella, alongside selenium-rich foods and high-fiber options, creates a powerful defense system. Reducing exposure by selecting low-mercury fish and addressing other environmental sources is equally important. By combining these dietary and lifestyle strategies, you can take proactive steps to help remove mercury from your body and support your long-term health.

Disclaimer: Please Consult Your Doctor

It is vital to consult with a qualified healthcare professional, such as a doctor or nutritionist, before making significant dietary changes or starting a detoxification protocol. This information is for educational purposes only and should not be considered a substitute for professional medical advice. A healthcare provider can assess your individual health needs and determine the most appropriate course of action for managing heavy metal exposure.

Frequently Asked Questions

What is the primary way humans are exposed to mercury?

The most common way people are exposed to mercury is by eating contaminated seafood, especially larger, longer-lived predatory fish that have accumulated more methylmercury in their tissues.

How do cilantro and chlorella help detoxify mercury?

Cilantro is believed to help mobilize heavy metals from tissues, while chlorella binds to them in the digestive tract, preventing their reabsorption into the body.

Can selenium protect against mercury toxicity?

Yes, selenium has a protective effect because it binds to mercury, forming a stable, less toxic complex that is more easily eliminated from the body.

Is natural detoxification the same as medical chelation?

No, natural detoxification methods involve supportive dietary strategies, while medical chelation is a more intensive treatment involving pharmaceutical agents to remove heavy metals, typically reserved for severe cases.

Which fish are safest to eat regarding mercury levels?

Smaller, short-lived fish like salmon, sardines, and anchovies generally contain lower levels of mercury. Larger predatory fish higher up the food chain should be limited.

Do I need to worry about heavy metals in all foods?

While trace amounts exist in many foods, focusing on reducing exposure from major sources like high-mercury fish and supporting your body with detox-friendly foods is the most practical strategy. Avoiding high-mercury sources is key.

What is the role of dietary fiber in mercury removal?

Dietary fiber, particularly from fruits and whole grains, helps bind to heavy metals in the intestines. This action prevents them from being reabsorbed and helps ensure their elimination.