Nutrition Diet: What foods remove mercury from your body?

October 6, 2025 •

5 min read

According to research, heavy metals like mercury can accumulate in the body over time, potentially impacting neurological and overall health. Knowing what foods remove mercury from your body can help support your body's natural detox processes through chelation, binding, and antioxidant support. However, severe heavy metal toxicity requires professional medical chelation therapy.

Quick Summary

Certain foods contain natural compounds that can assist the body in flushing out heavy metals like mercury. This guide examines key dietary components, from chelating herbs and fibers to nutrient-dense superfoods, that support natural detoxification pathways. It details how these foods work and which ones to incorporate for enhanced liver function and reduced heavy metal burden.

Key Points

Cilantro: Contains chelating compounds that help bind and mobilize mercury and other heavy metals from body tissues.
Chlorella: The cell walls of this green algae act as a binder, trapping heavy metals in the digestive tract for removal.
Selenium-Rich Foods: Selenium can neutralize the toxic effects of mercury by binding to it and supporting antioxidant defenses.
Sulfur-Containing Foods: Garlic, onions, and cruciferous vegetables enhance the liver's ability to detoxify heavy metals.
Fiber-Rich Diet: Ample dietary fiber, from foods like flaxseed and apples, helps to prevent the reabsorption of toxins in the gut.
Minimize High-Mercury Fish: Avoid or limit the intake of large, predatory fish such as shark, swordfish, and king mackerel to reduce mercury exposure.

Understanding the Body's Detoxification Process

Before exploring specific foods, it is crucial to understand that the body is equipped with natural detoxification systems, primarily involving the liver, kidneys, and gut. The liver processes toxins, preparing them for elimination. The kidneys filter waste from the blood, and the gut ensures proper excretion. Heavy metal exposure can overwhelm these pathways, necessitating a supportive diet to enhance their function. When discussing how to remove mercury, a distinction is made between mild, supportive dietary strategies and medical chelation therapy for acute or high-level toxicity, which is administered under professional supervision. Natural food-based chelation and supportive nutrition aid the body’s innate processes rather than acting as a medical treatment.

Foods with Natural Chelating and Binding Properties

Some foods contain compounds that can bind to heavy metals, a process known as chelation, facilitating their removal from the body. This is one of the most direct ways that diet can influence heavy metal excretion.

Cilantro (Coriander): This herb is one of the most well-known natural chelators for heavy metals like mercury and lead. Its bioactive components, including flavonoids and essential oils, can bind to metal ions. Cilantro is particularly effective at mobilizing metals from tissues and organs. It can be added to salsas, smoothies, or pesto.
Chlorella: This freshwater green algae is prized for its high chlorophyll content, which acts as a powerful binder for heavy metals in the digestive tract. The cellulose in its cell wall forms complexes with heavy metals, preventing reabsorption and ensuring they are excreted via the digestive system. Chlorella is often taken as a supplement in powder or tablet form.
Spirulina: Similar to chlorella, this blue-green algae contains compounds that help bind heavy metals and aid their removal. It is also rich in antioxidants, which help combat the oxidative stress caused by heavy metals.
Atlantic Dulse: This seaweed binds to heavy metals like mercury and assists in flushing them out through the digestive tract. It is a useful addition to detox protocols and can be found in flake or powder form.
Modified Citrus Pectin (MCP): Derived from citrus fruit peels, MCP is a fiber that binds to heavy metals in the gut, preventing their reabsorption into the bloodstream. Clinical studies have shown its effectiveness in reducing lead and mercury levels.

Nutrient-Rich Foods that Support Detoxification Pathways

Beyond direct binding, a diet rich in certain nutrients helps fortify the body's natural detox organs and processes, which can be compromised by heavy metal exposure.

Selenium-Rich Foods: Selenium is a mineral that plays a central role in modulating mercury toxicity. The body uses selenium to create selenoproteins that are essential for antioxidant defense. Selenium can bind to methylmercury, rendering it less harmful. Good food sources include Brazil nuts, sunflower seeds, and certain types of fish.
Sulfur-Containing Foods: Foods rich in sulfur support the liver's detoxification pathways. This category includes:
- Garlic and Onions: These contain sulfur compounds that enhance the liver's ability to process and eliminate heavy metals.
- Cruciferous Vegetables: Broccoli, cauliflower, and kale are rich in sulfur-containing compounds and antioxidants that support detox processes.
Fiber-Rich Foods: Soluble and insoluble fiber are essential for proper elimination through the digestive tract. Fiber binds to toxins in the gut, preventing their reabsorption and ensuring they are excreted via stool. Excellent sources include flax seeds, chia seeds, oats, fruits, and vegetables.
Antioxidant-Rich Foods: Heavy metals can cause significant oxidative stress. Antioxidants help neutralize the free radicals generated by this stress, protecting cells and organs. Wild blueberries, citrus fruits, and leafy greens are packed with antioxidants like Vitamin C.
Probiotics: These beneficial gut bacteria may play a role in mitigating heavy metal toxicity by binding to metals in the gastrointestinal tract and enhancing gut barrier function. Incorporating fermented foods like yogurt and kefir or taking a probiotic supplement can support gut health.

Comparison of Key Detoxification Foods


Food/Supplement	Primary Mechanism	Key Nutrients	Culinary Application	Considerations
Cilantro	Chelates heavy metals	Flavonoids, Essential Oils	Smoothies, pesto, salads, salsas	Best when fresh for full potency.
Chlorella	Binds to metals in the gut	Chlorophyll, Fiber, Minerals	Tablets or powder in smoothies and juices	Choose reputable organic brands to ensure purity.
Garlic/Onions	Sulfur-based liver support	Sulfur compounds, Allicin	Cooking, raw in dressings	Best consumed raw for maximal allicin content.
Brazil Nuts	Provides essential selenium	Selenium	Snacking, chopped on salads	High selenium content; moderate intake.
Modified Citrus Pectin	Binds to metals in the gut	Soluble Fiber	Powdered supplement mixed with water	Can be a more gentle approach to binding.
Wild Blueberries	Provides powerful antioxidants	Antioxidants, Vitamin C	Smoothies, oatmeal, snacks	Protects cells from heavy metal-induced oxidative damage.

Foods to Avoid for Mercury Management

To minimize mercury exposure, it's just as important to know what to avoid as what to eat.

High-Mercury Fish: Larger, long-living predatory fish tend to accumulate higher levels of mercury through bioaccumulation. The FDA and EPA recommend limiting or avoiding species such as shark, swordfish, king mackerel, and tilefish, especially for pregnant women, nursing mothers, and young children.
Processed Foods: These foods often contain minimal nutritional value and can slow down the body's natural detoxification processes. Excess fats in processed foods can also hold on to heavy metals, impeding their removal.
Alcohol: Excessive alcohol consumption places additional stress on the liver, the body’s primary detox organ, hindering its ability to effectively process and eliminate toxins.

Lifestyle Factors for Enhanced Detoxification

Supporting your diet with certain lifestyle choices can further aid your body's ability to process and eliminate mercury.

Hydration: Staying well-hydrated is fundamental for flushing out toxins. Water supports kidney function, which is critical for waste elimination. Drinking eight or more glasses of purified water daily is a recommended practice.
Liver and Kidney Support: Ensuring these organs function optimally is key. Besides sulfur-rich foods, herbs like milk thistle and dandelion root are traditionally used to support liver and kidney health, though they should be used with professional guidance.
Regular Exercise: Physical activity improves circulation and promotes lymphatic drainage, helping to move toxins through the body for elimination. Sweating can also help expel heavy metals.

Conclusion

Supporting your body's natural detoxification processes is a proactive and gentle approach to managing heavy metal exposure. While severe toxicity requires medical intervention, incorporating certain foods into your daily diet can provide valuable support. Chelating agents like cilantro and chlorella directly help bind and remove mercury, while nutrient-rich foods supply the vitamins, minerals, and antioxidants needed to protect against oxidative damage and support liver and kidney function. By combining these dietary strategies with smart food choices and a healthy lifestyle, you can help fortify your body's defenses and promote long-term well-being. Always consult a healthcare provider before beginning any detoxification program, especially if you suspect high levels of exposure.

For more detailed information on heavy metal chelation, visit this review of herbal compounds on heavy metal toxicity.

Frequently Asked Questions

Certain foods help remove mercury through natural chelation or binding, where specific compounds attach to the heavy metal ions and aid their excretion. Other foods support the liver and kidneys, which are the body's main detoxification organs.

While cilantro is a powerful natural chelator for mercury, it is most effective as part of a broader dietary and lifestyle approach. Combining it with other binders like chlorella and supporting overall health is recommended for the best results.

Yes, but it is important to be selective. Avoid high-mercury predatory fish and instead choose lower-mercury options like shrimp, canned light tuna, or salmon, which also provide beneficial selenium.

Some probiotic strains, particularly certain Lactobacillus species, can bind to heavy metal ions in the gastrointestinal tract and reduce their absorption. Probiotics also help maintain a healthy gut barrier, which is essential for proper detoxification.

While a diet rich in detox-supporting foods is helpful, some people may benefit from supplements like chlorella, modified citrus pectin, or specific amino acids under professional guidance, especially in cases of higher exposure.

Dietary fiber, especially soluble fiber, binds to toxins and detoxified heavy metals in the gut. This prevents them from being reabsorbed and ensures their safe elimination via stool, which is crucial for a successful detox.

If you suspect mercury toxicity, consult a healthcare professional for proper testing and evaluation. Your doctor can determine the best course of action, which may include dietary adjustments and, in severe cases, medical chelation therapy.