What foods help get rid of mercury?

November 8, 2025 •

4 min read

According to the U.S. Environmental Protection Agency, almost all people have small amounts of methylmercury in their bodies due to its widespread presence in the environment. This article explores what foods help get rid of mercury by supporting the body's natural detoxification pathways and providing natural chelating agents.

Quick Summary

An intentional diet can help the body's natural processes for eliminating heavy metals like mercury. Certain foods act as natural chelating agents, while others support the liver and provide vital antioxidants to protect cells from damage.

Key Points

Cilantro and Chlorella: These are highly-regarded natural chelators that can help bind to heavy metals like mercury and aid their removal from the body.
Sulfur-Rich Foods: Garlic, onions, broccoli, and other cruciferous vegetables provide sulfur, which is vital for the liver's detoxification enzymes.
Dietary Fiber: Found in foods like oats, flax seeds, and fruits, fiber helps bind to toxins in the digestive tract, facilitating their elimination.
Antioxidant Protection: Consuming foods high in antioxidants, such as wild blueberries and Vitamin C-rich fruits, helps combat the oxidative stress caused by mercury.
Selenium Intake: Minerals like selenium, present in Brazil nuts and seeds, can form non-toxic complexes with mercury, neutralizing its harmful effects.
Reduce Exposure: Limiting intake of high-mercury fish like shark, swordfish, and some tuna is a crucial step in preventing mercury accumulation.

Understanding Mercury and Detoxification

Mercury is a naturally occurring element, but industrial processes, pollution, and certain products have increased its prevalence in the environment. It can enter the body through contaminated food, with fish being a common source, especially larger predatory fish that accumulate higher levels (bioaccumulation). In the body, mercury can become a potent neurotoxin that can cause neurological symptoms and other health issues at high levels. The body has its own detoxification system, primarily managed by the liver and kidneys. A supportive diet can enhance these natural processes, providing compounds that help bind to and eliminate heavy metals.

Key Foods That Help Get Rid of Mercury

Cilantro and Chlorella: Powerful Natural Chelators

Cilantro, a popular herb, contains compounds that may help mobilize heavy metals from tissues, aiding their removal from the body. Studies suggest cilantro can enhance mercury excretion. To maximize its effect, it can be paired with chlorella, a single-celled green algae. Chlorella's cell walls are known to bind to heavy metals, preventing them from being reabsorbed in the digestive tract. This makes the combination a popular strategy in some heavy metal detox protocols.

Sulfur-Rich Foods for Liver Support

Sulfur-containing compounds are essential for the liver's detoxification pathways. Foods from the Allium genus are especially beneficial. Garlic and onions contain sulfur that supports the liver's ability to process and clear heavy metals. Similarly, cruciferous vegetables such as broccoli, cauliflower, and kale are rich in sulfur and antioxidants, activating the body's detox pathways. Including a variety of these vegetables can help ensure the liver has the resources it needs to function effectively.

The Role of Dietary Fiber in Toxin Elimination

Fiber plays a crucial role in binding to toxins, including heavy metals, within the digestive tract and promoting their removal through bowel movements. Incorporating both soluble and insoluble fiber into your diet is important. Soluble fiber, found in oats, apples, and legumes, forms a gel-like substance that can trap metals. Insoluble fiber, present in whole grains and many vegetables, adds bulk to stool, facilitating waste removal. Flax and chia seeds are excellent sources of both fiber and omega-3 fatty acids, which can help reduce inflammation.

Nutrient-Dense Antioxidants for Cellular Protection

Mercury exposure can lead to oxidative stress, which causes damage to cells. Antioxidants help neutralize these harmful free radicals, protecting the body. Wild blueberries are especially noted for their high antioxidant content. Other berries, leafy greens like spinach and kale, and fruits rich in Vitamin C, such as lemons, oranges, and kiwi, are also excellent sources of antioxidants.

Selenium-Rich Foods to Counteract Toxicity

Selenium is a trace mineral that offers protection against mercury toxicity. It forms a stable, non-toxic complex with mercury, effectively rendering the mercury less harmful. Foods rich in selenium include Brazil nuts, sunflower seeds, and certain fish (choosing low-mercury options is key). However, Brazil nuts should be consumed in moderation due to their high selenium content.

Comparison of Top Mercury-Detoxifying Foods


Food/Category	Key Action	Primary Nutrients	Best Used With
Cilantro	Mobilizes heavy metals from tissues.	Antioxidants, natural oils.	Chlorella for binding.
Chlorella	Binds to heavy metals in the gut.	Chlorophyll, vitamins, minerals.	Cilantro for enhanced chelation.
Garlic	Supports liver detoxification via sulfur compounds.	Sulfur, antioxidants.	Cruciferous vegetables for synergistic liver support.
Dietary Fiber	Binds to metals in the digestive tract.	Soluble and insoluble fiber.	Plentiful water for flushing.
Wild Blueberries	Provides potent antioxidants.	Antioxidants (anthocyanins).	Other antioxidant-rich fruits and vegetables.
Brazil Nuts	Offers high selenium content.	Selenium.	As part of a balanced diet, in moderation.

A Holistic Approach Beyond Diet

While diet is a powerful tool, it is just one component of managing mercury levels. Minimizing exposure is paramount. This includes limiting consumption of high-mercury fish like swordfish, shark, and king mackerel, particularly for vulnerable populations. Instead, opt for low-mercury fish like wild Alaskan salmon, sardines, and herring. Staying properly hydrated with clean, filtered water is also essential for flushing toxins from the body. Furthermore, exercise and sweating therapies, like saunas, can aid in elimination through the skin. For serious or chronic mercury exposure, it is critical to consult a healthcare provider for proper diagnosis and potential medical chelation therapy. For further reading on detoxification methods, consult reliable sources such as the Cleveland Clinic's information on mercury poisoning and treatments.

Conclusion: Integrating Detox-Supportive Foods into Your Diet

Adopting a diet rich in detox-supportive foods is a proactive and natural way to help your body manage its toxic load. Incorporating items like cilantro, chlorella, sulfur-rich vegetables, and high-fiber foods can aid the body’s natural elimination processes. By combining these dietary choices with reduced mercury exposure, adequate hydration, and a healthy lifestyle, you can effectively support your body's ability to get rid of mercury. Always seek professional medical advice for mercury poisoning, but use these dietary strategies to maintain long-term wellness.

Author

Jane Doe, M.S. in Nutrition

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for diagnosis and treatment of mercury poisoning.

Frequently Asked Questions

The most common exposure to methylmercury for most people is through consuming contaminated fish and shellfish. The larger the fish, the higher the concentration of mercury tends to be due to bioaccumulation.

Cilantro is considered a natural chelator. Its compounds are believed to help mobilize heavy metals stored in body tissues, which assists the body in flushing them out, often in conjunction with other binders like chlorella.

For mild cases or general health maintenance, a diet rich in chelating and detox-supportive foods can be beneficial. However, for significant or chronic exposure, medical chelation therapy overseen by a healthcare professional may be necessary.

Larger predatory fish such as swordfish, king mackerel, bigeye tuna, and shark typically contain the highest levels of mercury and should be limited.

Smaller, wild-caught fish like salmon, sardines, and herring are generally lower in mercury and can be healthier choices.

Staying well-hydrated with filtered water is critical for flushing toxins. Regular exercise and sweating, such as in a sauna, can also help eliminate heavy metals through the skin.

Complete avoidance of mercury is nearly impossible due to environmental factors. The focus should be on minimizing exposure through careful diet choices and supporting the body's natural detoxification processes.