Heavy Metal Toxicity
Written and Researched by Sasha Abiaad
What Are Heavy Metals?
Heavy Metals are simply a product of our natural environment here on Earth. Metals and Minerals are found all over the world in our food supply and water. Our bodies are generally pretty efficient at getting rid of heavy metals, however, the environment we live in has changed and humans are exposed to excess amounts of metals and environmental toxins from everyday things like contaminated water, farm-raised fish, household products, make-up, office supplies, cookware, latex paint solvents, dental fillings, and even newspaper print. All of this additional exposure to environmental toxins can cause a build up of heavy metals in the body contributing to disease in many different ways causing Heavy Metal Toxicity.
Heavy Metal Toxicity is defined as any amount of metals that have accumulated in the body and negatively affect health (Bauman, 2017). When we are exposed to any amount of these metals, they’re able to penetrate the cell walls of various tissues and organs and can be stored in the fat cells, the central nervous system, the lymphatic glands, and in our bones.
The Garden of our guts, the Microbiome, is also very sensitive to these metals. Many have been shown to lower the diversity of bacteria in our guts. The Microbiome also happens to be our body's first line of defense when it comes to the toxic effects of heavy metals since the gut microbiota directly affect the integrity of the intestinal lining barrier, which may also in turn affect the absorption of heavy metals. Heavy metal exposure alters the gut’s microbiota composition while the microbiota alter the pH, enzymes, and oxidative balance in the metabolism of heavy metals by acting like a big physical barrier to the absorption of these metals. (Duan 2020)
Toxic Metals
The most common culprits of metal toxicity are Lead, Mercury, Arsenic, Cadmium, and Aluminium.
Mercury
Mercury is extremely damaging to the body and very difficult to clear. It causes high levels of oxidative stress and affects the CNS, GI tract, head, immune and cardiovascular systems.
Sources: The highest food sources come from shark, tilefish, swordfish, king mackerel, and tuna. Mercury vapor in the air can fall to the earth with precipitation, contaminating streams, rivers, lakes, and ultimately the ocean. Bacteria in these waters change what is called “inorganic” mercury into “organic” methylmercury which is much more bioavailable and readily absorbed into the body than is inorganic mercury. So, when we eat large amounts of these fish from waters containing methylmercury, it’s easy for our bodies to enter a state of Heavy Metal Toxicity. (Thorne, 2018)
Lead
Lead interferes with Calcium, Iron, Copper, and Zinc by displacing calcium in the bones, inactivating iron and zinc dependent enzymes and interfering in heme synthesis. It’s also an immuno-suppressant.
Sources: Old paint, Pottery, ceramics, Solder, scrap metals, Newsprint, dyes, Dolomite, Pewter, Cigarette smoke, Air pollution.
Cadmium
Cadmium exposure can cause large amounts of oxidative stress and damage the kidneys, lungs, and liver.
Sources: Cigarettes, Pipe smoke, Shellfish, Food plants grown in contaminated soil, Soft drinks, Deodorants, Cosmetics, Fungicides, Pesticides, Batteries, Gasoline, Metal pipes, Solders, Coal burning, Sewage sludge used in commercial farming.
Arsenic
Arsenic exposure usually occurs mainly in hazardous waste sites, or in areas with high natural levels in drinking water. Chronic low exposures can lead to weakness, anemia, peripheral neuropathy, liver enlargement, chronic lung disease, peripheral vascular disease and initiate cancers, cognitive dysfunction, diabetes, and heart and lung damage. (Thorne, 2018)
Sources: Arsenic is present in the environment from agricultural runoff and cigarette smoke.
Aluminum
Aluminum toxicity is much more uncommon. The FDA has determined aluminum used in food additives and drugs is generally safe. However, an excess of aluminum will interfere with the musculoskeletal system, brain function, and cause oxidative stress.
Sources: Antacids, Douches, Buffered aspirin, Cookware, Antiperspirants, Baking powder, Bleached white flour, Cans, Aluminum foil, Food additives, Hydrogenated oils.
Nutritional Support for Metal Toxicity
There is no way to entirely avoid heavy metal exposure. However, we can limit our exposure and consume the correct foods and keep our bodies in the right environment to effectively and efficiently process out these metals. It’s important to keep in mind that heavy metal exposure takes place over several years so it will take time and consistency to reverse and heal any damage done.
*** Before starting any sort of treatment for heavy metal toxicity, it is important that you first talk to your health-care provider and have some testing done to determine if you do have heavy metal toxicity and the extent of that toxicity.***
Hydrate
Filtered Water, Mineral broths, diluted juices, and herbal teas will promote the kidneys to filter and excrete any toxins in the body.
Proteins
Quality proteins such as eggs, cottage cheese, lentils, cold-water fish, org. poultry, grass-fed beef, lamb, and pork provide the building blocks for amino acids that mobilize metals and aid in liver detox pathways. These foods are also great dietary sources of methionine and cysteine which support the liver, bile, and hormones during the excretion of heavy metals. Bone broth is a great way to get quality protein, collagen, and for glycine which supports glutathione production. Glutathione acts as an important and powerful antioxidant in the body, which combats free radicals caused by heavy metal oxidative stress.
Mineral-rich plant foods
Eating seeds, nuts, fruits, leafy greens, cruciferous vegetables, whole grains, herbs, sea vegetables regularly are essential for alkalinizing and liver support. Sulfur-rich plant foods like garlic, onions, beans, and cruciferous vegetables aid greatly in the binding and excretion of heavy metals as well. Plant foods are also full of antioxidants and phytonutrients that support the microbiome and overall nourish the body.
Probiotics and Flavonoids
Fermented veggies, Probiotics enrich the microbiome, improve intestinal defenses and support optimal gut function, while flavonoid rich foods like berries, apples, onions, grapes, red wine, chocolate, teas, brassicas, herbs, spices support heavy metal detox and chelation, which is the process of binding to and removing a toxin from the body.
Healthy Fats
Good fats like avocados, olive oil, nuts, flax seeds, and fatty fish are vital to detox. Usually, where there’s metal toxicity there’s an imbalance in fatty acids (Omegas 3, 6, and 9). These deficiencies can leave the nervous system more vulnerable to metals.
References:
Bauman, E., & Friedlander, J. (2017). Therapeutic nutrition textbook-part 2. Penngrove, CA: Bauman College.
Duan, Hui, et al. “Gut Microbiota: A Target for Heavy Metal Toxicity and a Probiotic Protective Strategy.” Science of The Total Environment, Elsevier, 25 June 2020, www.sciencedirect.com/science/article/abs/pii/S0048969720339516.
Li, Xuanji, et al. “Heavy Metal Exposure Causes Changes in the Metabolic Health-Associated Gut Microbiome and Metabolites.” Environment International, Pergamon, 4 Mar. 2019, www.sciencedirect.com/science/article/pii/S0160412018323183.
“The Impacts of Heavy Metal Toxicity.” Thorne, 2018, www.thorne.com/take-5-daily/article/the-impacts-of-heavy-metal-toxicity.