Health Hotline Magazine | November 2025

QUERCETIN

The flavonoid quercetin has proven to have a liver-protective e ect in animal studies, reducing both inflammation and oxidative damage. One study specifically investigated quercetin’s e ect on the livers of rats after exposure to a commonly used fungicide. The fungicide resulted in increased liver enzymes (a sign of liver injury) and decreased antioxidants, including glutathione and vitamin C, in liver tissues. But when the test animals were given quercetin along with the fungicide, the researchers reported “a significant liver protective e ect,” with increases in antioxidant activity, vitamin C levels, and decreases in liver enzymes. We all know dietary f iber is a keystone for good health, but most of us fall woefully short, so much so that health experts call it a “public health concern.” And it is concerning, because fiber positively a ects so many aspects of health, including healthy detoxification, especially when it comes to elimination. Once the liver has processed and bound up toxins to get rid of them, they are then excreted into the digestive tract via bile, where fiber binds to them, allowing for final elimination—without enough fiber in the diet, these toxins can be reabsorbed and go back to the liver to be processed again. This overloads the liver and can result in more toxins being released into the bloodstream. Fiber also provides food for beneficial gut microbes and promotes overall gut health: “Poor gut health is increasingly recognized as an important contributor in regulating the physiology and biochemistry of nutrient management and detoxification." Aim for at least 28 grams of fiber each day (according to research, the average American only eats an average of 8 grams) from organic vegetables, legumes, and nuts and seeds. Make up the di erence with a fiber supplement. And be sure to drink plenty of purified water—this not only supports healthy elimination but will prevent constipation when taking a fiber supplement. While our bodies are equipped to handle a certain level of toxins, reducing unnecessary exposure can lighten the load on our detoxification systems. • Choose organic whenever possible. Studies have shown that blood levels of pesticides are drastically reduced in as little as one week of eating mostly organic produce, in both children and adults. • Swap your chemical-laden cleaning products for natural alternative s—the natural formulas are just as e ective and go a long way in reducing toxic exposure in your home. • Be mindful about what you put on your body. Conventional body care products, cosmetics, perfumes, and colognes contain a laundry list of chemicals that the body has to detoxify. • Avoid using plastic wherever possible , especially in the kitchen where you prepare food (e.g., plastic cutting boards, plastic utensils). REDUCE YOUR TOXIC EXPOSURE FIBER

• Clean up your diet. Eliminate food that adds to your body's burden and overloads the natural detoxification process. Avoid highly processed omega-6 fats from ultra-processed foods; high omega-6 cooking oils like corn, soybean, and sa ower oils; high-fructose corn syrup and other processed sugars; and limit alcohol consumption. Reducing your exposure to toxins wherever possible, giving your body the nutrients it needs to carry out daily detox functions, and eating foods that support detoxification all help lower your toxic load. These practices aren’t just beneficial once or twice a year—they matter every single day, year-round.

Natural Grocers ® | 31

For references, please visit naturalgrocers.com/issue-100