Cruciferous Vegetables

Include at least one serving of cruciferous vegetables (such as broccoli, cauliflower, radish, kale, turnip, rutabagas, brussels sprouts, watercress,  and cabbage) each day in diet.

Eat garlic or onions on a daily basis

Eat garlic or onions on a daily basis, either as seasoning in your main meal or raw in your sandwich filling. These foods referred to as 'allium' vegetables are capable of increasing the activity enzymes involved in phase II of detoxification process (a process also known as enzyme induction). They help in flushing OUT potential toxins from the body more rapidly. Aim at eating two to five cloves of garlic a week. Ideally garlic should be eaten every day together with at least one member of the onion family. More example of allium vegetable are chives, leeks, spring onion, shallots.

Choice for Snack

Choice of Nibbles

In the evenings, make raw vegetables part of your choice of nibbles using humous made from chickpeas as a dip.

Fish

Include oily fish such as tuna, salmon or mackerel in your diet at least twice a week.

Meat and Poultry

Use lean cuts of meat and poultry, choose smaller portions, reduce the frequency of meat-based meals, and pay particular attention to how you cook. Red meats cooked at high temperature form toxic substances such as heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs). These can have a negative effect on health. Smoked meat and fish are another source of toxins, including nitrosamines. All of these chemicals may be further changed into even more toxic by-products by overactive detoxification enzymes.

Plant Proteins

Include a higher proportion of plant proteins over animal ones. Sources of proteins from milk, eggs, tofu and organ meats, such as liver, have very little or no heterocyclic aromatic amines (HCA-toxin) content even when cooked. Look at using pulses as an alternative source of protein. They include chickpeas, a wide range of lentils, split peas and a vast range of beans from the black-eyed to the broad, butter and kidney. Try using soya products such as beans, milk, cheese and tofu. Adding them to a pasta sauce or soup will add up to the flavour of the dish.

Seeds and nuts

Use seeds (sunflower, pumpkin or sesame) and nuts (brazils, cashews, peanuts, walnuts, hazelnuts or almonds) as a snack, either by themselves or with yoghurt or fruit.

Egg

A boiled egg offers excellent protein quality, is portable, cheap and can be used as a snack, filling or topping and has little or no heterocyclic aromatic amine (HCA) content.

Meat and Vitamin C

Avoid smoked fish and meats whenever possible but if the occasion does arise, accompany the food with one high in vitamin C (lemon juice or tomatoes) which helps neutralise the effect of the nitrosamines.