Heavy Metals: Hidden Health Risks and How to Detox Naturally

Heavy metals, such as lead, mercury, cadmium, and arsenic, are naturally occurring elements that, when present in excess, can be harmful to human health. While small amounts of certain metals (like zinc and iron) are essential, toxic metals can accumulate in the body over time and contribute to chronic illness.

In my work roles over the years, as a Building Services Technician and later an Electrical Installations College Lecturer, unfortunately I have had more exposure to heavy metals than most, which has had severe consequences for my overall health, negatively affecting my brain and nervous system function. I share here many of the ways I have used to help bring myself back to balance; some of which are an integral part of my daily life now.

Why Heavy Metals Are Dangerous

We are exposed to heavy metals through food, water, air pollution, and even some household products. Common sources include:

• Contaminated seafood – mercury in large predatory fish such as tuna and swordfish.

• Industrial pollution – cadmium and arsenic in soil and water.

• Medical Interventions - Prescription medications, vaccinations, dentistry.

• Old paints and plumbing – lead from pipes or flaking paint.

• Everyday products – certain cosmetics, batteries, detergents.

Potential health risks include:

• Brain and nervous system damage (memory loss, brain fog, developmental issues).

• Liver, kidney, and lung dysfunction.

• Immune suppression and vulnerability to chronic illness.

• High blood pressure and cardiovascular strain.

• Digestive disturbances like bloating and nutrient malabsorption.

🔬 Oxygen Support

Therapies like hyperbaric oxygen (HBOT) or Kaqun oxygen water may enhance the detox process.

→ Read about oxygen therapy options

What Is a Heavy Metal Detox?

A heavy metal detox supports the body’s natural ability to neutralise and excrete toxins. In serious cases, doctors may use chelation therapy, but for most people, dietary and lifestyle approaches can reduce toxic load and support recovery.

⚠️ Always consult a healthcare professional before beginning any detox programme, especially if you suspect significant exposure.

Foods That Support Heavy Metal Detox

Cruciferous vegetables: Broccoli, kale, cauliflower, Brussels sprouts (boost liver detox).

1. Leafy greens: Spinach, parsley, coriander, chlorella (help bind metals).

2. High-fibre foods: Wild rice, beans, oats, flaxseeds (promote elimination).

3. Sulphur-rich foods: Garlic, onions, eggs (support glutathione production).

4. Vitamin C–rich foods: Citrus fruits, peppers, kiwi, strawberries (reduce oxidative stress).

5. Antioxidant powerhouses: Blueberries, pomegranates, turmeric, green tea (protect cells).

6. Mineral-rich foods: Pumpkin seeds, Brazil nuts, seaweed (reduce metal absorption).

💡 Bone Broth Tip

Bone broth provides minerals, amino acids, and collagen, supporting detox and gut healing.

Lifestyle Support

Hydration: Drink filtered water throughout the day.

• Sweating: Exercise or sauna sessions encourage toxin release via the skin.

• Gut health: Probiotics from kefir, and fermented veg support the gut barrier.

• Avoid new exposure: Use non-toxic cookware, natural personal care products, and be mindful of fish choices.

⚠️ What About Clays and Powders?

Natural substances like bentonite clay, zeolite, and diatomaceous earth are sometimes used to support detox by binding toxins in the gut.

Note: Safety and quality vary widely. Always choose food-grade products and consult a professional before use.

→ Read more about clays and powders

Final Thoughts

Heavy metals can silently impact health, but with the right nutrition and supportive therapies, the body’s detox pathways can thrive.

By combining detox-supporting foods, such as wild rice, bone broth, and lifestyle practices such as hydration, movement, and oxygen therapies like HBOT or Kaqun water, you can help restore balance and resilience.

7-Day Heavy Metal Detox Meal Plan with Recipes

This plan combines detox-supportive foods such as leafy greens, cruciferous vegetables, wild rice, legumes, bone broth, antioxidant-rich fruits, and oxygen-boosting herbs.

Day 1

Breakfast: Green Detox Smoothie

• 1 handful spinach

• 1 handful fresh coriander

• 1 banana

• 1 tbsp ground flaxseeds

• 250ml filtered water or coconut water
  👉 Blend until smooth.

Lunch: Wild Rice & Chickpea Salad

• 100g cooked wild rice

• 1 cup steamed broccoli florets

• ½ cup chickpeas (cooked or tinned, rinsed)

• 1 tbsp pumpkin seeds

• Dressing: 1 tbsp tahini, juice of 1 lemon, pinch sea salt
  👉 Toss together and serve.

Dinner: Garlic Kale & Salmon Tray Bake

• 1 salmon fillet

• 2 handfuls kale, massaged with 1 tsp olive oil & minced garlic

• 1 medium sweet potato, cubed
  👉 Roast sweet potato 25 mins at 200°C. Add salmon and kale, roast 12–15 mins more.

Extra: 1 cup of warm bone broth before bed.

Day 2

Breakfast: Overnight Oats with Blueberries

• 50g rolled oats

• 200ml almond milk

• 1 tbsp chia seeds

• ½ cup blueberries
  👉 Leave overnight, stir in blueberries in the morning.

Lunch: Lentil & Veg Bone Broth Soup

• 1 cup bone broth

• ½ cup red lentils

• 1 carrot, diced

• 1 celery stick, chopped

• 1 tsp turmeric
  👉 Simmer 20–25 mins until lentils soft.

Dinner: Grilled Chicken & Wild Rice Plate

• 1 chicken breast, grilled with paprika & garlic

• 100g wild rice, cooked

• Steamed Brussels sprouts with olive oil drizzle

Snack/Extra: 1 small handful Brazil nuts (selenium).

Day 3

Breakfast: Spinach & Onion Scramble

• 2 free-range eggs

• ½ onion, diced

• 1 handful spinach
  👉 Sauté onion, add eggs, stir in spinach before serving.

Lunch: Chlorella & Avocado Smoothie

• 1 tsp chlorella powder

• ½ avocado

• 1 handful parsley

• ½ cucumber

• 250ml coconut water
  👉 Blend until smooth.

Dinner: Hearty Lamb & Root Veg Stew

• 250g diced lamb

• 1 carrot, 1 parsnip, 1 celery stick, diced

• 2 cups bone broth

• 1 bay leaf, pinch sea salt
  👉 Slow cook 2–3 hours until tender.

Day 4

Breakfast: Turmeric Porridge

• 50g oats

• 200ml oat milk

• 1 tsp turmeric, pinch black pepper

• 1 tsp honey
  👉 Cook oats, stir in turmeric & honey.

Lunch: Detox Wild Rice Bowl

• 100g wild rice

• ½ cup roasted chickpeas

• 1 cup kale, massaged with lemon

• 1 tbsp pumpkin seeds

• Dressing: 1 tbsp olive oil, apple cider vinegar

Dinner: Baked Cod with Broccoli Mash

• 1 cod fillet, baked with lemon

• 1 cup broccoli, steamed & mashed with olive oil

• Side: roasted carrots

Snack: A handful of walnuts & green tea.

Day 5

Lunch: Miso Bone Broth Soup with Greens

• 1 cup bone broth

• 1 tsp miso paste

• 1 handful spinach

• 1 handful seaweed strips (wakame or nori)

• 1 spring onion, sliced

• Optional: add shredded chicken or mushrooms for extra protein

👉 Stir miso into warm (not boiling) broth, then add greens, seaweed, and spring onion before serving.

Day 6

Breakfast: Avocado Toast with Garlic Mushrooms

• 1 slice gluten-free bread/ sourdough bread

• ½ avocado, mashed with lemon juice

• 1 handful mushrooms, sautéed with garlic

Lunch: Roasted Veg & Wild Rice Salad

• 100g wild rice

• 1 courgette, 1 red pepper, roasted

• 1 tbsp sunflower seeds

• Dressing: olive oil & balsamic vinegar

Dinner: Bone Broth Chicken Soup

• 2 cups bone broth

• 1 chicken thigh, shredded

• 1 carrot, 1 celery stick, diced

• 1 tsp fresh parsley
  👉 Simmer until vegetables are tender.

Day 7

Breakfast: Citrus Immune Booster Smoothie

• Juice of 1 orange

• Juice of ½ lemon

• 1 tbsp ground flaxseed

• 1 small carrot, chopped
  👉 Blend together until smooth.

Lunch: Spinach, Beetroot & Wild Rice Salad

• 100g wild rice

• 1 small cooked beetroot, diced

• 1 handful spinach

• 1 tbsp pumpkin seeds

• Dressing: apple cider vinegar & olive oil

Dinner: Baked Salmon with Turmeric Cauliflower

• 1 salmon fillet, baked with herbs

• 1 cup cauliflower florets roasted with turmeric & olive oil

• Side of sautéed kale

Extra: Cup of warm bone broth before bed.

Bone Broth Recipe (Homemade)

Ingredients:

• 1–2kg organic beef, chicken, or lamb bones (with marrow & joints if possible)

• 2 carrots, chopped

• 2 celery sticks

• 1 onion, quartered

• 2 tbsp apple cider vinegar (helps extract minerals)

• 3–4L water

• Herbs: bay leaf, parsley, thyme, basil, rosemary

• Seasonings: Turmeric, Onion Powder, Salt, Black Pepper, White Pepper, Scotch Bonnet Pepper,

• Organic Stock Cube- Optional

Method:

1. Place bones in a large pot, cover with water, add vinegar.

2. Bring to boil, skim off foam.

3. Add veg, herbs and seasonings

4. Simmer gently 12–24 hours (or use a slow cooker).

5. Strain and store in fridge (lasts 5 days) or freeze.