What to Know About Heavy Metals in Food
Lindsay Knake
| 4 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Medically reviewed by Shanthi Appelö
Key Takeaways
- Small amounts of heavy metals like arsenic and cadmium can be found in foods such as rice, fruit juice and seafood, posing health risks, especially to children.
- The FDA advises eating a varied diet of fresh fruits, vegetables, whole grains and lean meat to limit exposure to heavy metals.
- Heavy metal detoxes are not backed by research, and individuals concerned about exposure should talk to their primary care provider.
Heavy metals have been in the news recently as arsenic and cadmium have been found in rice, according to reports.
On social media, influencers have promoted heavy metal detox diets to remove these elements from their bodies. But do they work? Let’s look at what heavy metals are, the risks of heavy metals in food and what to know about heavy metal detoxes.
What are heavy metals found in food?
Heavy metals are elements found naturally in the earth and as food and environmental pollutants, according to the U.S. Food and Drug Administration (FDA). Heavy metals can enter the food supply through plants and animals, which can get it from soil, fertilizer, pollution and industrial practices. Some of these can cause health problems in humans, including:
The FDA monitors levels of the above metals in various foods, beverages and supplements as they can present health risks, especially to children. The FDA has a “Closer to Zero” plan to reduce the levels of such contaminants in food, particularly food for babies and children. The FDA in January proposed a limit of 10 parts per billion in baby food and 20 parts per billion in other products children regularly eat or drink.
Foods and beverages that more often contain heavy metals include:
- Rice
- Fruit juice
- Seafood
- Water
- Supplements
- Protein powders
What are the health effects of heavy metals?
High levels of exposure to heavy metals can have varying health effects on infants and adults. Infants and children are generally at higher risk than adults because of their small bodies and developing brains. Unless food or water are contaminated, food rarely has enough heavy metals to cause immediate health problems. Exposure to heavy metals in food is more likely to be trace amounts over long periods of time.
High levels of exposure to heavy metals in fetuses, infants and young children is associated with:
- Learning disabilities
- Behavior difficulties
- Decreased intelligence
- Memory and cognition difficulties
- Motor skill challenges
In adults, high levels of prolonged exposure heavy metals are associated with:
- Increased risk of skin, bladder and lung cancer
- High blood pressure
- Cardiovascular disease
- Kidney dysfunction
- Type 2 Diabetes
- Reproductive dysfunction
How do I avoid heavy metals in food?
The FDA reports that while they take regulatory action to reduce and limit heavy metals in food, eliminating the metals in nutritious foods may not be possible. Pregnant or breastfeeding women, infants and children and adults with chronic illness may be more at risk for health conditions related to heavy metal exposure. This doesn’t mean you shouldn’t eat fresh produce and whole grains. To limit exposure to heavy metals in food, adults and children should eat a varied diet of fresh fruits and vegetables, whole grains and lean meat.
The FDA advises adults and infants can safely eat foods like rice. Cooking rice in excess water can reduce levels of heavy metals. Add six to 10 cups of water per cup of rice and then drain it.
Reports have also found arsenic, cadmium, lead and mercury in protein powders. Supplements and protein powder are not regulated by the FDA. While it is best to get nutrients from whole, minimally processed food, look for supplements and protein powder that have been third-party certified by an organization such as the NSF to ensure the contents are accurate and safe.
Infants, young children and women who are pregnant and breastfeeding should avoid certain types of fish. The FDA has guidance on fish and seafood that are best choices, types to limit and what to avoid. The best options for fish include:
- Cod
- Crab
- Perch
- Salmon
- Sardines
- Canned white tuna
- Whitefish
To limit exposure to heavy metals, infants:
- Younger than 1 should not drink fruit juice, cow’s milk or soy beverages.
- Younger than 6 months should only drink breastmilk or infant formula.
Homeowners with private wells can have their well water tested to make sure the water meets safety standards. They can also have a lead inspection or risk assessment to check for risks such as lead pipes, which can be a source of lead contamination, and install a water filter or replace the pipes.
Should I do a heavy metal detox?
While social media trends may promote “heavy metal detoxes,” these diets are not backed by research. Eating a variety of foods will provide nutrients, vitamins and minerals for overall health.
If you suspect or are concerned about exposure to heavy metals, talk to your primary care provider. For high exposure or poisoning, seek immediate medical attention.
Image: Getty Images
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