A Closer Look at Why Your Favorite Foods May Contain Heavy Metals
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Many Americans are becoming more health-conscious, scanning labels for calories, fat content, carbs and avoiding overly processed ingredients. But one hidden detail often goes unnoticed: Heavy metals lurking in the foods we eat every day.
Unlike the nutrients you track on a package, heavy metals such as lead, mercury, arsenic and cadmium won’t show up in a list of ingredients, yet their presence can have real health consequences. This blog dives into why heavy metals find their way into our food and explores the potential impacts, empowering you with knowledge to make safer and more informed choices.
We speak to Shripal Bhavsar, M.D., an oncologist at INTEGRIS Health Cancer Institute, to learn more.
“There are several heavy metals found in food, like lead, arsenic and cadmium that can have an adverse effect on health, particularly given prolonged, cumulative exposure and/or for vulnerable populations, including children and infants,” Bhavsar says. “If you’re concerned, it’s best to speak with your primary care doctor or health care provider to discuss in detail.”
Why are there heavy metals in foods?
At a glance: In general, food contaminants can occur at any step of the supply chain process, ranging from the soil and farming methods to processing and food distribution. For heavy metals, these are typically introduced during the growing process via soil, air and water.
Heavy metals such as arsenic, lead, cadmium and mercury are present in the earth’s crust.
- These metals can leach into soil and water through natural erosion, volcanic activity and weathering of rocks.
- Crops absorb these metals as they grow, especially if the soil or water is contaminated.
Industrial pollution from mining, smelting and manufacturing release heavy metals into the air, water and soil.
- Industrial waste and improper disposal of chemicals can contaminate agricultural land and water sources.
Agricultural practices that use chemical fertilizers and pesticides can introduce heavy metals into the soil.
- Irrigation with contaminated water further increases the risk of metal uptake by crops.
Environmental contamination occurs when airborne heavy metals from industrial emissions settle on crops.
- Contaminated water used for irrigation or washing can introduce metals into food.
Contrary to logical thinking, organic foods don't eliminate heavy metals.
- While it may reduce exposure to synthetic pesticides and fertilizers, these metals are naturally present in soil and water, so even organic crops can absorb them.
Common heavy metals in foods
- Lead: Found in root vegetables, spices, baby food and water.
- Arsenic: Common in rice, rice-based products and drinking water.
- Cadmium: Found in leafy greens (spinach, lettuce), root vegetables (carrots, sweet potatoes) and shellfish.
- Mercury: Present in fish and seafood, especially larger species like tuna and swordfish.
- Nickel: Found in nuts, chocolate and certain grains.
- Chromium: Present in water and some plant-based foods.
- Aluminum: Found in processed foods, baking powders and some teas.
The impact of heavy metals
The toxic nature of heavy metals can accumulate in the body over time.
- Lead exposure can lead to impaired brain development, lower IQ, cardiovascular disease and cancer.
- Arsenic exposure increases the chances of cognitive issues, cardiovascular disease, diabetes and cancer.
- Cadmium exposure heightens the risk of kidney damage, cardiovascular disease and potential neurological effects.
- Mercury exposure is linked to neurological and developmental issues, especially in children.
Exposure during pregnancy can also put women at risk.
- Lead exposure can interfere with fetal brain development, leading to neurological problems, and also can increase the risk of preterm labor and low birth weight.
- Mercury can harm the developing fetal nervous system, causing developmental delays, memory problems and reduced motor skills in children.
- Arsenic can affect the fetal immune system, increase the odds of low birth weight and increases the chances of preeclampsia.
- Cadmium may disrupt the placenta's function and lead to restricted fetal growth.
In the U.S., the Food and Drug Administration (FDA) has some regulations on heavy metals, but many of these levels have remained unchanged for years.
- For processed baby foods, the FDA has set action levels of 10 parts per billion (ppb) for fruits, vegetables, mixtures, yogurts, custards and single-ingredient meats along with 20 ppb for root vegetables and dry cereals.
- The FDA and Environmental Protection Agency (EPA) recommend limiting fish consumption based on mercury levels to less than 0.15 micrograms per gram (µg/g) of mercury.
- Inorganic arsenic levels are limited to 100 ppb in infant rice cereals and 10 ppb in apple juice.
- While specific food limits are not widely published, cadmium in drinking water is limited to 5 ppb.
Advocacy groups have called for the FDA to revise its standards for heavy metals, citing how current limits do not reflect the latest scientific understanding of the risks posed by even low levels of exposure.
- Organizations such as the Environmental Defense Fund, Consumer Reports and Healthy Babies Bright Futures have petitioned the FDA to take stronger actions to ban lead in food contact materials and setting stricter limits for arsenic, cadmium and mercury.
- The FDA launched the "Closer to Zero" initiative in 2021 to reduce heavy metal exposure in foods, particularly for children.
- However, some argue the initiative is progressing too slowly and does not yet address all relevant food products or heavy metals comprehensively.
Heavy metals in baby foods
Why it matters: While heavy metals found in foods impact people of all ages, there have been more recent efforts to identify and inform the public about the impact these elements have on infants and toddlers. Babies are more vulnerable to heavy metals because their small size and developing metabolism lead to higher absorption rates and greater impacts relative to their body weight.
In 2021, a U.S. Congressional Subcommittee on Economic and Consumer Policy investigated seven major baby food manufacturers, including Gerber, Beech-Nut, Happy Baby and Earth’s Best.
Arsenic was found in more than 25 percent of products tested, with some rice-based products exceeding 100 parts per billion (ppb), far above the FDA’s limit of 100 ppb for infant rice cereal.
- Lead was detected in 20 percent of products, with levels exceeding 10 ppb in some cases.
- Cadmium was present in 65 percent of products, particularly in root vegetables such as carrots and sweet potatoes.
- A 2023 follow-up report found some brands, such as Earth’s Best and Happy Baby, reduced heavy metal levels.
A 2019 report from Healthy Babies Bright Futures (HBBF) tested 168 baby food products and found 95 percent contained at least one heavy metal.
- Top offenders included rice cereals and snacks high in arsenic and fruit juices (apple, grape) contained lead and arsenic.
Even more expensive, “healthier” baby snacks aren’t immune to heavy metals.
- Consumer Reports in 2024 tested cassava-based baby snacks and found concerning levels of lead in products from brands like Lesser Evil and Serenity Kids.
- These products contain cassava (a root vegetable grown in Africa and South America), which absorbs lead during the growing process.
- Other companies, like Once Upon a Farm, have opted to use sorghum instead of cassava flour because it’s less prone to heavy metal contamination.
Explore more: Discover the hidden risks of food additives in your child's favorite snacks and drinks – read this blog to learn which ingredients to avoid and make smarter, safer choices for your family.
Health risks for infants
Infants are vulnerable due to their developing brains and higher food intake relative to body weight.
- Developmental delays and lower IQ.
- Behavioral issues like ADHD.
- Increased risk of cancer and other chronic conditions.
Foods high in heavy metals
Key points: Certain foods have higher concentrations of heavy metals due to a combination of how they’re grown, environmental factors and their position in the food chain.
The origin and location of food production play a crucial role in heavy metal levels, as factors such as soil contamination, water quality and local agricultural practices can vary significantly, causing some brands to have higher contamination than others.
- Rice grown in regions with contaminated water used for irrigation is higher in arsenic. Note: Brown rice has higher levels than white rice due to milling differences.
- Seafood contains mercury, especially larger predator fish like tuna, swordfish and shark.
- Leafy greens (spinach and lettuce) absorb cadmium from soil, often in areas near industrial pollution or contaminated fertilizer use.
- Root vegetables (carrots, potatoes, cassava root and beets) accumulate lead from contaminated soils or fertilizers.
- Chocolate and cocoa powder contain cadmium from cacao plants grown in contaminated soil, as well as some lead introduced during processing.
- Organ meats (liver and kidneys) can concentrate cadmium and lead as these organs filter toxins.
- Spices (cinnamon, turmeric, thyme, basil, cumin, ginger, oregano and paprika) can contain heavy metals due to soil contamination, contaminated fertilizers and water pollution.
What should consumers do?
Talking points: Heavy metals in food are a hidden concern, as their levels are not disclosed on packaging, making it difficult for consumers to know how much they might be ingesting. To reduce exposure, it’s important to focus on practical steps like diversifying your diet, which helps minimize the buildup of any single contaminant. Additionally, opting for products from reputable brands that prioritize safe sourcing and processing can provide an extra layer of protection.
Reduce the intake of foods prone to high contamination of heavy metals.
- This means limiting how much rice (especially brown rice), tuna, swordfish and certain spices (turmeric and cinnamon).
- Washing rice thoroughly can also reduce arsenic levels.
- Diversify your diet by incorporating rice alternatives such as quinoa, barley or oats.
- Consider plant-based protein sources to reduce reliance on animal products that may contain accumulated toxins.
Look for trusted certifications featured by brands.
- Research brands that prioritize safe sourcing.
- Brands that voluntarily undergo third-party testing for heavy metals may provide additional peace of mind.
- While rare on packaging, some food companies offer heavy metal testing disclosures on their websites.
Read labels closely to check for information about a product’s origin.
- While heavy metals aren’t listed on food labels, look for the country of origin, as this might provide insight into environmental conditions affecting the food’s production.
Buy local when possible to engage directly with farmers and learn about how their food is produced.
- Locally grown foods may have less exposure to industrial pollutants, ensuring a fresher and possibly safer option.
- Ask about growing methods, water sources and pesticide usage when purchasing produce locally.
For children, offer more than just rice-based products.
- Examples include oatmeal and barley for grains.
- Offer children a mix of fruits and vegetables to avoid a reliance on high-risk foods such as carrots and sweet potatoes.
- Avoid rice-based snacks and teething biscuits.
- Look for certifications like the Clean Label Project Purity Award, which indicates lower levels of heavy metals.
For more health and wellness information, visit the INTEGRIS Health For You blog.
