Importance Score: 78 / 100 🔴
Recent scrutiny has focused on microplastics, driven by estimates suggesting individuals ingest approximately 39,000 to 52,000 microplastic particles annually. This figure escalates to between 74,000 and 121,000 particles when factoring in inhalation. Microplastics in food and the environment have become so pervasive that a recent study identified plastic fragments equivalent to a spoonful within human brain tissue. While concerning, the precise degree of harm remains under investigation.
To delve deeper into this issue, we consulted a family physician to understand what constitutes a “safe” level of microplastic exposure, identify foods with the highest concentrations, and explore strategies for minimizing exposure.
Microplastic Intake: Defining Safe Levels
“There is no officially defined ‘safe’ or ‘unsafe’ threshold for microplastic ingestion. It is prudent to aim for the lowest possible exposure,” stated Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, via email.
Microplastics can infiltrate our food supply through various contamination routes during cultivation, farming, or processing. Dr. Mercola explained that agricultural practices such as utilizing plastic mulch and plastic seed coatings, alongside irrigation using contaminated water sources, are among the diverse pathways for microplastics to contaminate food. Plastic-based packaging, utensils, and containers constitute further sources of exposure.
The US Food and Drug Administration maintains that current evidence does not indicate that microplastic levels in food pose a significant health risk. Nevertheless, individuals may still wish to curtail their passive consumption of microplastics. Below are some prevalent food categories containing microplastics, along with actionable steps to diminish your plastic intake.
Top 10 Foods with Microplastics in Your Diet
Seafood
A primary source of plastic particles entering our diets is the degradation of single-use plastics, which subsequently pollute waterways and soil. Upon reaching marine environments, these particles contaminate seafood.
“Microplastics are ingested by plankton and mistaken for sustenance by fish and shellfish,” Dr. Mercola clarified. “These minute particles accumulate within the flesh, eventually finding their way onto our plates.”
A recent study from Portland State University detected diverse microplastics in 180 out of 182 seafood samples analyzed. Microfibers represented the most frequently encountered type of microplastic; however, various forms contaminate our oceans.
Tea Bags
Polypropylene, a type of plastic, is frequently employed in the production of tea bags. Even paper tea bags may contain microplastics. The issue arises when hot water interacts with these bags, potentially releasing microplastics into the tea.
Researchers at the Autonomous University of Barcelona discovered that polypropylene tea bags can discharge billions of plastic particles, while nylon and cellulose tea bags can release millions.
How to Avoid It
Continue enjoying tea by opting for loose-leaf tea and acquiring a stainless steel infuser to ensure a microplastic-free beverage.
Rice
Rice represents another potential source of microplastic exposure. A study from the University of Queensland revealed that each half cup of rice contains 3 to 4 milligrams of plastic. Instant rice packets exhibit an even higher concentration, reaching 13 milligrams.
How to Avoid It
Washing rice before cooking can decrease plastic contamination by 20% to 40%, although the study employed filtered water for rinsing.
Salt and Sugar
Seasoning food with salt may inadvertently introduce microplastics. Salt is ubiquitous in our diets, and sodium is essential for maintaining fluid and electrolyte balance.
Regrettably, a study indicated that 90% of 39 salt brands sampled globally contained microplastics, likely stemming from environmental contamination and plastic use in production and packaging. Microplastics have also been detected in sugar.
How to Avoid It
Minimize microplastic exposure from salt and sugar by selecting products packaged in glass or cardboard containers.
Bottled Water
Bottled water is a well-recognized source of micro and nanoplastics. One study estimated approximately 240,000 plastic particulates per liter of bottled water. Polyethylene terephthalate (PET) plastic, commonly used in water bottles, was understandably prevalent. Plastic particles can detach when bottles are squeezed or subjected to heat. PET plastic is not the sole type of nanoplastic identified in plastic water bottles.
How to Avoid It
Consuming tap water from a stainless steel or glass container can mitigate the risk of ingesting plastic particles.
Honey
Honey, even when packaged in glass jars, can contain microplastics. Microplastic fibers can originate from bees and environmental pollution. A study exploring microplastic incorporation by honeybees revealed that bees can contribute to the dispersal of microplastics through honey production.
How to Avoid It
Purchasing honey from local beekeepers, who often employ more natural and sustainable harvesting techniques, may decrease the likelihood of microplastic contamination.
Fruits and Vegetables
Fruits and vegetables are vital components of a balanced diet; however, they can also harbor microplastics. Research examining fruits and vegetables found apples to be the most contaminated fruit and carrots the most contaminated vegetable. The contamination occurs through plant uptake.
“Plants have demonstrated the ability to absorb micro- and nanoplastics from soil via their root systems, thereby contaminating edible portions,” explained Dr. Mercola.
Many grocery stores also utilize plastic packaging for fruits and vegetables to maintain freshness. According to the FDA, current evidence is insufficient to confirm microplastic migration from plastic food packaging into food; however, Dr. Mercola advises minimizing exposure whenever possible.
How to Avoid It
Thoroughly wash fruits, peel them when feasible, and choose local or organic produce options.
Proteins
A recent study by researchers at the Ocean Conservancy discovered that 88% of vegetable and animal proteins contained detectable levels of microplastics. Highly processed proteins, such as plant-based alternatives, fish sticks, or chicken nuggets, exhibited the highest concentrations, suggesting that food processing is a contributing factor to microplastic contamination. Breaded shrimp averaged 300 microplastic particles per serving, while plant-based nuggets contained 100 pieces per serving.
Beyond food processing, microplastics can enter protein sources through animal feed and the environments where animals are raised. Plant-based alternatives can become contaminated via soil or irrigation.
How to Avoid It
While the exact extent of microplastic contamination and its health implications require further research, protein remains essential for bodily function. Prioritize adequate protein intake from diverse sources.
Health Implications of Microplastics in Food
The pervasive presence of microplastics raises concerns about their impact on human health. While definitive conclusions necessitate further investigation, ongoing research emphasizes the need for vigilance and preventative measures, as Dr. Mercola advises.
“Ingested microplastics have been shown to accumulate in the circulatory system and various organs, including the brain, potentially inducing inflammation and tissue damage,” stated Dr. Mercola.
Additional potential adverse effects include hormonal imbalances resulting from endocrine-disrupting chemicals present in plastics. Microplastics can also absorb environmental toxins, facilitating their introduction into the body.
Although an established safe level of microplastic exposure remains undetermined, and complete avoidance is practically unachievable, minimizing exposure where feasible is advisable.
Expert Recommendations for Reducing Microplastic Intake
Consider these actionable steps to reduce your microplastic intake:
- Limit shellfish consumption: Shellfish, such as mussels, oysters, and scallops, tend to have higher microplastic concentrations.
- Avoid plastic food storage containers: Dr. Mercola emphasizes this recommendation due to the “plasticizing chemicals” present in plastic. BPA and phthalates, endocrine-disrupting chemicals, can migrate from plastic to food, particularly fatty foods. Opt for glass containers for fatty foods and plastic for dry goods if necessary.
- Minimize plastic-wrapped foods: While challenging, aim to reduce the purchase of plastic-wrapped items where possible.
- Replace plastic kitchen utensils: Substitute plastic utensils, including spoons, stirring tools, and cutting boards, with ceramic, glass, stainless steel, or wood alternatives for all items that contact food.
To address broader microplastic pollution, consider installing a filter in your washing machine to capture microfibers before they enter water systems. Specialized filters like the PlanetCare 2.0 microfiber filter are available.
Continued research is crucial to fully understand the long-term health consequences of microplastic ingestion. Despite the widespread presence of microplastics in food, maintaining a balanced diet rich in protein, fruits, and vegetables remains essential for overall health and well-being.