Importance Score: 75 / 100 🔴
Are you under the impression that you are not consuming microplastics? Consider this anew. Researchers at UCLA have revealed a concerning discovery: microscopic plastic particles are discharged directly into your mouth each time you chew gum. In a recent study featured in Chemistry for Life, scientists examined 10 different chewing gum brands and detected microplastics in each one. Both natural and synthetic types were shown to release microscopic plastic particles during chewing. On average, every gram of gum emits approximately 100 microplastics, with some samples reaching as high as 600. This research underscores the pervasive issue of microplastic contamination in food and everyday products.
This revelation intensifies the increasing apprehension regarding the quantity of plastic we unknowingly ingest. Previous studies estimate that an average individual consumes between 39,000 and 52,000 microplastic particles annually from food and beverages alone, a number that surpasses 120,000 when airborne particles are included. Understanding microplastic exposure and its potential health impacts is crucial for informed consumer choices.
To gain a clearer understanding of the health implications, we consulted with a family physician to discuss what constitutes a “safe” threshold for microplastic ingestion, identify the primary food sources of microplastics, and explore actionable strategies to minimize your exposure.
What Constitutes Excessive Microplastic Consumption?
“There is no officially defined ‘safe’ or ‘unsafe’ level of microplastic intake. 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 contamination at various stages, including cultivation, farming, or processing. Dr. Mercola clarified that agricultural practices such as utilizing plastic mulch and plastic seed coatings, as well as irrigation with polluted water, contribute to microplastic accumulation in food products. Furthermore, plastic packaging, utensils, and containers represent additional sources of contamination.
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According to the U.S. Food and Drug Administration, current evidence does not indicate that microplastic levels in food pose a significant health risk. Nevertheless, minimizing passive microplastic consumption remains a worthwhile objective. Below are prevalent food categories known to contain microplastics, along with recommended measures to curtail your plastic intake.
Top 10 Food Categories in Your Diet Containing Microplastics
Seafood
A primary pathway for plastic particles to enter our food chain is through single-use plastics that degrade and infiltrate waterways and soil. Upon reaching marine environments, these particles contaminate seafood.
“Microplastics are subsequently ingested by plankton and mistaken for nourishment by fish and shellfish,” explained Dr. Mercola. “These minute particles accumulate within the flesh, ultimately ending up on our plates.”
A recent study conducted by Portland State University identified diverse microplastics in 180 out of 182 seafood samples analyzed. Microfibers were the most frequently detected microplastic type, but they are not the sole variety present in our oceans. Consuming seafood and microplastics is a growing concern.
Tea Bags
Polypropylene, a type of plastic, is frequently employed in the manufacturing of tea bags. Even paper tea bags may harbor microplastics. The concern arises when these bags come into contact with hot water, potentially releasing microplastics into your tea.
Researchers at the Autonomous University of Barcelona discovered that polypropylene tea bags can release billions of plastic particles, while nylon and cellulose tea bags can release millions.
How to Reduce Microplastics from Tea:
- Opt for loose-leaf tea and acquire a stainless steel infuser to enjoy microplastic-free tea.
Rice
Rice is another significant source of microplastic exposure. A University of Queensland study determined that every half cup of rice contains 3 to 4 milligrams of plastic. Instant rice packets exhibit even higher levels, reaching 13 milligrams.
How to Reduce Microplastics in Rice:
- Washing rice before cooking can decrease plastic contamination by 20% to 40%, although the aforementioned study utilized filtered water for rinsing.
Salt and Sugar
Seasoning your meals with salt might inadvertently introduce microplastics. Salt is ubiquitous in our diets, and our bodies require sodium for fluid and electrolyte balance.
One study revealed that 90% of 39 salt brands sampled globally contained microplastics. This is likely attributable to environmental contamination, as well as production and packaging processes involving plastic. Microplastics have also been detected in sugar. Microplastics in salt and sugar are therefore commonly ingested.
How to Minimize Microplastics in Salt and Sugar:
- Purchase salt and sugar packaged in glass or cardboard containers.
Bottled Water
Bottled water stands out as a prominent 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, is a known contributor. Plastic particles can detach when bottles are compressed or exposed to heat. PET is not the only nanoplastic type researchers have found in bottled water. The presence of nanoplastics in bottled water is a significant area of investigation.
How to Avoid Microplastics from Bottled Water:
- Choose tap water consumed from stainless steel or glass containers to lower your risk of ingesting plastic particles.
Honey
Honey might seem unlikely to contain microplastics, yet it does, even when packaged in glass jars. Microplastic fibers can be traced back to bees and environmental pollution. Research exploring microplastic incorporation into hives by honeybees revealed that bees can disseminate microplastics via honey.
How to Limit Microplastics in Honey:
- Consider buying honey from local beekeepers who often employ more natural and sustainable harvesting practices, potentially reducing microplastic contamination.
Fruits and Vegetables
Fruits and vegetables constitute a vital component of a balanced diet but may also contain microplastics. A study examining fruits and vegetables identified apples as the most contaminated fruit and carrots as the most contaminated vegetable. This contamination arises because:
“Plants have demonstrated the capacity to absorb micro- and nanoplastics from soil through their root systems, consequently contaminating edible portions,” stated Dr. Mercola.
Furthermore, many grocery stores utilize plastic packaging for fruits and vegetables to maintain freshness. Although the FDA asserts insufficient evidence to confirm microplastic migration from plastic food packaging into food, Dr. Mercola recommends minimizing exposure whenever feasible. Microplastics in fruits and vegetables are a growing concern for consumers.
How to Reduce Microplastics in Produce:
- Thoroughly wash fruits, peel them when applicable, and opt for local or organic produce when possible.
Proteins
A recent study by researchers at the Ocean Conservancy discovered that 88% of vegetable and animal proteins contain detectable microplastic levels. Highly processed proteins, such as plant-based alternatives, fish sticks, or chicken nuggets, exhibit the highest concentrations, suggesting food processing as a contributing factor. Breaded shrimp averaged 300 microplastic pieces per serving, while plant-based nuggets contained 100 pieces per serving. Processed proteins and microplastics warrant further investigation.
Food processing is not the only source of microplastic contamination in proteins. Microplastics exist in animal feed and animal-raising environments. Plant-based alternatives can be contaminated via soil or irrigation.
How to Choose Protein Sources Wisely:
- Further research is needed to determine precise microplastic levels in protein sources and their health implications. Consuming adequate protein remains vital for bodily functions, regardless of the chosen source.
Read more: An Easy Protein Visual Guide to Help You Reach Maximum Muscle Gains
Health Implications of Microplastics in Food
Do all foods contain microplastics? Definitive certainty remains elusive. However, extensive research is necessary to fully comprehend the effects of consuming microplastic-contaminated food. Despite the ongoing investigation into long-term health consequences, microplastics represent a noteworthy area of concern that warrants precautionary measures, as Dr. Mercola emphasized.
“Ingested microplastics have been found to accumulate within the circulatory system and various organs, including the brain, potentially inducing inflammation and tissue damage,” Dr. Mercola noted.
Additional potential adverse effects encompass hormonal imbalances triggered by endocrine-disrupting chemicals present in plastics. Microplastics can also absorb environmental toxins and introduce them into the body.
While no established safe level of microplastics exists, and complete avoidance is impractical due to their ubiquitous presence, minimizing exposure where possible is advisable. Understanding the potential health risks of microplastics and implementing preventative measures is key.
Expert Recommendations for Lowering Microplastic Intake
Implementing the following recommendations can help reduce your microplastic consumption:
- Moderate Shellfish Consumption: Shellfish like mussels, oysters, and scallops tend to harbor higher microplastic concentrations, so consume them in moderation.
- Eliminate Plastic Food Storage Containers: Dr. Mercola highlights plasticizing chemicals in plastic as a significant concern. BPA and phthalates, endocrine disruptors, can migrate from plastic to food, particularly fatty foods. Opt for glass containers for fatty foods and plastic for dry goods if necessary. Reducing microplastics from food containers is an important step.
- Avoid Plastic-Wrapped Foods: Although challenging, strive to reduce consumption of plastic-wrapped foods whenever feasible.
- Replace Plastic Kitchen Utensils: Plastic utensils in contact with food, such as spoons, stirrers, and cutting boards, can contribute to microplastic ingestion. Replace these with ceramic, glass, stainless steel, or wooden alternatives. Switching to non-plastic kitchenware significantly reduces exposure.
To address the broader issue of microplastics in food, consider installing a filter in your washing machine to capture microfibers before they pollute water systems. The PlanetCare 2.0 microfiber filter is an example, starting at $125.
Our understanding of microplastics and their long-term health ramifications remains incomplete. While the pervasive presence of microplastics in numerous foods may be disconcerting, it should not discourage healthy eating habits. Maintaining a balanced diet rich in protein, fruits, and vegetables remains crucial for overall health and well-being, regardless of microplastic concerns. Prioritizing informed choices to reduce microplastic consumption is a proactive approach to health.