With food recalls on the rise, grocery prices skyrocketing, and people becoming more invested in what they’re putting into their bodies, it seems like mainstream foods are more dangerous than ever. But context is key. Although food recalls are increasing, that’s mainly because technology has advanced and is more adept at catching when things go awry. With this advanced technology comes better detection, and oftentimes, we see alarming headlines announcing toxins in our everyday food. While this can definitely be eyebrow-raising, sometimes it can’t be helped—toxins are everywhere, and some leaching into our food is inevitable. So, what exactly are these toxins, how are they getting into our food, and how are they affecting us? Let’s dig in.
What Are Toxins?
Toxins are natural chemicals produced by living beings such as animals, bacteria, and plants. Toxicants, on the other hand, are man-made chemicals that can often accumulate in both the environment and in the body—however, the two terms are often used interchangeably. Additionally, a lot of our food can become contaminated with heavy metals and what is known as persistent organic pollutants that come from industrial waste, plastics, and agriculture, explains naturopathic and functional medicine doctor Dr. BreAnna Guan.
What Toxins Are Most Commonly Found In Food & How Do They Get There?
There are numerous toxins that are often found in our food supply. Pesticides, Bisphenol A (BPA), and Phthalates are among the most common, with heavy metals, nitrates and nitrites, PFAs, mycotoxins, and artificial food dyes trailing closely behind.
Pesticides
Registered dietitian Robin Barrie Kaiden, M.S., R.D., C.D.N., C.S.S.D., explains that pesticides are commonly sprayed onto a lot of our crops, like strawberries, spinach, and peppers. These pesticides are prevalent in our produce, so it’s best to buy organic whenever possible and wash your produce well to avoid ingesting these contaminants. Pesticides, in particular, are known to disrupt the endocrine system, worsen hormonal acne, and, in extreme cases, cause cancer, neurological issues, and reproductive harm. Kaiden cautions children, teens, and pregnant women to be mindful of their consumption.
BPAs
BPA is a chemical commonly found in plastics and resins and can be found in plastic food containers and canned food and beverage linings. BPAs contain xenoestrogen, a chemical that mimics estrogen, disrupting the endocrine system. This can lead to PCOS, hormonal acne, obesity, fertility issues, and thyroid disruption. In order to avoid consuming BPAs, Kaiden recommends subbing plastic containers for glass or stainless steel containers and avoiding canned foods. She also cautions against microwaving plastic.
Phthalates
Phthalates are often used in food packaging and processing equipment, so you’re likely to find them in fast food, processed meats, and dairy products. Similar to other toxins, phthalates can interrupt your endocrine system, causing acne, fertility problems, and metabolic disorders. Anyone with a proclivity for fast food, as well as individuals with hormone sensitivity, should especially try to avoid these by limiting their fast and processed food intake, as well as any food packaged in soft plastics, explains Kaiden.
Heavy Metals
Heavy metals like lead, mercury, arsenic, aluminum, and cadmium are common food contaminants. Because they are naturally found in our environment, these sneaky metals will creep up in soil and water, leading to contamination in foods like seafood, leafy greens, baby food, rice, and chocolate. Kaiden warns parents to pay special attention to baby food brands, opt for low-mercury fish, and vary which grains they consume. Too many of these metals in your system can cause hormonal imbalances, slow down detox, and even cause liver or kidney damage, neurotoxicity, and cancer.
Nitrates & Nitrites
These chemical compounds are used to help preserve food and are most often found in processed or cured meats like bacon, sausage, and deli meat, as well as in certain vegetables and even cereals. Although these compounds are not direct hormone disruptors, explains Kaiden, they do increase inflammation in the body. Sometimes, they can form carcinogenic compounds, leading to certain types of cancer, including colorectal and stomach cancer. If you want to avoid these compounds, you can nix cured and processed meats and pay attention to food labels.
Mycotoxins
According to the World Health Organization, mycotoxins are “naturally occurring toxins produced by certain molds (fungi) and can be found in food.” These typically appear in foods that aren’t properly stored and can affect nuts, corn, spices, and grains. One study found that these toxins infect a whopping 25% of harvested crops each year and can cause acute or chronic toxicity when consumed. These toxins can cause liver damage, suppress the immune system, and even cause cancer. Kaiden recommends investing in quality storage for your food and for those in humid and warm climates to pay special attention to proper food storage.
PFAs
By now, you probably know all about PFAs—the compound that makes nonstick cookware, well, nonstick. There are many chemicals within the PFA category, and due to their very, very slow ability to break down, they are often referred to as forever chemicals. In addition to cookware, PFAs are also used in food packaging like takeout containers, as well as in popcorn bags. Some states are trying to ban the use of these chemicals altogether, while the Trump administration is fighting to eliminate the bans. (Watch the Mark Ruffalo movie Dark Waters, and you’ll be firmly in the pro-ban camp.) PFA chemicals can disrupt thyroid function, endocrine function, and sex hormones, not to mention the fertility, liver, and immunity issues they cause. They’ve been shown to cause developmental issues in children, as well as numerous types of cancer. Kaiden recommends avoiding nonstick cookware and reducing your consumption of fast food and takeout.
What Consumers Need To Know
“Toxicants can have a wide range of harmful effects on the body, even at low levels,” Dr. Guan explains. The ability of these toxins to act as endocrine disruptors concerns Dr. Guan, especially as they impact fertility and hormonal health. Additionally, a lot of these toxins function as obesogens, which can disrupt metabolic regulation and lead to both obesity and insulin resistance.
Toxins can also affect the gut microbiome, increase your risk for chronic disease, accelerate aging, and even have transgenerational health effects. That’s scary stuff.
Are Some People More At Risk?
Young children, teens, and pregnant women should exercise extra caution when it comes to ingesting toxins. Plus, as Dr. Guan explains, certain people are more susceptible to the effects of toxicants. “Those with genetic variations (SNPs), nutritional deficiencies, or who are exposed to higher levels of toxins through work or their living environment (e.g. industrial or polluted areas) may experience greater health impacts,” she tells Delish.
Expert Tips For Avoiding Common Toxins
Both Dr. Guan and Kaiden recommend shopping organic and local foods whenever possible and avoiding plastics and disposable goods. “Reading labels, shopping organic, and using smart methods for preparing foods can help reduce exposure to toxins,” says Dr. Guan. “Simple practices like washing and peeling fruits and vegetables, avoiding processed foods, and cooking at home can help lower your exposure to harmful chemicals,” she continues.
Kaiden recommends storing leftovers in glass containers and cooking with stainless steel or cast iron pans. She also recommends avoiding all plastic takeout containers, and yes, this especially includes coffee cups (bring your own tumbler!).
“By supporting detoxification through balanced nutrition, hydration, and lifestyle changes, these individuals can help their bodies handle toxic exposure more effectively,” Dr. Guan adds.
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