In this series, we explore how nutrition helps protect and support our bodies.
Top Takeaways:
- A nutrient-rich diet supports chronic disease prevention and can reduce the absorption of specific trace dietary heavy metals.
- Essential heavy metals (like iron, zinc, copper, and manganese) are vital in small amounts and are protective nutrients.
- While protective nutrition can keep you healthy, nutrition alone cannot prevent or treat heavy metal poisoning.
What is protective nutrition?
Proper nutrition serves as a powerful defense mechanism for our health.
At CRIS, we define protective nutrition as the practice of prioritizing foods and beverages rich in essential nutrients that not only safeguard our bodies from chronic diseases but also mitigate the impacts of environmental contaminants. By prioritizing protective nutrition, we maintain our overall well-being.
What are heavy metals? Are heavy metals bad for my health?
Heavy metals: scientific definition
Heavy metals are elements with high atomic weights and densities greater than 5 grams per cubic centimeter (g/cm³). They are characterized by their ability to form cations (positively charged ions) and bond with organic or inorganic molecules.
While some heavy metals are toxic, others are essential for our biological functions.
Essential (heavy) metals
Essential heavy metals are a subset of heavy metals that are necessary for biological processes in humans and other organisms. These include:
- Iron (Fe): Critical for oxygen transport and energy production.
- Zinc (Zn): Supports immune function, cell growth, and wound healing.
- Copper (Cu): Aids in iron metabolism and connective tissue formation.
- Manganese (Mg): Involved in bone formation and metabolic processes.
Heavy metals in everyday conversation
In everyday terms, heavy metals often refer to toxic metals that can accumulate in the body and cause harm, such as lead in paint, mercury in fish, or arsenic in drinking water.
It’s important to distinguish between heavy metals that are non-essential (like mercury) and those that are beneficial in small amounts (like zinc).
For most people, the concern lies in limiting exposure to harmful heavy metals while ensuring sufficient intake of essential metals through a balanced diet.
Am I exposed to harmful amounts of heavy metals through my diet?
In general, the answer is no. Outside of rare cases of food fraud—where harmful levels of heavy metals have been intentionally added—there is no widespread evidence to suggest that people are experiencing heavy metal toxicity from their everyday diet.
The heavy metals found in our food typically exist at trace levels, meaning their concentrations are incredibly small. These levels are well below what would pose a risk to human health unless consumed in massive, unrealistic quantities over a short period of time.
Can I mitigate any potential harm caused by trace heavy metals in our diet?
Our bodies are incredibly sophisticated and designed to adapt when we don’t meet our nutrient needs.
For example, if we aren’t consuming enough iron (an essential heavy metal), the body activates additional pathways to absorb more iron from the food we eat. However, the body isn’t perfect at distinguishing between different heavy metals. While it prioritizes essential metals, it can inadvertently absorb undesirable heavy metals in the process.
By following protective nutrition practices and focusing on a varied, nutrient-dense diet, you can ensure your body gets all the essential nutrients it needs. So, when your nutrient requirements are met, your body is less likely to engage in compensatory activities, reducing the risk of unintentionally absorbing trace amounts of undesired heavy metals.
Iron is just one example.
Insufficient intake of other key nutrients, like fiber, folate, and vitamin C, can also increase the likelihood of absorbing undesirable heavy metals. Fiber, for instance, helps bind to toxins and toxicants in the digestive system, supporting their elimination, while vitamin C enhances the absorption of beneficial nutrients like iron.
By prioritizing a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and essential nutrients, your body can more effectively protect itself from diseases and environmental contaminants, including trace heavy metals.
What foods are protective against undesirable trace heavy metals?
While no foods will protect you completely from heavy metal toxicity at relevant, elevated levels, you can help prevent the absorption of trace heavy metals by eating foods with protective nutrients.
Common sources of protective nutrients:
- Calcium: Dairy products, leafy greens (e.g., spinach, kale), fortified plant-based milk.
- Iron: Lean meats, beans, lentils, tofu, fortified cereals.
- Fiber: Whole grains, beans, fruits, vegetables.
- Folate: Leafy greens, avocados, asparagus, fortified grains.
- Thiamine: Whole grains, vegetables, dairy products, nuts and seeds.
- Vitamin B6: Bananas, salmon, poultry, potatoes.
- Vitamin C: Citrus fruits, strawberries, bell peppers, broccoli.
Will nutrition alone protect me from heavy metal poisoning?
No, nutrition alone cannot protect you from heavy metal poisoning.
However, maintaining a nutrient-rich diet helps ensure your body receives essential nutrients, which can help reduce its tendency to absorb unwanted trace heavy metals from food.
While a balanced diet supports overall health, it cannot safeguard against heavy metal poisoning.
Can I treat suspected heavy metal poisoning at home through diet alone?
No, you should not attempt to treat suspected heavy metal poisoning through diet.
If you believe you’ve been exposed to harmful levels of heavy metals, it’s crucial to contact a state-licensed, board-certified medical provider immediately for proper testing and treatment guidance.
The good news.
A balanced, nutrient-rich diet is your best strategy for maintaining optimal health and resilience against diseases and environmental contaminants.
If you have any questions about ingredients or ideas for a blog post, please send us an email or submit your idea to us at go.msu.edu/cris-idea.
Learn more–Citations and further reading.
Anderson, E., Zagorski, J., & Kaminski, N. (2025). Metals. Michigan State University Center for Research on Ingredient Safety. https://cris.msu.edu/metals/
American Society for Nutrition. Nutrient information. Advances in Nutrition. Retrieved January 13, 2025, from https://advances.nutrition.org/nutrient-info
Bashir, A., Arafah, S., & Aref, M. (2016). The therapeutic role of probiotics in heavy metal-induced toxicity. Journal of Clinical andDiagnostic Research, 10(5), ZC83-ZC86. https://doi.org/10.7860/JCDR/2016/15968.7528
Bhagat, V., & Bhatia, S. (2015). Probiotics as a therapeutic tool in environmental health. Environmental Health and PreventiveMedicine, 20(2), 67-74. https://doi.org/10.1186/s40557-015-0085-9
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LARCUSA. Treating lead poisoning. LARCUSA. https://larcusa.org/health/treating-lead-poisoning/
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Liu, J., & Wang, X. (1999). The impact of environmental pollutants on human health: A review of current issues. Journal ofEnvironmental Toxicology and Pharmacology, 7(1), 15-22. https://doi.org/10.1080/07315724.1999.10718845
Sánchez, M., & Rivera, L. (2013). The role of environmental toxins in the development of neurological diseases. EnvironmentalToxicology and Pharmacology, 36(3), 565-576. https://doi.org/10.1016/j.etap.2013.10.016
Sutherland, I., & Simons, M. (1981). Lead poisoning and its effects on human health. Environmental Research, 24(2),285-298. https://doi.org/10.1016/0041-008X(81)90464-6
U.S. Department of Agriculture. Nutrition.gov. Retrieved January 13, 2025, from https://www.nutrition.gov/
Zhai, Q., et al. (2014). Dietary strategies for the treatment of cadmium and lead toxicity. Nutrients, 7, 552-571
Zhou, H., Shen, W., & Wang, L. (2001). The role of zinc in the modulation of lead toxicity. Journal of Biological Chemistry, 276(6),4132-4137. https://doi.org/10.1074/jbc.M106878200