Increased Heavy Metal Consumption by Vegans, Vegetarians, and Flexitarians
Despite great unawareness, people primarily on plant-based diets (including vegans, vegetarians and even flexitarians) are likely to consume more heavy metals than people consuming primarily animal-based food products. In fact, a published study from Slovak Medical University in Czech Republic (2006), found in a group of healthy adults that the vegetarian group had significantly higher blood cadmium levels than those who were non-vegetarian (1). Additionally, the vegan sub-group within the vegetarians had even higher blood levels of cadmium. The authors note that vegetarians’ significantly higher blood levels of antioxidants are likely to offset any negative or harmful effects of greater cadmium intake from plant food.
These findings come to no surprise considering the major source of exposure for cadmium is terrestrial foods–those grown directly in the soil (2). However, the World Health Organization (WHO) and the Agency for Toxic Substances and Disease Registry (ATSDR) agree that only 2-6% of ingested cadmium is taken into the body. This is a significantly smaller absorption than when cadmium is inhaled (30-64%). This is probably because various factors (like health status, age, diet) impact the absorption and retention of heavy metals in the body.
Foods consumed and purchased on a regular basis in grocery stores contain heavy metals. The FDA regularly monitors and publishes the heavy metal content in these common food items:
|
Average content of Heavy Metals in Common Foods3 |
|||
| FOOD |
ARSENIC (ppb) |
LEAD (ppb) |
CADMIUM (ppb) |
| Apple (red), raw (w/ peel) |
– |
– |
2 |
| Orange (navel/Valencia), raw |
– |
1 |
1 |
| Banana, raw |
– |
– |
1 |
| Watermelon, raw/frozen |
– |
– |
2 |
| Peach, raw/frozen |
– |
1 |
2 |
| Strawberries, raw/frozen |
1 |
1 |
17 |
| Grapes (red/green), raw |
3 |
2 |
1 |
| Cantaloupe, raw/frozen |
8 |
1 |
8 |
| Peanuts, dry roasted, salted |
14 |
– |
54 |
| Sunflower seeds (shelled),roasted, salted |
– |
– |
412 |
| Raisins |
14 |
9 |
3 |
| Pepper, sweet, green, raw |
– |
– |
16 |
| Carrot, fresh, peeled, boiled |
– |
1 |
19 |
| Onion, mature, raw |
2 |
14 |
|
| Cauliflower, fresh/frozen, boiled |
– |
– |
10 |
| Asparagus, fresh/frozen, boiled |
– |
1 |
19 |
| Celery, raw |
– |
– |
40 |
| Broccoli, fresh/frozen, boiled |
– |
– |
7 |
| Cabbage, fresh, boiled |
– |
– |
5 |
| Lettuce, leaf, raw |
2 |
5 |
64 |
| Spinach, fresh/frozen, boiled |
1 |
3 |
124 |
| Collards, fresh/frozen, boiled |
3 |
3 |
35 |
| Cucumber, peeled, raw |
11 |
– |
3 |
| Potato, baked (w/ peel) |
2 |
1 |
26 |
| Avocado, raw |
1 |
2 |
15 |
| Tomato, raw |
1 |
– |
8 |
| Mushrooms, raw |
73 |
1 |
5 |
| Eggplant, fresh, peeled, boiled |
1 |
– |
12 |
| Pinto beans, dry, boiled |
– |
– |
3 |
| Lima beans, immature, frozen,boiled |
– |
– |
1 |
| Peas, green, frozen, boiled |
– |
– |
3 |
| Honey |
– |
4 |
1 |
| Wine, dry table, red/ white |
1 |
8 |
|
| Rice, white, enriched, cooked |
65 |
– |
7 |
| Corn, fresh/frozen, boiled |
1 |
– |
3 |
| Cream of wheat (farina), enriched,cooked |
1 |
– |
5 |
| Shredded wheat cereal |
– |
– |
50 |
| Granola w/ raisins |
21 |
– |
14 |
| Oatmeal, plain, cooked |
2 |
– |
2 |
| Bread, rye |
– |
1 |
14 |
| Bread, whole wheat |
2 |
1 |
24 |
| Bread, cracked wheat |
3 |
4 |
22 |
| Bread, white, enriched |
1 |
1 |
21 |
| Bagel, plain, toasted |
1 |
1 |
16 |
| Crackers, graham |
4 |
5 |
28 |
References:
- Krajcovicova et al. Cadmium blood concentrations in relation to nutrition. Cent Eur J Publ Health. 2006; 14(3): 126-129
- “Cadmium exposure and human health.” International Cadmium Association. Available at: http://www.cadmium.org/pg_n.php?id_menu=5
- Total diet study statistics on element results. Center for Food Safety and Applied Nutrition, US Food and Drug Administration. 2010. Available at: http://www.fda.gov/downloads/food…totaldietstudy/ucm184301.pdf