Heavy metals in food and soil quality: why does organic food matter?
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When we talk about healthy eating, we often focus on vitamins, minerals, and calories. However, we rarely think about the fact that our food may also contain heavy metals that enter our bodies through soil, water, and air.
The question is not just “organic or not organic”, but rather a broader one: in what soil and in what environment did our food grow .
What are heavy metals and why are they a problem?
Heavy metals are naturally occurring elements found in soil and water. Some are necessary in small amounts (iron, zinc, copper), but others – such as lead, cadmium, arsenic and mercury – are toxic and accumulate in the body.
Lead – affects the nervous system and child development. The WHO has emphasized that there is no safe level of lead.
Cadmium – deposits in the kidneys and bones; linked to kidney failure and osteoporosis.
Arsenic – linked to cardiovascular disease and certain cancers. EFSA (2014) has listed rice as one of the main sources.
Mercury – especially dangerous to the brains of fetuses and young children; comes to us mainly through fish.
Which foods contain the most heavy metals?
Leafy vegetables
Spinach, lettuce, kale – they absorb heavy metals from the soil very well. That is why spinach has often been used in the “bioindication” of heavy metals.
Root vegetables
Potatoes, beets, carrots, celery – direct contact with soil increases the risk.
Rice
Rice fields are grown under flood conditions, which creates conditions for arsenic to be absorbed from the soil and irrigation water into the plant's roots. According to EFSA, rice is the main source of arsenic for Europeans.
Fish and seafood
The larger the predator, the more mercury accumulates through the food chain. Tuna, swordfish, and shark are the most at risk.
Cocoa and chocolate
Studies from 2019 have shown that cocoa can contain worryingly high levels of cadmium, especially in cocoa beans from South America.
What about organic food?
It is important to know: organic food is not automatically free of heavy metals . If the soil is contaminated or naturally rich in metals, organic food may also contain them.
However:
organic farming does not use synthetic fertilizers or pesticides, which can increase the amount of heavy metals,
Studies show that organic food often contains more antioxidants and polyphenols ( British Journal of Nutrition , 2014), which help neutralize oxidative stress,
Domestic organic food is often lower risk because soil quality and food safety are thoroughly checked and transportation is shorter (fewer preservation processes, more vitamins preserved).
How to support the body against heavy metals?
Our bodies try to bind and excrete heavy metals through the liver, kidneys, and intestines. If we want to support the body's natural detoxification, certain foods and plants can help.
Foods that help bind heavy metals
Coriander and parsley – studies have linked them to binding heavy metals.
Garlic and onions – contain sulfur compounds that activate liver-cleansing enzymes ( Journal of Nutrition , 2009).
Algae (spirulina, chlorella) – studied for their ability to bind heavy metals.
Foods rich in fiber – whole grains, legumes, vegetables – fiber helps bind and eliminate waste.
Domestic medicinal herbs
Nettle – diuretic and circulatory stimulant, stimulates the kidneys.
Dandelion – a traditional liver cleanser.
Lingonberry and blueberry leaves – anti-inflammatory, support the kidneys.
Yarrow and chamomile – support digestion and liver function.
Practical steps to reduce risks
Prefer domestic, organic food. Local food has a shorter supply chain and a lower risk of contamination.
Wash and peel. Especially vegetables – peeling removes a large portion of heavy metals that may be concentrated under the skin.
Diversify your menu. Avoid overdoing one food group (e.g. rice every day).
Change the type of fish. Choose smaller fish (herring, sprat, sardines) instead of large predators.
Use herbs regularly. Make cleansing teas from nettle or dandelion in the spring and fall.
Keep your liver healthy. Limit your consumption of alcohol, foods high in additives, and overly processed foods.
Heavy metal analyses . Find out if the brands whose products you use conduct analyses.
Final word: it all starts with the soil
Heavy metals cannot be completely avoided – they are found in the air, water and soil. But we can make choices that reduce the risk and give our bodies the strength to cope .
Domestic organic food = lower risk and shorter supply chain.
A varied menu = less stress.
Medicinal herbs and fiber = natural support for the body.
Healthy soil means nutritious food. And every time you choose local and organic, you give your body and the environment a better chance.
In the next post, we'll move to the kitchen and ask: does the pan you use to cook food support your health?
