Staying Safe from Forever Chemicals and Cadmium in Food: A Comprehensive Guide
In the ongoing battle against hidden toxins in our food, we find ourselves grappling with a myriad of contaminants, from pesticides to forever chemicals and now, cadmium. This three-part series, produced by FRANCE 24, delves into the mounting food scandals, shedding light on the anxieties these chemicals breed in the public mind and the best practices to adopt to avoid the worst impacts. Part 1 can be found here.
The journey began with pesticides, followed by per- and polyfluoroalkyl substances (PFAS), quickly dubbed "forever chemicals" for their uncanny endurance in soil, water, and living flesh. Most recently, it's been cadmium, a heavy metal that builds up in the liver and kidneys, raising the risk of cancers and cardiovascular diseases. Health authorities issue warnings, reminding us that these contaminants are everywhere, even in our tap water.
While political action is crucial in combating these contaminants, individuals can take steps to reduce their risk. This article explores the foods to avoid and those to consume more of, offering practical advice to limit exposure to cadmium and forever chemicals. It's important to note that the most meaningful measures to fight against these contaminants are found in political action, but individuals can still take steps to reduce their risk.
Cadmium: A Hidden Threat in Everyday Foods
Cadmium, a primary cause of poisoning alongside tobacco, is a heavy metal that accumulates in the liver and kidneys. A study by France's National Food Safety Agency (ANSES) revealed that being mindful of what's on your plate is an effective way to keep yourself safe from this toxin. The key factors to consider are not just the most commonly contaminated ingredients but also how often you consume them.
In 2012, the European Food Safety Authority (EFSA) analyzed 144 food groups to measure their exposure to cadmium, creating a list of the most highly contaminated foodstuffs. Foods with cadmium concentrations exceeding 10 micrograms per kilogram include seaweed, oilseeds like sunflower seeds, mushrooms, animal organs, mollusks (especially oysters, mussels, and clams), frog legs, dark chocolate, and crustaceans. While these foods are relatively small contributors to overall exposure, it's essential to limit their consumption.
The real concern lies in everyday foods like cereals, pasta, bread, biscuits, potatoes, and certain vegetables, which are consumed regularly and multiple times a day. Despite relatively low cadmium levels, these foods pose a significant risk due to frequent consumption. Pierre Souvet, a cardiologist and president of the French Health and Environment Association, advises varying your diet to minimize cadmium intake.
Souvet suggests replacing breakfast cereals or cakes and biscuits with fruit compote and yogurt as an afternoon snack. He also recommends choosing dishes made with legumes instead of pasta. To make informed choices, opt for the least-contaminated foods: dairy products, eggs, citrus fruits, and legumes like beans and lentils. Additionally, consider the origin of your food, as cadmium levels vary depending on the region due to soil composition.
Souvet highlights the importance of monitoring potential deficiencies in iron, zinc, or calcium, which increase the body's risk of absorbing cadmium. Women are more susceptible to these deficiencies, making them more vulnerable to cadmium exposure. It's crucial to address these deficiencies to mitigate the risks associated with cadmium.
Forever Chemicals: A Fishy Affair
Forever chemicals, particularly per- and polyfluoroalkyl substances (PFAS), are another significant concern. Despite the EFSA's warnings, there has been a dearth of information about their presence in food. In 2025, Générations Futures, an environmental NGO, analyzed official data from thousands of samples tested in France, Germany, Denmark, and the Netherlands, revealing alarming contamination rates.
The results showed that 69% of fish, 55% of mollusks and animal organs, 39% of eggs, 27% of crustaceans, 23% of dairy products, and 14% of meat were contaminated with at least one of the four regulated PFAS. In France, contamination rates reached 88% for fish, 56% for animal organs, and 35% for meat. Red meat and poultry (14%), vegetables (14%), and fruit (3%) seemed to be the least affected.
Given these findings, it's recommended to limit consumption of freshwater fish, animal organs, mollusks, crustaceans, and animal milk, favoring fiber-rich foods like vegetables, fruit, and legumes. However, Générations Futures spokesperson François Veillerette emphasizes the variability of PFAS concentrations within food categories, noting that some eggs may have high levels, especially if they come from areas near chemical plants.
Transparency regarding the origin of these products is often lacking, making it challenging to make informed choices. Veillerette advises varying not only food types but also sources and brands for similar products to minimize exposure. The study only focuses on four substances among a vast array of forever chemicals, leaving much work to be done in understanding their presence in our food.
Beyond the Plate: Drinking Water and Forever Chemicals
Drinking water is another critical aspect of PFAS pollution. Générations Futures launched an interactive map called "Dans mon eau" ("In My Water") to help the French population monitor tap water contamination levels. This citizen-driven tool collects and updates official data in real-time, allowing people to assess the quality of the water coming from their taps. Water filter pitchers and professionally installed filtration systems can reduce exposure to tap-water-borne forever chemicals.
Organic Produce: A Safer Choice
Whether it's forever chemicals, cadmium, or pesticides, specialists consistently recommend opting for organic produce. Organic foods are significantly less contaminated with pesticide residues and other pollutants. A 2014 meta-analysis estimated that organic foods contained, on average, 48% less cadmium. Additionally, a study titled BioNutriNet found that an organic diet is associated with a reduction in various health risks, including cancer, type 2 diabetes, and obesity.
Decontamination: A Distant Goal
Despite these efforts, experts like Veillerette acknowledge that completely protecting ourselves from contamination is unrealistic. Researchers are exploring ways to speed up the decontamination process, given the enduring nature of PFAS and cadmium in the body.
In Australia, a team of researchers is studying the use of blood transfusions to decontaminate people heavily exposed to PFAS, which primarily bind to proteins in the body, particularly in the blood and liver. Danish researchers are investigating the properties of cholestyramine, a drug used to lower cholesterol, to intervene during the digestive process and reduce PFAS absorption. Clinical trials are also underway to study hemodialysis for cadmium decontamination.
While these results are promising, there's still much research to be done to confirm their effectiveness and assess their long-term health impacts. Souvet emphasizes that the best course of action is to prevent contamination through public policy measures that reduce contamination at the source.
In conclusion, staying safe from forever chemicals and cadmium in food requires a multifaceted approach, combining individual choices and public policy measures. By adopting a low-risk approach and staying informed, we can navigate the complex landscape of food contaminants and protect our health.
