High-Risk Foods
Risk: Rice absorbs arsenic from soil/water. Brown rice has 80% more arsenic than white (arsenic in bran). Highest: US south, Bangladesh.
Safer choice: Rinse thoroughly. Cook in excess water (6:1) and drain. Alternate with quinoa, millet. California/Basmati rice lower arsenic.
Risk: Large predatory fish bioaccumulate mercury. Albacore > light tuna. King mackerel, shark: highest.
Safer choice: Choose skipjack/light tuna (<1x/week). Sardines, anchovies, salmon: low mercury + high omega-3.
Risk: Spinach accumulates cadmium from soil. High intake + kidney sensitivity = concern. Organic not lower in cadmium.
Safer choice: Rotate greens. Eat variety: romaine, arugula, kale. Not a risk at normal intake levels.
Risk: Cocoa absorbs cadmium from volcanic soils (Latin America). Lead from processing/drying (West Africa). Consumer Reports found high levels in many brands.
Safer choice: Choose brands that test for heavy metals. Ghana/Asian cocoa generally lower cadmium. Limit to 30g/day.