😬 Beware: 5 whole foods hiding heavy metals

Heavy metals are RAMPANT in today’s food supply...

They bioaccumulate in your body over time, potentially wreaking havoc on everything from your brain development to your cardiovascular system.

And I’m not just talking about the ultra-processed stuff...

I’m talking about whole foods and “quality” products marketed as healthy.

Here are 5 of the worst offenders (and what you can do about them):
​

#1: Spices and Herbs

I don’t consume these myself…

But I know many of you are sprinkling these on your food EVERY single day…

Spices can leach heavy metals from contaminated water and soil during cultivation. Plus, processing and drying methods can introduce additional contamination.

Just this year, a study found lead, arsenic and cadmium in >90% of spice samples (PMID: 40295325)

Personally… All I need is some good-quality salt for my meat!

But if you are going to use herbs and spices, try to cut back or find brands that actually test for contamination.
​
​
​#2: Rice

I know… bummer!
​
Rice doesn’t work for me (gives me brain fog).

But I get it.
​
It’s convenient and pretty easy to digest.

However, most rice is contaminated with arsenic.
​
Brown rice tends to have EVEN HIGHER levels too because the arsenic concentrates in the outer bran layer that's removed during white rice processing.
​
So, if you are going to consume rice, go for an organic white rice.
​
Honestly, I prefer fruit and raw honey for carbohydrates because they’re not only easy on digestion, but also provide a long list of health benefits due to the antioxidants, micronutrients, etc.

And if you want to know which types of rice are the most risky (especially if you have kids), this 2025 report has you covered.
​
​
​#3 Predatory Fish

I've talked about this A LOT, but it bears repeating...

Large predatory fish like tuna and swordfish bioaccumulate mercury and other heavy metals through a process called biomagnification (PMID: 26238481, PMID: 35398071, PMID: 38338869)

Shellfish and bottom feeders also showed elevated cadmium and lead levels.

I know fish is often touted as this "health food"...

But I think the risks of heavy metal toxicity outweigh the benefits for many people, especially if you're eating it frequently.

You can get everything you need (including omega-3s!) from grass-fed meat, pasture-raised eggs and organs – without the risk of mercury poisoning.

If you must eat fish, opt for wild-caught salmon or sardines (which are lower on the food chain and do not accumulate as many heavy metals)

​
#4: Chocolate (more so in dark!)

This one's tough because I know many of you reading love chocolate...

Unfortunately, cacao plants absorb it from contaminated soil; it accumulates in the cacao beans as the tree grows (PMID: 29310543, PMID: 32293881)

And usually the darker the chocolate… the WORSE it is.

Dark chocolate is marketed as a "health food" because of its antioxidants or magnesium content…

But it tends to have HIGHER levels than milk chocolate because it has more cocoa solids - exactly where the heavy metals concentrate.

Solution? Buy chocolate from reputable brands that actually publish their heavy-metal test results.

And AVOID raw cacao or those “superfood” cacao powders! These can be heavy metal bombs!
​

#5: Spinach & Kale

These leafy greens are basically sponges for whatever heavy metals are in the soil.

Multiple studies have documented lead, arsenic, and cadmium contamination in leafy greens (PMID: 38887469, PMID: 39855616)

Even washing doesn't remove all of it because some metals are absorbed INTO the plant tissue, not just sitting on the surface.

You're not only dealing with defense chemicals like oxalates here...

You're likely getting a dose of heavy metals too.

So, the question again is, do the benefits outweigh the costs here? I don’t think so.
​
And believe me…

I know how frustrating it must be to think that even "healthy" foods are often contaminated with this stuff.

But this is exactly why I'm so passionate about what we're doing at Lineage Provisions and at the Animal-Based Nutrition Research Foundation.

At Lineage, to say we take contamination and food quality seriously is an understatement.

Everything we produce is meticulously tested for heavy metals and all other contaminants.

And the ABNRF is dedicated to uncovering these problems in our food supply.

We're funding independent research to identify contaminants, test products, and develop solutions that actually protect your health (click here if you want to make a small donation to support us!)

This is the hard work that needs to be done if we're going to push back against a food system that's clearly failing us.

Supporting our mission means supporting transparency, real science, and your right to know what's actually in your food.

Appreciate you guys 🏹

Paul
​
P.S. Consider getting your heavy metal levels tested too – especially if you're pregnant, trying to conceive, or have young children!

‍