How to Fight Lead Exposure with Nutrition

Although exposure to lead in the United States may have decreased in recent decades, many people are still affected. Older homes may have lead-based paint or lead water pipes and certain children’s toys may also contain lead. Fortunately, eating nutritious foods may help reduce the body's absorption of lead.

The Dangers of Lead

Research shows lead exposure can cause learning and behavior problems. As lead accumulates, it can cause lasting problems with growth and development. Infants and children are at an increased risk because their bodies are still developing. They also are more likely to put non-food items that might contain lead in their mouth. For pregnant individuals, lead exposure can affect an unborn baby. However, anyone may experience complications from lead exposure.

How to Minimize Exposure to Lead

One of the most common sources of lead exposure for children is lead-based paint — peels, chips, cracks and dust. It ends up being consumed because it is on surfaces or toys that kids put in their mouth. When lead is present in the water system, it can be more difficult to avoid.

To reduce exposure to lead:

• Always wash your hands, and ensure children wash their hands, with uncontaminated water before eating.
• Do not use imported pottery or leaded crystal to store or serve food.
• Use an NSF-certified filter on your faucet for drinking water, food preparation and cooking, and be sure to change the filter cartridge by the date printed on the package. If a filter or bottled water are unavailable, visit the Centers for Disease Control and Prevention's resource on lead to learn how to reduce lead in your tap water. One example is to use only cold tap water and to run your water before drinking to thoroughly flush the pipes.
• Boiling water will not reduce the presence of lead.
• Regularly clean toys, pacifiers, floors, windowsills and other surfaces using liquid cleaners that control dust.
• Wipe or remove shoes before entering your home.
• If your home was built before 1978, get it tested for lead.

Nutrition Tips to Help Decrease Lead Absorption

Use MyPlate to include a variety of vegetables, fruits, whole grains, protein foods and dairy products into your meals and snacks. When there is nutritious food in the body, it may be more difficult for lead to be absorbed. Make sure you select foods rich in important nutrients such as calcium, iron and vitamin C throughout the day.

Calcium helps keep your bones strong and may help reduce lead absorption. Sources of calcium include:

• Milk and milk products, such as yogurt and cheese
• Calcium-fortified foods and beverages, such as soy milk, tofu and some breakfast cereals
• Some green leafy vegetables, including turnip greens and kale
• Canned salmon and sardines with soft, edible bones

Iron deficiency has been associated with increased levels of lead in the blood. Iron may help minimize lead absorption. Foods that are a source of iron include:

• Lean meats and seafood
• Iron-fortified cereals
• Beans and lentils
• Cooked spinach, potatoes and tomatoes

Vitamin C helps the body absorb iron better and may help with getting rid of lead. Foods rich in vitamin C include:

• Citrus fruits, such as oranges and grapefruit
• Certain fruits including kiwi, strawberries and cantaloupe
• Cruciferous vegetables, including broccoli, brussels sprouts, cabbage and cauliflower
• Bell peppers

For additional guidance, consult your health care provider and meet with a registered dietitian nutritionist.