What should I eat to help fight lead?

A nutritious diet can help reduce lead absorption in the body.

by Michigan State University Extension

The foods we prepare and serve to our families can help limit the absorption of lead. Three steps you can take when choosing and preparing food can make a difference:

  1. Choose a range of nutrient-dense food for overall health and to help make sure you have enough iron, calcium and vitamin C in your body.
  2. Eat regular meals and snacks.
  3. When preparing food, be sure to wash and cook with safe water



Iron can make it harder for lead to be absorbed in the body. Sources of iron include:

  • Red meat, fish and chicken
  • Green leafy vegetables, such as spinach, kale and collard greens
  • Whole-grain: cereal, bread and pasta
  • Dried fruit
  • Beans, peas and lentils

Vitamin C is important for skin and bone health. Together with iron it may also help reduce lead absorption. Vitamin C is found in many fruit and vegetables. Sources of vitamin C include:

  • Citrus fruit, like oranges and grapefruit, and their juices
  • Tomatoes and tomato juice
  • Veggies such as peppers, broccoli, potatoes, Brussels sprouts and more!
  • Fruit like peaches, strawberries, pears, watermelon and more!


Calcium keeps your bones strong and can help reduce lead absorption. Sources of calcium include:

  • Milk and milk products, like cheese and yogurt
  • Green leafy vegetables, such as spinach, kale and collard greens
  • Calcium-fortified orange juice
  • Tofu
  • Canned salmon and sardines (both with the bones in)

Shared from: http://msue.anr.msu.edu/resources/fight_lead_with_nutrition

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