8 foods that may reduce the health risks of microplastics and other common toxins
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“The study puts language and data to something many of us [have] suspected: That nature gives us tools to buffer against modern threats.” — Melanie Murphy Richter, MS, RDN, registered dietitian who runs the private practice Wholistic Ritual
As researchers learn more about the harms of microplastics on human health, they’re also studying ways to combat them.
In a new study, researchers noted that eating foods with the anthocyanin cyanidin-3-glucoside (C3G), which is a colorant in fruits and flowers, might help mitigate microplastic risks.[]
More specifically, they looked into the role of these colorants in reducing microplastic- and nanoplastic-induced reproductive toxicity.
“The study puts language and data to something many of us in functional and integrative nutrition have long suspected: That nature gives us tools to buffer against modern threats,” says Melanie Murphy Richter, MS, RDN, a registered dietitian who runs the private practice Wholistic Ritual.
“Microplastics and nanoplastics are showing up everywhere—from our food to our blood to our reproductive tissues—and their role as endocrine disruptors is real,” Richter adds.
“The fact that a naturally occurring compound like C3G can interact with estrogen and androgen receptors and help protect reproductive organs from inflammatory and oxidative damage is huge. It validates the idea that food isn’t just fuel—it’s chemical information. The body knows what to do with the right signals," Richter says.
C3G explainer
C3G is an anthocyanin, which is a type of flavonoid that produces deeply pigmented colors—like dark reds, purples, and blues—in certain vegetables, fruits, and grains.[]
These pigments not only help patients "eat the rainbow," they’re also highly biologically active—in a good way.
“C3G in particular has been studied for its antioxidant, anti-inflammatory, neuroprotective, and hormone-modulating properties,” Richter says. “What’s fascinating is that C3G doesn’t just neutralize free radicals—it can actually interact with steroid hormone receptors like estrogen and androgen receptors, potentially protecting reproductive tissues from plastic-induced hormonal disruption, as shown in the recent study."
When it comes to fighting microplastic-induced reproductive toxicity, the study researchers discuss how C3G interacts with hormone receptors and can help to reduce oxidative stress, inflammation, and endocrine disruption, while also exhibiting “anti-neoplastic properties.”[]
Some foods containing C3G include:
Blackberries
Blackcurrants
Wild blueberries
Purple sweet potatoes
Black rice
Red cabbage
Maqui berries
Purple corn
A cause for hope? Or too good to be true?
While the findings are hopeful, dietitians say not to let newfound faith in C3G overhaul your caution of microplastics just yet.
“Food won’t turn your body into a Brita filter, but it can help your cells fight back,” says Lisa Jones, MA, RDN, LDN, FAND, a registered dietitian based in Philadelphia. “Antioxidant-rich foods like those with C3G are like your body’s cleanup crew sweeping up damage and boosting resilience.”
Richter adds that “this isn’t about perfection—it’s about what you do most often. A single cup of purple cabbage won’t undo chronic exposure—but building a lifestyle that consistently prioritizes colorful, antioxidant-rich foods creates internal resilience.”
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