20250706 - 我们发现8种最常见的食物含有微塑料 - Want to Avoid Microplastics in Food We Found the 8 Most Common Foods That Contain Microplastics

• 分类: Clippings
• 创建: 2025-07-06
• 标签: 微塑料, 食品安全, 健康风险, 环境污染, 塑料污染, 食品加工, 海鲜, 茶包, 大米, 盐, 糖, 瓶装水, 蜂蜜, 水果, 蔬菜, 蛋白质, 食品包装, 塑料替代品, 健康建议, 环境保护

Want to Avoid Microplastics in Food? We Found the 8 Most Common Foods That Contain Microplastics

摘要 (Summary)

这篇文章讨论了食物中微塑料的普遍存在及其对健康的潜在影响。研究表明，微塑料不仅存在于海鲜中，还存在于茶包、大米、盐和糖、瓶装水、蜂蜜、水果和蔬菜以及蛋白质食品中。文章指出，每次咀嚼口香糖时都会释放微塑料，且没有官方确定的微塑料摄入的安全水平。尽管目前还没有确凿证据表明食物中的微塑料水平对健康构成风险，但建议尽量减少接触。文章还提供了减少微塑料摄入的专家建议，包括减少贝类的食用量、避免使用塑料制成的食物储存容器和塑料包装食品、更换塑料厨具，以及在洗衣机上安装过滤器来减少微纤维污染。

要点 (Key Facts)

• 微塑料不仅存在于海鲜中，还存在于茶包、大米、盐和糖、瓶装水、蜂蜜、水果和蔬菜以及蛋白质食品中。
• 每克口香糖平均释放约100个微塑料，有些甚至高达600个。
• 每人每年通过食物和饮料摄入3.9万至5.2万个微塑料颗粒，如果包括空气中的颗粒，这个数字将超过12万个。
• 目前没有官方确定的微塑料摄入的安全水平。
• 减少微塑料摄入的建议包括减少贝类的食用量、避免使用塑料制成的食物储存容器和塑料包装食品、更换塑料厨具，以及在洗衣机上安装过滤器来减少微纤维污染。

正文 (Content)

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We Found the 8 Most Common Foods With Microplastics 我们发现 8 种最常见的食物含有微塑料

It's not just seafood anymore. Check your fridge for these other foods that might contain microplastics.
这已经不只是海鲜了。检查一下你的冰箱，看看有没有其他食物可能含有微塑料。

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Your lunch might be feeding you a mouthful of microplastics. Here are some microplastic-prone foods that you can avoid. 你的午餐可能会让你满嘴都是微塑料。以下是一些你可以避免食用的易受微塑料污染的食物。 Javier Zayas Photography/Getty Images 哈维尔·扎亚斯摄影/盖蒂图片社

Microplastics are the latest hidden hazard worry for the world -- and now they've even been found in chewing gum. UCLA researchers have found that every time we chew gum, microplastics are released directly into our mouths. In addition to that, a new study  published in  Chemistry for Life tested 10 chewing gum brands and found every single one contained microplastics. This was found to be the case with both natural and synthetic varieties. A gram of gum releases around 100 microplastics on average, with some pieces spiking as high as 600.
微塑料是全球最新隐患——现在甚至在口香糖中也发现了它们。加州大学洛杉矶分校的研究人员发现，每次我们咀嚼口香糖时，微塑料都会直接释放到口腔中。此外， 《生命化学》杂志 发表的一项 新研究 测试了 10 个品牌的口香糖，发现所有口香糖都含有微塑料。天然和合成口香糖都含有微塑料。平均每克口香糖会释放约 100 个微塑料，有些甚至高达 600 个。

With something as common as chewing gum becoming a delivery mechanism for microplastics, the concerns about unknowingly consuming microplastics are only rising. The average person takes in between 39,000 and 52,000 microplastic particles each year just from food and drink, according to past research. This figure climbs to over 120,000 if you include airborne particles.
随着像口香糖这样常见的物品成为微塑料的传播途径，人们对在不知不觉中摄入微塑料的担忧也日益加剧。根据以往的研究，平均每人每年仅通过食物和饮料就摄入 3.9 万至 5.2 万个微塑料颗粒 。如果算上空气中的颗粒，这个数字将超过 12 万个。

To better understand how this could affect your health, we talked with a family physician. We discussed what is considered a "safe" level of microplastic intake, which foods are the worst in terms of microplastic content and what steps you can take right now to reduce your exposure.
为了更好地了解这会如何影响您的健康，我们与一位家庭医生进行了交谈。我们讨论了微塑料摄入量的“安全”水平，哪些食物的微塑料含量最高，以及您现在可以采取哪些措施来减少接触。

Read more: Microplastics Are Hiding in Your Kitchen. Here's How to Spot Them
阅读更多 ： 厨房里藏着微塑料。教你如何识别它们

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How many microplastics are too many?多少微塑料才算太多？

"There is no officially established 'safe' or 'unsafe' level of microplastic intake. It makes sense to want your exposure to be as low as possible," Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, said in an email.
“目前还没有官方确定的‘安全’或‘不安全’的微塑料摄入量。希望自己的接触量尽可能低是有道理的，”获得委员会认证的家庭医学骨科医生约瑟夫· 默科拉 博士在一封电子邮件中说道。

Microplastics can enter our food due to contamination where the food was grown, raised or processed. Mercola explained that using plastic mulch and plastic seed coatings in agriculture, and irrigation with contaminated water, are among the various ways microplastics can end up in food. Plastic packaging, utensils and containers are additional sources.
微塑料可能由于食物种植、饲养或加工过程中的污染而进入我们的食物。默科拉解释说，农业中使用塑料地膜和塑料种子涂层，以及使用受污染的水进行灌溉，都是微塑料最终进入食物的多种途径之一。塑料包装、器皿和容器也是其他来源。

According to the US Food and Drug Administration, current evidence doesn't suggest that the levels of microplastics in food are a risk to us. However, you still might want to minimize how much microplastics you passively consume. These are the most common foods that contain microplastics, and the measures you can adopt to reduce your plastic intake.
根据美国食品药品监督管理局 (FDA) 的数据，目前的 证据并未表明 食物中的微塑料含量对我们构成风险。然而，你仍然应该尽量减少被动摄入的微塑料。以下是最常见的含有微塑料的食物，以及你可以采取的减少塑料摄入量的措施。

Top 10 foods in your diet that contain microplastics 饮食中含有微塑料的十大食物

1. Seafood 1.海鲜

One of the most significant ways plastic particles end up in our food is through single-use plastics that break down and find their way into waterways and soil. When they reach the oceans, they end up in our seafood.
塑料颗粒最终进入我们食物的最主要途径之一是一次性塑料，它们分解后会进入水道和土壤。当它们进入海洋时，最终会进入我们的海鲜。

"Microplastics are then taken up by plankton and mistaken for food by fish and shellfish," Mercola said. "The tiny particles accumulate in the flesh... then end up on our plates."
“微塑料随后被浮游生物吸收，并被鱼类和贝类误认为是食物，”默科拉说。“这些微小颗粒积聚在肉体中……最终出现在我们的餐盘里。”

A recent study published by Portland State University discovered a variety of microplastics in 180 out of 182 tested seafood samples. Microfibers are the most common type of microplastic present, but this isn't the only type that ends up in our oceans.
波特兰州立大学最近发表的一项研究发现， 在 182 个受检海鲜样本中，有 180 个样本 含有多种微塑料。微纤维是最常见的微塑料类型，但这并不是唯一一种最终流入海洋的微塑料。

How to avoid it: While you can't control how many microplastics your fish ate before it got to your plate, you can reduce the amount of filter feeders and bottom feeders you choose to eat (e.g., clams, mussels, oysters, catfish, halibut, flounder and cod). These types of seafood are exposed to higher amounts of microplastics. Also opt for seafood at the store that uses sustainable packaging, not plastic wrap.
如何避免 ：虽然你无法控制你的鱼在上餐桌之前吃了多少微塑料，但你可以减少食用滤食性和底栖动物的数量（例如蛤蜊、贻贝、牡蛎、鲶鱼、大比目鱼、比目鱼和鳕鱼）。这些海鲜接触到的微塑料含量更高。此外，在商店购买海鲜时，也要选择使用可持续包装而非塑料包装的。

Kinga Krzeminska/Getty Images

2. Tea bags 2.茶包

A plastic called polypropylene is often used to make tea bags, and even if you choose paper tea bags, there can still be microplastics in them. The issue is that when the bags contact hot water, microplastics may be released into your tea.
一种名为聚丙烯的塑料常用于 制作茶包 ，即使你选择纸质茶包，里面也可能含有微塑料。问题是，当茶包接触热水时，微塑料可能会释放到你的茶里。

Researchers at the Autonomous University of Barcelona discovered that polypropylene tea bags can release plastic particles in the billions, and nylon and cellulose tea bags can release them in the millions.
巴塞罗那自治大学的研究人员发现，聚丙烯茶包可以释放 数十亿个塑料颗粒 ，而尼龙和纤维素茶包可以释放数百万个塑料颗粒。

How to avoid it: You don't have to stop drinking tea. Switch to loose-leaf tea and invest in a stainless steel diffuser to enjoy your tea free of microplastics.
如何避免： 你不必停止喝茶。改喝散叶茶，并购买 不锈钢茶壶 ，这样就能享受不含微塑料的茶饮了。

3. Rice 3. 大米

Rice is also a hot spot for microplastics. A University of Queensland study found that for every half cup of rice, there are 3 to 4 milligrams of plastic. If you use instant rice packets, that number is four times higher, at 13 milligrams.
大米也是微塑料的热点。昆士兰大学的一项研究发现，每半杯米饭中含有 3 至 4 毫克塑料 。如果使用方便米饭，这个数字会高出四倍，达到 13 毫克。

How to avoid it: The study found that washing your rice can reduce plastic contamination by 20% to 40%, though it's worth noting that the study used filtered water for rinsing.
如何避免： 研究发现， 洗米 可以减少 20% 至 40% 的塑料污染，但值得注意的是，该研究使用过滤水进行冲洗。

4. Salt and sugar 4. 盐和糖

When you top off your dinner with a sprinkling of salt, you're getting an unintentional side of microplastics. It's hard to outrun salt. It's in almost everything we eat, and our bodies need a certain amount of sodium to keep our fluids and electrolytes balanced.
当你在晚餐上撒点盐时，你就会无意中摄入微塑料。盐的摄入量很难被抵消。我们吃的几乎所有东西里都含有盐，而我们的身体需要一定量的钠来保持体液和电解质的平衡。

One study found that 90% of the 39 sampled salt brands worldwide contained microplastics. This likely results from environmental contamination and the production and packaging process, which includes plastic. Microplastics have also been found in sugar.
一项研究发现，全球 39 个盐品牌样本中，90% 含有微塑料。这可能是环境污染以及生产和包装过程中使用塑料造成的。 糖中也发现了 微塑料。

How to avoid it: To reduce your exposure to microplastics in your salt and sugar, you can buy them packaged in glass or cardboard.
如何避免： 为了减少接触盐和糖中的微塑料，您可以购买 玻璃或纸板包装的盐和 糖。

Yuliia Kokosha/Getty Images 尤利娅·科科沙/盖蒂图片社

5. Bottled water 5.瓶装水

Bottled water is one of the most well-known sources of micro and nanoplastics. One study estimated that there are about 240,000 plastic particulates in a liter of bottled water. Most plastic water bottles you buy at the store are made from polyethylene terephthalate, or PET, plastic, so it wasn't surprising to see it represented. Plastic particles break apart when bottles are squeezed or exposed to heat. And PET plastic isn't the only type of nanoplastic researchers have found in plastic water bottles.
瓶装水是最常见的微塑料和纳米塑料来源之一。一项研究估计，一升瓶装水中约有 24 万个塑料颗粒 。你在商店里买到的大多数塑料水瓶都是由聚对苯二甲酸乙二醇酯（PET）塑料制成的，所以看到这种塑料也就不足为奇了。当瓶子被挤压或受热时，塑料颗粒会分解。而且，PET 塑料并非研究人员在塑料水瓶中 发现的 唯一一种纳米塑料。

How to avoid it: Drinking tap water from a stainless steel or glass container can reduce your risk of ingesting plastic particles.
如何避免： 饮用 不锈钢或玻璃容器 中的自来水可以降低摄入塑料颗粒的风险。

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6. Honey 6.蜂蜜

You might not expect your honey  to harbor microplastics, but it does, even if it's in a glass jar. Microplastic fibers can be traced back to bees and pollution. One study exploring whether microplastics ingested or carried by honeybees were then incorporated into hives found that bees can continue the dispersal of microplastics through honey.
你可能不会想到你的 蜂蜜 会含有微塑料，但即使装在玻璃罐里，它确实会含有微塑料。微塑料纤维的来源可以追溯到蜜蜂和污染。一项研究探究了蜜蜂摄入或携带的微塑料是否会被带入蜂巢，结果发现蜜蜂可以通过蜂蜜继续 传播微塑料 。

How to avoid it: Buying honey from local beekeepers who often use more natural and sustainable harvesting methods may reduce the risk of microplastic contamination.
如何避免： 从当地养蜂人那里购买蜂蜜，他们通常使用更自然和可持续的收获方法，可以降低微塑料污染的风险。

7. Fruits and veggies 7.水果和蔬菜

Vegetables and fruits are an essential part of a balanced diet. They can also contain microplastics. One study that sampled fruit and vegetables found that apples were the most contaminated fruit and carrots were the most contaminated vegetable. How does this happen?
蔬菜和水果是均衡饮食的重要组成部分。它们也可能含有微塑料。一项对 水果和蔬菜 进行抽样的研究发现， 苹果是污染最严重的 水果，胡萝卜是污染最严重的蔬菜。这是怎么回事呢？

"Plants have been shown to uptake micro- and nanoplastics from soil through their root systems, thereby contaminating the edible portions," Mercola said.
默科拉说：“研究表明，植物会通过根系从土壤中吸收微塑料和纳米塑料，从而污染可食用部分。”

Many grocery stores also package fruit and vegetables in plastic to keep them fresh. According to the FDA, there isn't enough evidence to determine that microplastics from plastic food packaging migrate into food. But Mercola suggests you avoid it as much as you can anyway.
许多杂货店也用塑料包装水果和蔬菜以保持新鲜。根据美国食品药品监督管理局 (FDA) 的说法，目前尚无 足够证据 表明塑料食品包装中的微塑料会迁移到食品中。但 Mercola 建议您尽量避免使用塑料包装。

How to avoid it: Wash your fruit thoroughly, peel when possible and opt for local or organic produce.
如何避免： 彻底清洗水果，尽可能去皮，并选择当地或有机农产品。

Animaflora/Getty Images

8. Proteins 8.蛋白质

A recent study from researchers at the Ocean Conservancy found that 88% of vegetable and animal proteins contain some level of microplastics. But highly processed proteins, like plant-based alternatives, fish sticks or chicken nuggets, harbor the most microplastics, suggesting the microplastic contamination partly comes from food processing. The study found that breaded shrimp had an average of 300 microplastic pieces per serving. Plant-based nuggets had 100 pieces per serving.
海洋保护协会研究人员最近的一项研究发现， 88% 的植物蛋白和动物蛋白 含有一定程度的微塑料。但高度加工的蛋白质，例如植物性替代品、鱼条或鸡块，含有最多的微塑料，这表明微塑料污染部分来自 食品加工 。研究发现，每份裹面包屑的虾平均含有 300 颗微塑料颗粒。每份植物性鸡块则含有 100 颗。

Food processing isn't the only way microplastics can get into these protein sources. Microplastics are in animal feeds and in the environments where animals are raised. Plant-based alternatives can be contaminated through the soil or irrigation.
食品加工并非微塑料进入这些蛋白质来源的唯一途径。 动物饲料 和动物饲养环境中也存在微塑料。植物性替代品也可能通过土壤或灌溉受到污染。

How to avoid it: After reading that, you may be wondering what protein you should eat. The reality is that more research is needed to know the exact levels and their impact on our health. Our bodies need protein to function, so getting enough is important, no matter which source you choose.
如何避免： 读完这篇文章后，你可能会想知道应该吃什么蛋白质。事实上，还需要更多研究来了解确切的蛋白质摄入量及其对健康的影响。我们的身体需要蛋白质来维持正常运作，因此无论你选择哪种蛋白质来源，摄入足够的蛋白质都很重要。

Read more: An Easy Protein Visual Guide to Help You Reach Maximum Muscle Gains
阅读更多： 简单的蛋白质视觉指南，助您实现最大肌肉增长

What do microplastics in food mean for you? 食物中的微塑料对您意味着什么？

So, do all foods contain microplastics? I can't say for sure. I can tell you, however, that more research is needed to understand just how eating foods with microplastics affects us. Still, though the long-term health effects remain under investigation, microplastics are something to watch out for and guard against if you can, as Mercola explained.
那么，所有食物都含有微塑料吗？我不能肯定。不过，我可以告诉你，需要更多研究才能了解食用含有微塑料的食物究竟会对我们产生怎样的影响。尽管其长期健康影响仍在研究中，但正如默科拉所解释的那样，微塑料仍然是值得警惕和预防的。

"Ingested microplastics have been found to accumulate in the circulatory system and various organs, including the brain, where they can cause inflammation and tissue damage," said Mercola.
默科拉说：“研究发现，摄入的微塑料会积聚在循环系统和包括大脑在内的各种器官中，并可能导致炎症和组织损伤。”

Other potential side effects are hormonal imbalances caused by the endocrine-disrupting chemicals found in plastics. Microplastics can also absorb other environmental toxins and introduce them into the body.
其他潜在的副作用包括塑料中含有的 干扰内分泌的化学物质 会导致荷尔蒙失衡。微塑料还能 吸收其他 环境毒素并将其带入人体。

There's no established safe level of microplastics, and we can't completely outrun them: They're everywhere and in everything. But it's a good idea to minimize exposure where you can.
目前尚无确定的微塑料安全水平，我们也无法完全摆脱它们：它们无处不在，无所不在。但尽量减少接触微塑料始终是明智之举。

Expert tips for reducing your intake of microplastics减少微塑料摄入量的专家建议

You can cut down by following this advice:
您可以按照以下建议来减少：

1. Be careful how much shellfish you eat1. 注意贝类的食用量

Shellfish like mussels, oysters and scallops have higher levels of microplastics, so don't overdo it.
贻贝、牡蛎和扇贝等贝类的微塑料含量较高，所以不要过量食用。

2. Avoid food-storage containers made of plastic2. 避免使用塑料制成的食物储存容器

This is one of Mercola's biggest suggestions because of the "plasticizing chemicals" in plastic. BPA and phthalates are endocrine-disrupting chemicals that can transfer from plastic to food. They're fat-soluble, so this happens most easily with fatty foods. It's best to store foods with fat in glass containers, but you can store dry foods in plastic if you need to.
这是 Mercola 最重要的建议之一，因为塑料中含有“增塑剂”。双酚 A 和邻苯二甲酸酯是内分泌干扰物，可以从塑料转移到食物中。它们是脂溶性的，所以这种情况最容易发生在高脂肪食物中。最好将含脂肪的食物储存在玻璃容器中，但如果需要，也可以将干性食物储存在塑料容器中。

3. Avoid plastic-wrapped foods3. 避免食用塑料包装的食物

This can be easier said than done, but it's something to strive for in areas where you can switch.
这说起来容易做起来难，但在可以转换的领域，这是值得努力去实现的。

4. Get rid of plastic kitchen utensils4. 扔掉塑料厨具

From the spoons we use to stir our sauces to the cutting boards we use to chop our vegetables, if they're plastic, you're ingesting microplastics. A good rule of thumb is: Anything plastic that comes in contact with your food should be swapped out for ceramic, glass, stainless steel or wood.
从我们用来搅拌酱汁的勺子到切菜的砧板，如果它们是塑料的，你就摄入了微塑料。一个好的经验法则是：任何与食物接触的塑料制品都应该换成陶瓷、玻璃、不锈钢或木质的。

To help address the overall issue of microplastics in food, you can install a filter in your clothes-washing machine. If you can afford it, a special filter will catch microfibers before they pollute water systems. The PlanetCare 2.0 microfiber filter starts at $125.
为了全面解决食品中的微塑料问题，您可以在洗衣机上安装一个过滤器。如果您经济实惠，一个特殊的过滤器可以在微纤维污染水系统之前将其过滤掉。PlanetCare 2.0 微纤维过滤器 起价 125 美元。

We still have a lot to learn about microplastics and their long-term implications for our health when ingested. It might be hard to hear they're in so many of our foods, but that shouldn't deter you from eating well. A balanced diet of protein, fruit and vegetables will ensure your body has enough fuel to function and thrive -- microplastics or not.
关于微塑料及其摄入后对健康的长期影响，我们还有很多需要了解的地方。听到这么多食物中含有微塑料，你可能会感到难以接受，但这不应该阻止你健康饮食。 均衡的蛋白质、水果和蔬菜饮食， 无论是否含有微塑料，都能确保你的身体获得足够的能量来 维持正常运转和健康 。