Vol 43–The Links Between Cadmium Exposure and Health Risks

Quick Look 👀

1 oz of water to garden your health

1 Budding Tweet

2 Weeds to avoid

2 Websites to cultivate your garden

Random Musings

Reading Time: 5 minutes and 53 seconds

This week’s newsletter is brought to you by Cadmium, a versatile element used in batteries, pigments, coatings, and plastics, and is even found in cigarette smoke.

It is released into the environment through mining, wind, rain, forest fires, and volcanic activity).

Ok, so who cares? well… cadmium is in our food chain.

It’s found in meat, shellfish, mushrooms, rice, other cereal grains, potatoes, and other vegetables.

Can too much Cadmium kill me? Should I even care? What am I consuming that has the highest cadmium content?

I asked myself these questions, let’s find out.

Action to water your health

What is Cadmium?

Cadmium, is a toxic non-essential transition metal found in the environment.

It is typically extracted during zinc production and is often found alongside zinc. Cadmium enters the environment through mining and smelting, as well as from its use in industrial processes.

It can also contaminate soil and water, leading to its uptake by plants and entry into the food chain.

Side Effects

The severity and symptoms of acute cadmium toxicity can vary depending on the level and duration of exposure, as well as individual susceptibility.

Acute/Chronic cadmium exposure has been linked to various cancers, including

• Lung

• Prostate

• Kidneys

• Breast

• Urinary bladder

• Nasopharynx

• Pancreas

• Hematopoietic system (blood)

Cadmium exposure leads to increased production of reactive oxygen species (ROS) and oxidative damage to molecules. Reactive oxygen species (ROS) are highly reactive molecules that can cause damage to cellular components, including DNA, proteins, and lipids [1].

Half-Life

The half-life of cadmium in the human body is estimated to be around 25-30 years. which means it takes that amount of time for the body to eliminate half of its cadmium content.

What are the U.S. Standards for Cadmium Exposure?

This study found that the average daily cadmium (Cd) intake among the US population aged 2 years and older was estimated at 4.63 μg/day [2].

Many health agencies have set exposure standards to protect the general public from excess cadmium exposure from various sources [3].

FDA

• Maximum limit of cadmium in bottled water: 0.005 mg/L.

ATSDR

• Chronic durational oral minimal risk level (MRL) of 0.1 µg/kg/day of cadmium based on its renal effects.

• This Maximum residue limit (MRL) standard states how much cadmium can be taken orally chronically without risk of adverse health effects (ATSDR 1999).

EPA

• Food – Reference dose is 1 x 10-3 mg/kg/day (ATSDR 1999).

• Water – The reference dose for human exposure is 5 x 10-4 mg/kg/day.

• Reference dose (Rfd) is an estimate of daily exposure to the general population (including sensitive subgroups) that is likely to be without appreciable risk of deleterious effects during a lifetime (IRIS 2006).

World Health Organization (WHO)

• Tolerable weekly intake for cadmium at 7 μg/kg/body weight/week.

Europe Standards. The European Food Safety Authority (EFSA) has established a tolerable weekly intake (TWI) of 2.5 µg/kg body weight for cadmium, aimed at providing sufficient protection to all consumers [4].

the US reference dose of 1 x 10^-3 mg/kg bw/day is lower than the European daily reference dose of 0.36 µg/kg bw/day.

Foods with the Highest Cadmium Content

According to the FDA's Total Diet Study (TDS) conducted between 2014 and 2016, the top 10 foods with the highest mean lower-bound cadmium concentrations were [5]:

1. Sunflower seeds (375 µg/kg)

2. Boiled spinach (117 µg/kg)

3. Potato chips (93 µg/kg)

4. Leaf lettuce (62 µg/kg)

5. Iceberg lettuce (54 µg/kg)

6. Peanut butter (53 µg/kg)

7. Shredded wheat cereal (51 µg/kg)

8. Dry roasted peanuts (45 µg/kg)

9. French fries (44 µg/kg)

10. Cooked liver (38 µg/kg)

These levels are specific to the 2014-2016 TDS data and may vary over time, depending on various factors such as farming practices and environmental conditions.

High Levels of Cadmium Found in Whole/Ground Flaxseed in ConsumerLab Test

Just because the FDA and other regulations set standards, that doesn’t mean companies always follow them.

This ConsumerLab report showed Three out of nine flaxseed products ConsumerLab purchased and tested was found to exceed the State of California's Prop 65 limit of 4.1 micrograms of cadmium per recommended daily serving, above which a warning regarding reproductive harm is to appear on the label if a product is sold in or into that state.

How Can I Reduce Cadmium Intake?

1. Buy the “items” from trusted companies with excellent quality control.

2. Choose low-cadmium food options: Opt for foods that tend to have lower levels of cadmium. Examples include fresh fruits and vegetables, whole grains, lean meats, and low-fat dairy products. These foods typically have lower cadmium levels compared to heavily processed or highly contaminated foods.

3. Practice good food hygiene: Properly wash fruits and vegetables, especially those with edible skins, to remove any surface contaminants. Additionally, avoid reusing cooking oils as they can accumulate cadmium from previously cooked foods.

4. Drink filtered water.

5. Quit or reduce smoking and avoid second-hand smoking.

Cadmium Exposure Linked to Higher Mortality Rates in Influenza and Pneumonia Patients

Just as the subheading suggests this study found that cadmium was associated with a higher risk of death in patients with influenza or pneumonia [6].

The research suggests that cadmium may also contribute to poorer outcomes for individuals with COVID-19 and other respiratory viruses. Cadmium is a toxic heavy metal that can trigger pulmonary inflammation and reduce pulmonary function.

There is so much we don’t know and new information continues to grow. Stay educated my friends.

Budding Tweet

The paper found that quercetin, a plant-derived flavonoid, has protective effects against cadmium-induced oxidative injury in goat sperm and preimplantation embryos [7].

The study suggests that quercetin can effectively protect both goat sperm and preimplantation embryos from cadmium-induced oxidative stress.

Of course, this does not always translate to humans but worth taking if you think you’re ingesting high qualities of cadmium.

Weeds to avoid

1. Not unplugging from everything and just sitting with your thoughts for 10, 15, or 30 minutes. Seeing what happens. Why did you feel that way?

2. Reacting to every little thing with the same intensity. Stop stressing yourself out somethings it’s not that serious.

Websites to cultivate your garden

Tasty Plan: Uses AI to build custom meals plan for the week. Going to use it for the week and see how it goes. Gives you a full grocery list. Give it a shot.

FFFuel: Is a collection of color tools and free SVG generators for gradients, patterns, textures, shapes & backgrounds.

Random Musings

1. Writing this newsletter takes a lot of time. Sometimes I wonder does it impact anyone?

2. Been taking MUD/WTR in the am right before my coffee. Feel a little more alert and refreshed.

3. Don’t forget to put SPF on your face. UV rays can penetrate through clouds and still reach your skin, causing sunburn, premature skin aging, and an increased risk of skin cancer.

4. These good word cookies are tasty and protein filled.

5. How do some of these shirt that are cheapy made with some “brand” so expensive?

You're an awesome human

Martin, CEO of Sunday Brain Boost

Stuff I use

Toms Perfect 10: Granola, I’ve tried and made dozens of different types. If you want crazy, flavorful granola try this.

EarthFedMuscle: It’s no exaggeration to say I’ve tried hundreds of protein powders. This is one of the most flavorful proteins with clean ingredients.

Tana: My go to notetaking app. I can explain why but try it yourself.

Virus: Quality-made workout clothes for any occasion.

2pood: Their weightlifting belt is one of my favorites. With tons of designs, sturdy and I feel like it’s not going to fall apart.

Magic Mind: I typically take this shot after my morning coffee. Has matcha, linos mane mushrooms, bacopa monnieri, turmeric curcumin, and other nootropics. Read more about nootropics and adaptogens in Vol–36

Stuff I created, that you might find helpful.