Experts say they have found a group of foods that could protect you from the damage microplastics do to your body.

Microplastics are unavoidable and lurk in almost everything we touch, from food to clothing to water — with every American now thought to have particles in their bodies.

They gradually build up in cells over time where they wreak havoc on our hormones, increase the risk of disease, weight gain and inflammation.

But now, work by scientists in China suggests there is a way to counteract the dangerous tiny particles — by eating any ‘deeply colored fruit or vegetable’.

In a review of 89 studies, they said certain foods — such as black beans and blueberries — contained anthocyanins, a powerful antioxidant behind dark blue, red, purple or black pigments in fruits and vegetables.

Anthocyanins act as antioxidants in the body, they said, removing free radicals — volatile molecules — that can be released by microplastics and damage cells in the body.

Reviewing the research, Dr Angelo Falcone — an integrative medicine physician who was not involved in the research — told Food and Wine: ‘The general rule is, the deeper and more vibrant the purple, blue or red color, the higher the anthocyanin content.

‘Berries are superstars, particularly blueberries, blackberries, cranberries, raspberries, and bilberries, but other excellent sources include black rice, purple corn, red cabbage, purple sweet potatoes, red grapes, pomegranates and acai berries’.

Experts suggested that deeply colored fruits and vegetables could help to limit damage to the body from microplastics

Anthocyanins are water-soluble antioxidants responsible for fruits’ and vegetables’ deep hues, such as reds, purples, blues and blacks.

These antioxidants are capable of neutralizing free radicals released by microplastics — limiting their damage to the body.

Free radicals released by microplastics can enter cells and cause damage to DNA or other cell structures, which may trigger a rise in inflammation levels.

Microplastics enter the body either directly by consuming foods that are contaminated with them or through the skin via contact where they travel into the bloodstream.

Once in, they enter cells where they can damage DNA and disrupt hormones — raising levels of inflammation. 

Experts say microplastics are a source of oxidative stress, or an imbalance of free radicals in the body linked to cell damage and chronic illnesses like heart disease, as well as hormone imbalances and fertility problems in both men and women. 

To reduce microplastics levels in the body, experts recommend purchasing fewer foods in plastic packaging, not using or reheating food in plastic containers, limiting the use of single-use plastics like cutlery and avoiding plastic kitchen tools like cutting boards.

Fruits and vegetables are already recommended as a way to limit damage to the body because of their high antioxidant content.

But in the review, published in the Journal of Pharmaceutical Analysis — and first reported by Food and Wine — researchers have now suggested certain foods can also help to limit damage to the body from microplastics.

Anthocyanins are present in many fruits and vegetables, particularly those with red, purple and blue colors.

Scientists say the deeper the color of a fruit or vegetable, the more anthocyanins they likely contain.

Showing how anthocyanins could help, the Chinese scientists cited a 2022 study on rats who had ulcerative colitis, a chronic intestinal disease that causes rectal bleeding, anemia and severe dehydration among other factors.

In the paper, the rats were fed a supplement of Cyanidin-3-glucoside (C3G), an anthocyanin common in black rice and black beans, and had their sperm count and testicular health tracked. 

Results showed that by the end of the weeks-long study, the rats had boosted sperm counts and reduced testicular damage — which the reviewers said suggested anthocyanins had improved their health.

In another paper from 2023 that they cited, researchers monitored cells in a lab that made testosterone.  

Each cell was exposed to a substance that mimics free radicals thought to be released by microplastics.

Microplastics are unavoidable in the modern world, and may have found their way into almost everything we eat and drink

They were then exposed to four different anthocyanins, with results showing the cells then had reduced oxidative stress and better testosterone production.

In the study, cyanidin-3,5-diglucoside (C-3,5-G) — found in pomegranates and red apples among others — was found to be the most potent.

They also reviewed studies they said suggested anthocyanins boosted female reproductive health that were both carried out in animals and in the lab.

It wasn’t clear how much anthocyanin someone needs to consume to get the benefits, but previous research has suggested it is about 50 milligrams per day — equivalent to one cup of blueberries.

All of the research included in the study was carried out in the lab or in mice, suggesting further research is needed in humans to assess whether these can help to reduce suspected damage from microplastics.

Nonetheless, fruits and vegetables are considered a cornerstone of a healthy diet because of the nutrients, fiber and antioxidants that they contain.

Current US dietary guidelines recommend that Americans consume five-a-day — typically two fruits and three vegetables daily.