Scientists are finding microplastics everywhere from brain tissue to arteries and warning of the health risks posed by their buildup inside our bodies. They’re also discovering just how easily the tiny particles get there.

Microplastics don’t just shed off of plastic items from overuse, like when a water bottle breaks down over weeks or months of being washed and refilled. They also leach into our food and drinks with even the brief use of a product with plastic components, alarming scientists.

“We’re talking about cardiovascular mortality,” said Dr. Leonardo Trasande, director of the Grossman Center for the Investigation of Environmental Hazards at New York University. “We’re also talking about hormone-sensitive cancers — breast, thyroid, ovarian, not to mention kidney cancer — that have been associated with these chemical exposures.”

Microplastics are tiny fragments of plastic less than 5 millimeters in diameter, some a fraction of the width of a strand of human hair. And nanoplastics, even tinier plastic particles measuring less than a millionth of a meter, are too small to see with standard light-based microscopes.

Takeout containers can leach microplastics into food and beverages, even if they’re used just once. Marie LaFauci / Getty Images

Scientists have found these particles across the globe, from Antarctic snow to coral reefs and throughout our bodies, including in babies. They’re raising concerns about how quickly microplastics can build up in humans and ecosystems. And while much remains unknown about their impacts, researchers increasingly fear these contaminants are fueling ecological and health crises.

Microplastics are constantly coming off of everyday items like containers and cups, including products we don’t always think of as plastic, according to Victoria Fulfer, a postdoctoral fellow at the University of Rhode Island studying how microplastics get into water.

“We’re storing a lot of our food in plastic,” said Fulfer, who also works for the 5 Gyres Institute, a nonprofit group researching plastic pollution.

Victoria Fulfer, a researcher at the University of Rhode Island, studies how microplastics get into water. NBC News

“Not only is it packaged in plastic when we buy it from the store, but then we cook it, and we often put it in plastic containers to store it in our fridge, because it’s easy and it’s cheap,” she said. “And that plastic is leaching into our food.”

Fulfer’s research has shown that even tiny plastic particles can amass in large volumes over relatively short periods, reflecting just how widely used plastic materials have become — and how easily they break down. A paper she published in 2023 found more than 1,000 tons of microplastics have built up on the floor of Rhode Island’s Narragansett Bay in just the last two decades.

Fulfer gave NBC News a demonstration of how easily microplastics can shed into food and drinks at her university laboratory. She chopped up just two slices of a white onion on a red plastic cutting board, rinsed the slices, filtered the rinsing water and put the filter under a microscope. The slide showed tiny red specks of plastic that had come off the cutting board and onto the onion.

Microplastics and nanoplastics are everywhere.

The teeny tiny pieces of plastic have been found in everything from drinking water to chicken nuggets, apples, and broccoli.

Recent studies have linked these pollutants to heart disease, lung disorders, and more worrying health issues.

But unfortunately, microplastics are now so pervasive that they’re nearly impossible to avoid.

If you’re concerned about the health effects linked to microplastics, the experts I spoke with said that you can lower your risk by taking care of your general health: getting plenty of sleep and exercise, eating a balanced diet, lowering stress, and seeking preventative care.

Still, it’s probably a good idea to lower your exposure to microplastics even if you can’t avoid them completely. Although you can cut back your exposure in as many ways as there are sources of plastic, the experts I spoke with recommended focusing on exposures from water, food, and air.

I talked to three doctors and a research scientist for tips on how to reduce the amount of tiny plastics and their chemicals that you (or your kids) might ingest. Here’s what they recommend.

Certain pieces of kitchenware have earned their place in our kitchens, thanks to their affordability, durability and ease of cleaning.

However recent research suggests that some staples – black plastic utensils, plastic chopping boards and non-stick pans – can potentially release harmful substances into our food. Not the type of seasoning we’re after when whipping up a healthy, nutritious meal.

So, what are the risks associated with these pieces of kitchenware and what are the safer alternatives?

The problem with plastic utensils

Many of us will have a set of black plastic spatulas, spoons and ladles lurking in our kitchen drawers. New research shows they can potentially leach toxic flame retardants like decabromodiphenyl ether (decaBDE) into our food.

Originally used in electronics to reduce fire risk, these chemicals are found in black plastic kitchen utensils made from recycled electronic waste.

Another recent study found that 85 per cent of black plastic household items tested, including fast food trays, children’s toys and kitchen utensils, contained toxic flame retardants, with kitchen utensils among those with the highest concentrations.

DecaBDE is particularly harmful and has been linked to cancer, hormone and thyroid disruptions, developmental issues in children, neurobehavioural effects, and toxicity to the reproductive and immune systems.

Due to these concerns, it was banned in the UK in 2018, under the UN Stockholm Convention on Persistent Organic Pollutants, and by the Environmental Protection Agency in the US in 2021.

The scientists behind the recent research estimated that people could be exposed to an average of 34.7 parts per million of decaBDE daily through recycled black plastic kitchen utensils – a troubling finding, as there is no generally accepted safe level of exposure.

This is because it can build up in the body over time, through a process known as bioaccumulation, meaning that even small doses could eventually reach toxic levels.

Given that awareness about everyday plastics is growing as research shows that some materials once thought safe may not be, what can you do? Well, instead of black plastic utensils, you could switch to alternatives made from stainless steel or food-grade silicone. Stainless steel is easy to clean and handles high heat without releasing chemicals.

Chopping boards and microplastics

Plastic chopping boards may appear harmless compared to their more intimidating kitchen colleagues like sharp knives, scissors, and graters, but they can still pose a hidden threat to our health.

When chopping on plastic boards, tiny particles less than 5mm in size, known as microplastics, can be freed from the surface. These particles can then find their way into our food and be unknowingly ingested by us.

In a recent study, scientists from the University of North Dakota in the US examined the microplastic contamination released when cutting vegetables on chopping boards made from polypropylene and polyethylene. They estimated that a single cut could release up to 1,114 microplastic particles – that’s around 15mg.

Over a year, this would mean the average person consumes around 50g (0.5oz) of microplastics and there’s mounting evidence that microplastics also pose serious risks to human health.

Studies have shown that microplastics can make their way into our arteries, potentially causing a significantly higher risk of heart attacks and strokes. They can also cause DNA damage, oxidative stress, and increased inflammation, which raises the risk of diseases like cancer and autoimmune disorders.

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Many microplastics have also been found to contain endocrine-disrupting chemicals, which can lead to hormonal disorders, reproductive issues, metabolic disorders, asthma and neurodevelopmental problems. Adding to the risks, microplastics are highly durable and can accumulate in the body over time, raising concerns about their cumulative long-term effects, which remain largely unknown.

Swapping plastic chopping boards for bamboo or wood alternatives can reduce health risks. These materials are naturally resistant to bacteria, last longer and are friendlier to the environment.

The truth about non-stick pans

Non-stick pans are much-loved by home cooks, as their slick surfaces ensure perfect fried eggs, pancakes that don’t stick and pain-free washing up.

The chemicals used in non-stick coatings, known as PFAS (per- and polyfluoroalkyl substances), have raised health concerns, however. They’re considered forever chemicals, as they’re incredibly difficult to break down and are linked to health issues like liver damage, thyroid disease, obesity, fertility problems and cancer.

Most non-stick pans these days are coated with PTFE (polytetrafluoroethylene), a PFAS more commonly known as Teflon. While Teflon pans are currently thought to be safe, there’s uncertainty about their potential long-term health impacts, especially when used at high temperatures or when they become damaged

Originally, concerns centred on perfluorooctanoic acid (PFOA), a chemical once widely used in Teflon production. PFOA exposure is linked to several health issues, including kidney and liver damage, thyroid disease, high cholesterol and certain cancers.

The good news is, the Environmental Protection Agency required major companies to stop using PFOA by 2015 and it’s now eliminated from new non-stick cookware – so always be wary of old hand-me-down pans.

One of the current concerns with Teflon pans is the potential release of toxic fumes and particles when they’re overheated. At temperatures above 260°C (500°F), PTFE begins to break down, releasing fumes that contain PFOA and other toxic chemicals.

Research suggests that inhaling these fumes can lead to a condition known as ‘Teflon flu’. Although typically temporary, the condition can be more serious for people with lung problems.

Another concern is that scratched or damaged non-stick pans can release fragments of PTFE into food. One study found that even a single scratch on Teflon coating could shed over 9,000 micro and nanoparticles, possibly contaminating food with harmful chemicals.

While Teflon no longer contains the particularly harmful PFOA, the safety of newer PFAS compounds is still up for debate and long-term studies are, so far, limited.

The Chemours company, the manufacturer of Teflon, says: “More than 50 years of consumer use, along with laboratory testing and published peer-reviewed research, has affirmed that cookware made with Teflon non-stick coatings is safe for both consumer and commercial use at normal cooking temperatures.

“Nonstick pans with Teflon coatings can stand the heat. You can heat a nonstick pan up to 260°C (500°F) without damaging the finish. What’s more, 260°C (500°F) is well above the temperatures required for boiling, frying and baking.

“Particles from Teflon nonstick coatings are not harmful, even if ingested.”

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A new large-scale study has found that eating more ultra-processed foods—such as sugary drinks, packaged snacks, and processed meats—may significantly increase the risk of serious health problems, including high blood pressure, heart disease, cancer, and digestive disorders.

Researchers found that every additional 100 grams of ultra-processed food consumed daily was associated with a 14.5 percent higher risk of hypertension, a 5.9 percent increased risk of cardiovascular events, a 1.2 percent increase in cancer risk, and a nearly 20 percent higher risk of digestive diseases. It also correlated with a 2.6 percent rise in the risk of death from any cause.

“Ultra-processed foods are characterized by high sugar, high salt, and other non-nutritive components, exhibiting low nutritional density yet high caloric content,” said Xiao Liu, MD, from the department of cardiology at Sun Yat-sen Memorial Hospital of Sun Yat-sen University in Guangzhou, China.

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“These products may contribute to adverse health outcomes through multiple mechanisms, including but not limited to dysregulation of blood lipid profiles, alterations in gut microbiota composition, promotion of obesity, induction of systemic inflammation, exacerbation of oxidative stress and impairment of insulin sensitivity.”

The findings—which are being presented at the ACC Asia 2025 Together with SCS 36th Annual Scientific Meeting in Singapore—are based on a comprehensive review of 41 prospective cohort studies from regions, including the Americas, Europe, Asia, and Oceania. Combined, these studies involved over 8.2 million adults and examined how ultra-processed food intake was linked to various health outcomes.

What are ultra-processed foods?

Ultra-processed foods, defined using the Nova classification system, are industrially manufactured products made from refined ingredients and food additives such as preservatives, colorants, and flavor enhancers. Common examples include sugar-sweetened beverages, chips, candy, and other packaged foods.

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The study also found associations between ultra-processed food consumption and increased rates of obesity, diabetes, metabolic syndrome, and mental health issues such as depression and anxiety. The strength of evidence for most outcomes ranged from moderate to high, according to the GRADE evaluation system.

Another risk: Parkinson’s disease

Further compounding concerns, a study published today in Neurology, the medical journal of the American Academy of Neurology, found that people who consume high amounts of ultra-processed foods are more likely to show early signs of Parkinson’s disease—even before the typical motor symptoms appear.

The study followed over 42,000 people with an average age of 48 for up to 26 years. Researchers assessed participants for signs of prodromal Parkinson’s disease, a stage where the disease has begun to affect the nervous system but symptoms like tremors and mobility issues have not yet emerged.

RELATED: Ultra-Processed Foods Are a Trojan Horse for Plastic Contamination, New Research Finds

For this study, researchers looked at several types of ultra processed foods, including condiments, packaged sweets, artificially or sugar-sweetened beverages, animal-based products, yogurt or dairy-based desserts, and packaged savory snacks. One serving was equivalent to a single can of soda, one ounce of potato chips, one slice of packaged cake, a single hot dog or one tablespoon of ketchup.

After adjusting for lifestyle factors such as age, physical activity, and smoking, the findings revealed that individuals consuming 11 or more servings of ultra-processed foods per day were 2.5 times more likely to exhibit three or more early Parkinson’s signs, compared to those eating fewer than three servings per day. These signs included REM sleep behavior disorder, loss of smell, depression, excessive daytime sleepiness, and impaired color vision.

“Eating a healthy diet is crucial as it has been associated with a lower risk of neurodegenerative diseases, and the dietary choices we make today can significantly influence our brain health in the future,” said study author Xiang Gao, MD, PhD, of Institute of Nutrition, Fudan University in Shanghai, China. “There’s growing evidence that diet might influence the development of Parkinson’s disease. Our research shows that eating too much processed food, like sugary sodas and packaged snacks, might be speeding up early signs of Parkinson’s disease.”

The case for a whole-foods diet

Researchers from both studies urge individuals and governments to take action. Liu emphasized that reducing intake of these foods, even in small amounts, could provide meaningful health benefits. “Emerging evidence suggests a dose-response relationship between ultra-processed food consumption and negative health outcomes—meaning the more ultra-processed foods consumed, the greater the health risk,” Lui says. “Therefore, reducing ultra-processed foods intake, even modestly, may offer measurable health benefits.”

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Beyond individual choices, the researchers suggest that policymakers consider stronger food labeling laws and better regulation of food additives to help curb consumption of ultra-processed products. The researchers also emphasized that the findings aren’t solely about what to cut out, but also about what to include. Growing evidence supports the health benefits of whole-foods diets rich in simple, whole ingredients and culturally relevant eating patterns like the Mediterranean diet and DASH diet.

“Choosing to eat fewer processed foods and more whole, nutritious foods could be a good strategy for maintaining brain health,” said Gao.

As ultra-processed foods continue to dominate global diets, these findings may serve as a crucial wake-up call for consumers, health professionals, and policymakers alike.

Microplastics have been found in the human brain, urine, breastmilk, digestive tract, and cardiovascular system. While it may seem impossible to avoid microplastics entirely, there are ways to limit your exposure.

1. Stop Microwaving Plastic Containers

Think twice before reheating leftovers in plastic containers. A 2023 study found that microwaving plastic containers can release millions of microplastics into your meal—much more than storing the same container at room temperature or in the refrigerator.

Swapping plastic for glass containers is an easy starting place, but don’t expect this to eliminate all microplastics from your life.

“Even if you don’t use a plastic container, all your food and vegetables can have microplastics within,” said Yoorae Noh, PhD, an assistant professor in the School of Packaging at Michigan State University.

2. Rethink Your Laundry Habits

Synthetic fabrics like nylon, Spandex, acrylic, and polyester shed microplastics during washing. Some estimates suggest that 35% of ocean microplastics come from these fibers.

As synthetic clothes rub together in the washing machine, they release microplastics into the water.

”Manufacturers of laundry systems and all of the polymer manufacturers and the packaging manufacturers have to do something to mitigate this source of microplastics,” Noh said.

At home, consider installing a washing machine filter to trap microplastics and keep them from entering the environment, or buy natural fibers when possible. You can also skip the pre-wash cycle—research shows it releases nearly as many microfibers as a regular wash.

3. Use Paper Tea Bags or Loose-Leaf Tea

Commercial tea bags made with polypropylene can shed billions of microplastic particles. If you drink tea regularly, look for tea bags that are made from plant cellulose.

Some non-plastic tea bags may still contain plastic as a sealant. If you’re worried, switch to loose-leaf tea as a plastic-free option.

4. Recycle More, Trash Less

Recycling plastic helps reduce microplastic pollution, since plastics that end up in landfills can break down and leach into the environment.

However, recycling isn’t perfect. Only about 15% to 20% of plastic waste is actually recycled, and a 2023 study found that current recycling methods can generate microplastics.

That doesn’t mean recycling isn’t worthwhile. When plastics are not recycled, they are either incinerated, tossed into the environment, or put in a landfill.

“There is no comprehensive review of these different scenarios from the perspective of microplastic production, but when disposed of in the environment, it will be degraded by more mechanical, chemical, and biological factors, leading to more direct microplastic production and exposure,” Noh said.

Recycling guidelines can vary by location, so check with your local center before tossing all plastics into the recycling bin.

More to Learn About the Health Effects of Microplastics

Concerns about microplastics are rising on social media, and some companies have even started offering microplastic blood cleanses and other “detoxes.”

More research is needed to understand how microplastics impact human health. The Food and Drug Administration (FDA) says that the level of microplastics in our food does not pose a human health risk.

However, a recent study found higher levels of microplastics in the brains of people with dementia compared to those without. While the findings don’t prove a cause, they raise new questions about how microplastics might affect brain health.