What Foods Are High in Aluminium?

According to the Centre for Food Safety, some food items can contain very high levels of aluminium, often due to the use of aluminium-containing food additives. Understanding what foods are high in aluminium is crucial for those concerned about dietary intake.

Quick Summary

This guide details common dietary sources of aluminium, including processed foods with additives like baking powder, specific vegetables, herbs, and teas. It explores how aluminium can enter the food chain and highlights key items to be aware of.

Key Points

• Processed Foods are Primary Source: Many processed and baked goods contain high levels of aluminium due to additives like baking powder, emulsifiers, and coloring agents.

• Natural Accumulators Exist: Tea leaves, cocoa, and certain vegetables naturally accumulate aluminium from the soil, contributing to dietary intake.

• Cookware Can Contribute: Cooking acidic or salty foods in old, worn, or non-anodized aluminium cookware and foil can increase metal migration into the meal.

• Healthy Kidneys Excrete Aluminium: For most healthy people, the kidneys efficiently remove absorbed aluminium, and dietary intake is not a major concern.

• Vulnerable Groups Need Caution: Individuals with impaired kidney function must be more mindful of their aluminium intake to prevent accumulation.

• Links to Health Conditions Unproven: The scientific community generally agrees that average dietary aluminium intake does not increase the risk of Alzheimer's or other neurodegenerative diseases.

Sources of Aluminium in Food

Aluminium is the most abundant metal in the Earth's crust, so it is naturally present in many foods at low levels, particularly those grown in soil. However, the most significant dietary sources of elevated aluminium come from food additives and, to a lesser extent, from cooking processes. For most healthy individuals, the body effectively processes and excretes the small amounts absorbed. The primary concern arises from chronic, elevated exposure, especially for vulnerable populations.

Processed Foods with Aluminium Additives

Processed and baked goods often contain the highest levels of aluminium because of specific food additives. Aluminium-based compounds are used for various functions in food processing, such as leavening, coloring, and anti-caking.

• Bakery Products: Muffins, pancakes, waffles, cakes, and other baked goods that use baking powder can contain high levels of aluminium. Baking powder often contains sodium aluminium phosphate or sodium aluminium sulfate as a leavening agent.
• Steamed Buns and Cakes: Traditional steamed bread, buns, and cakes in some regions use aluminium-containing raising agents, leading to very high concentrations.
• Processed Cheese: Some processed cheeses, including American cheese slices, use sodium aluminium phosphate (SALP) as an emulsifying agent to achieve a creamy texture.
• Powder Mixes: Pancake mixes, cake mixes, and other baking and frying powder blends can contain high amounts of aluminium from their additives.
• Color Additives: Aluminium is used in some artificial food colorings, known as "aluminium lakes," which are used in many processed snacks and sweets.

Foods with Naturally Higher Aluminium Content

Certain foods absorb naturally occurring aluminium from the soil, especially if grown in acidic conditions. While generally containing less aluminium than products with additives, these can contribute to overall intake, particularly if consumed frequently.

• Herbs and Spices: Teas and herbs can have elevated aluminium concentrations, as the tea plant is a known aluminium accumulator. Studies show that cocoa products and certain herbs can also contain significant levels.
• Vegetables: While most unprocessed foods are low in aluminium, some vegetables, including leafy greens, can have higher concentrations.
• Grains and Cereal Products: Cereals and cereal products are also reported as a source of dietary aluminium, with concentrations varying depending on processing.

Other Sources of Aluminium Exposure

Beyond food composition, cooking and packaging methods can also influence aluminium levels in meals.

• Aluminium Cookware: Cooking with old, worn, or damaged aluminium pots and pans can increase leaching, especially when preparing acidic or salty foods like tomatoes, rhubarb, or marinades. Modern, anodized aluminium cookware is less reactive and poses less of a risk.
• Aluminium Foil and Trays: Similar to cookware, using aluminium foil or trays with acidic or salty foods can cause the metal to migrate into the food. It is recommended to use coated trays or parchment paper as an alternative.

Natural vs. Additive Aluminium Comparison

To better understand the scale of aluminium exposure from different sources, consider the comparison of typical concentrations in various food categories.

Food Category	Primary Aluminium Source	Example Foods	Average Aluminium (mg/kg)
Processed with Additives	Added for technological function	Steamed cakes, muffins, processed cheese, baking mixes	100 - 16,000
Naturally Occurring	Uptake from soil during growth	Tea leaves, cocoa, some vegetables	>10
Natural Unprocessed	Natural background levels	Most vegetables, fresh fruit	<5
Contamination from Cookware	Migration from non-anodized or damaged surfaces	Acidic foods cooked in old aluminium pots	Varies, potentially high

Reducing Your Exposure to Aluminium

Taking a few simple steps can help minimize your dietary intake of aluminium.

1. Opt for Aluminium-Free Baking Powder: Many brands offer this alternative. You can also create a homemade version using cream of tartar and baking soda.
2. Limit Processed Foods: Reduce consumption of highly processed items that frequently use aluminium-containing additives, such as ready-to-eat baked goods and processed cheeses.
3. Use Alternatives to Aluminium Cookware: For cooking acidic or salty foods, opt for stainless steel, glass, or enameled cast iron pots and pans to prevent leaching.
4. Avoid Cooking with Aluminium Foil: Do not use aluminium foil or uncoated foil trays when cooking or grilling acidic or salty foods.
5. Maintain a Diverse Diet: Ensure a varied intake of different food types to avoid overexposure from any single food item.
6. Read Ingredient Labels: Be mindful of food labels and watch for aluminium-based additives, such as sodium aluminium phosphate or sodium aluminium sulfate.

Conclusion

While aluminium is a ubiquitous element, the highest dietary exposures typically stem from processed foods containing specific food additives like baking powder. Natural sources such as tea and certain vegetables contribute smaller amounts, and leaching from cookware can be a factor, especially with acidic foods. By making conscious food choices and being aware of cooking practices, consumers can effectively manage their aluminium intake without significant risk to health, especially for those with normal kidney function who can effectively excrete the metal. A diverse diet rich in whole foods remains the most reliable strategy for avoiding excessive exposure from any single source.

Important Considerations for Vulnerable Groups

For most healthy people, the kidneys are highly efficient at eliminating aluminium, and dietary intake is not a major concern. However, individuals with impaired kidney function, such as those with chronic renal failure, are at greater risk of aluminium accumulation and potential toxicity. Special precautions and dietary adjustments are recommended for these groups.

The Debate on Aluminium and Health

Historically, concerns have been raised about a potential link between aluminium and neurological disorders like Alzheimer's disease. However, major health authorities, including the European Food Safety Authority (EFSA), have concluded that current dietary aluminium intake is not considered a risk factor for developing Alzheimer's. The vast majority of scientific evidence suggests that the average dietary intake of aluminium does not pose a significant health risk for the general population.

• Health Canada Review of Dietary Exposure to Aluminum

The Global Picture

Different countries have different regulations and dietary exposure levels. Studies have shown varying average daily intakes across populations, with significant contributions from certain cereal products and baked goods in some regions. International bodies, like the Codex Alimentarius Commission, also review food additive standards to help control aluminium exposure globally.

Key Takeaways

• Processed Foods are Key Sources: Foods with added aluminium compounds, such as some baking powders, processed cheeses, and cake mixes, contain the highest levels of aluminium.
• Natural Accumulators Exist: Certain plants, like tea leaves and cocoa, naturally accumulate higher levels of aluminium from the soil.
• Cookware Matters: The use of old, damaged, or uncoated aluminium cookware, especially with acidic or salty foods, can increase aluminium leaching into your meal.
• Kidney Health is Crucial: Healthy kidneys effectively excrete absorbed aluminium, but individuals with renal impairment must be more cautious about exposure.
• Balance is Best: Maintaining a balanced and varied diet is the most effective way to prevent excessive intake from a single food source.
• Health Links are Unproven: The link between normal dietary aluminium intake and neurodegenerative diseases like Alzheimer's is not scientifically established.
• Check Labels: Look for and choose "aluminium-free" versions of products like baking powder to reduce intake from additives.

FAQs

Question: Is all baking powder high in aluminium? Answer: No, only baking powders that use aluminium-based compounds, such as sodium aluminium sulfate or sodium aluminium phosphate, will be high in aluminium. Many brands offer an aluminium-free version.

Question: Can cooking with aluminium pots contaminate my food? Answer: Yes, but only under specific circumstances. Leaching is most likely to occur with old, damaged, or uncoated aluminium pots and when cooking acidic or salty foods. Modern anodized cookware is much more stable.

Question: Are herbal teas and spices a major source of aluminium? Answer: Tea leaves and cocoa products can naturally have higher concentrations of aluminium than many other foods. While this is a consistent source, intake from processed foods with additives is often a larger contributor.

Question: How can I minimize aluminium from my cooking? Answer: Use anodized aluminium, stainless steel, or glass cookware when cooking acidic foods. Avoid wrapping or cooking salty or acidic items in uncoated aluminium foil.

Question: Is there a link between aluminium and Alzheimer's disease? Answer: While studies in the past explored this connection, major health authorities now state that a causal link between dietary aluminium intake and Alzheimer's disease is not scientifically supported by the evidence.

Question: Is it safe for everyone to consume foods with aluminium? Answer: For most healthy people with normal kidney function, the body can excrete consumed aluminium without issue. However, individuals with kidney disease should be cautious and monitor their intake carefully.

Question: Should I switch to glass packaging over foil-lined cartons? Answer: While some concern exists about leaching from foil-lined packaging, coated interiors typically prevent this. Choosing glass is one way to avoid this source entirely, especially for acidic juices.

Frequently Asked Questions

Which baked goods are the highest in aluminium?

Baked goods made with aluminium-containing baking powder tend to be highest in aluminium. This includes muffins, pancakes, waffles, and certain cakes.

Does processed cheese contain aluminium?

Yes, some processed cheeses, particularly the creamy varieties like American cheese, use sodium aluminium phosphate as an emulsifying salt, which increases their aluminium content.

Can I get too much aluminium from tea?

Tea leaves are natural accumulators of aluminium, so tea infusions can contribute to your daily intake. However, the overall intake from tea is typically lower than from processed foods with additives.

How can I avoid aluminium from food additives?

To avoid aluminium from food additives, you should read ingredient labels carefully and look for 'aluminium-free' baking powders and other products. Prioritizing whole, unprocessed foods can also help.

Is it safe to wrap food in aluminium foil?

Using aluminium foil is generally safe, but you should avoid wrapping or cooking acidic or salty foods in it, as this can cause the aluminium to leach into the food.

What is the primary way our bodies eliminate aluminium?

The kidneys are the primary organ for eliminating absorbed aluminium from the body. For healthy individuals, this process is very efficient.

Is aluminium in food a concern for everyone?

For most healthy people, the small amount of aluminium from food and water is not a concern, as the kidneys excrete it efficiently. The main risk is for those with impaired kidney function.