All foods contain some arsenic, but some foods have higher levels than others. The following foods are the main sources of arsenic in the diet:

Seafood: Fish and shellfish, such as tuna, mackerel, salmon, sardines, shrimp, and crab, contain arsenic, but it is mainly in the less toxic organic form. However, some seafood, such as swordfish and king mackerel, can have higher levels of inorganic arsenic.

Rice and rice products: Rice absorbs arsenic from the soil and water in which it is grown. White rice has lower levels of arsenic than brown rice, because the arsenic is concentrated in the bran and hull, which are removed during milling.

Other foods: Other foods that may contain arsenic include:

Vegetables: leafy green vegetables, such as spinach, kale, and collard greens; root vegetables, such as carrots and potatoes; and mushrooms.

Fruit juices: apple juice and grape juice can have higher levels of arsenic.

Poultry and meat: chicken, turkey, and beef can contain arsenic, but the levels are generally lower than in seafood.

Dairy products: milk, cheese, and yogurt can contain arsenic, but the levels are very low.

It is important to note that the levels of arsenic in food can vary depending on where it is grown or produced. For example, rice from certain parts of the world may have higher levels of arsenic than rice from other parts of the world.

How to reduce your exposure to arsenic in food

There are a few things you can do to reduce your exposure to arsenic in food:

Limit your intake of seafood, especially swordfish and king mackerel.

Choose white rice over brown rice.

Cook rice in a lot of water and drain it before eating. This can remove some of the arsenic.

Avoid drinking too much apple juice or grape juice.

Eat a variety of foods from different food groups. This will help to reduce your overall exposure to arsenic.

The FDA has set action levels for inorganic arsenic in certain foods, including rice cereal and apple juice. These action levels are set at levels that are considered safe for most people to consume.

If you are concerned about your exposure to arsenic, talk to your doctor. They can help you to assess your risk and make recommendations to reduce your exposure.

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