If it seems like a weekly occurrence that a new microplastic-filled product is potentially harming your health, you’re right. Between tea bags, lipstick, dishwasher detergent, and gum (among many other things), it’s hard to avoid these tiny toxic particles. But there’s a glimmer of good news: a study published in the Journal of Pharmaceutical Analysis found that colorful fruits and vegetables may combat the negative effects of microplastics in the body. 

Fruits and vegetables are known for their abundant vitamins and minerals, but the study examined how anthocyanins — natural compounds found in colorful fruits and vegetables — may protect the reproductive systems from microplastic damage. Specifically, researchers explored how anthocyanins interact with steroid receptors (protein molecules within a cell that bind to hormones such as estrogen, progesterone, and testosterone) which play essential roles in reproductive health, says Angelo Falcone, MD, an integrative medicine physician and founder of Dignity Integrative Health and Wellness. “This isn’t an original research study with experiments, but rather a comprehensive review of existing literature because the study authors looked at how microplastics disrupt our endocrine system and harm reproductive health, then assessed how anthocyanins might counteract these effects through their antioxidant and anti-inflammatory properties.”

What’s particularly striking about this research is how it represents an intersection of environmental and nutritional medicine. “We can’t completely avoid microplastic exposure in today’s world since they’re in our food, water, and air, but we can harness the protective power of colorful plant foods as part of our defense strategy,” Falcone says. 

So which fruits and veggies help fight microplastics — and how, exactly, do they do it? Here’s what doctors want you to know.

What are anthocyanins?

Anthocyanins are natural pigments that give fruits and vegetables their vibrant red, purple, and blue color, says Falcone. “There are over 700 varieties, but anthocyanins are a type of flavonoid (a group of compounds known for antioxidant properties) found in foods like blueberries, blackberries, red cabbage, and purple corn.”

These compounds aren’t just responsible for beautiful colors — they’re also biologically active molecules that interact with various systems in the body to promote overall health. “Anthocyanins are among the most potent natural antioxidants we can consume through food because they neutralize harmful free radicals in the body, helping to reduce oxidative stress that can damage cells, proteins, and DNA,” Falcone explains. 

Furthermore, due to the powerful antioxidant properties of anthocyanins, they are recognized for their ability to protect the body from inflammation and various stress-related conditions, such as heart disease, neurodegenerative disorders, and cancer, which would otherwise be caused by free radicals, says Nicholas Church, MD, a family medicine physician and founder of Somerset Medical. 

How do anthocyanins in fruits and vegetables counteract the adverse effects of microplastics? 

First, a microplastics primer: Scientists are still exploring exactly how microplastics interact with the human body, but at a basic level, the toxic properties trigger inflammation and oxidative stress, which are both responsible for damaging cells and tissues. 

Microplastics also function as endocrine disruptors, interfering with hormonal systems that regulate reproduction, metabolism, and development. “Most concerning, though, is microplastic’s ability to cross protective barriers in our body, including the blood-testis barrier and placental barrier, allowing them to accumulate in reproductive organs, where they can directly damage reproductive cells and interfere with normal fertility and development,” says Falcone.

Fortunately, anthocyanins operate through several mechanisms to protect against microplastic damage. First and foremost, anthocyanins are potent antioxidants, meaning they neutralize the oxidative stress that occurs when microplastics enter the body, thereby minimizing the risk of cellular damage, Falcone says. They also reduce microplastic-induced inflammation, ultimately lowering the risk of gastrointestinal issues, cancer, and organ damage, Church adds. 

Additionally, anthocyanins may interact with steroid receptors to regulate hormone functions that microplastics can disrupt, according to Falcone. “Essentially, anthocyanins provide a multilayered defense system against microplastics.”

Which foods are rich in anthocyanins?

The richest sources of anthocyanins are deeply colored fruits and vegetables. “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 açai berries,” Falcone says. “The general rule is, the deeper and more vibrant the purple, blue, or red color, the higher the anthocyanin content.”

It’s also worth noting that every colorful fruit and vegetable contains slightly different types of anthocyanins, each providing its own unique health benefit, so Falcone says it’s important to eat the rainbow.

Now, as for the quantity of anthocyanins you should consume to enjoy their benefits, there is no standardized recommendation. However, research suggests aiming for 50 milligrams of anthocyanins per day may assist in reducing oxidative stress. According to Falcone, that translates to roughly one cup of blueberries or half a cup of blackberries. 

Just remember that consistency is key. “The benefits of anthocyanins tend to be cumulative, so long-term, consistent intake (weeks to months) is necessary to see measurable effects on combating the damage from microplastics,” Church says. “Think of anthocyanins as an ongoing protective strategy rather than a one-time remedy,” adds Falcone.

What are the additional health benefits of anthocyanins?

Beyond their role in combating microplastics, studies suggest that anthocyanins support heart health by enhancing blood vessel function and reducing inflammation. They also show promise in promoting brain health, potentially delaying cognitive decline. Some research even indicates that anthocyanins may reduce the risk of skin cancer, colorectal cancer, and chronic obstructive pulmonary disease.

On top of that, the powerful compound supports reproductive health in both men and women, with recent research indicating that they balance hormone levels and protect reproductive organs from oxidative damage. “In men, certain anthocyanins appear to safeguard testicular tissue and maintain healthy testosterone production, and in women, anthocyanins may help protect ovarian function,” Falcone says. “What’s fascinating, though, is how anthocyanins seem to modulate steroid receptors — the cellular components that respond to reproductive hormones — helping maintain proper hormonal signaling.”