Top Produce to Buy Organic and Those Lowest in Pesticides
Now, more than ever, the importance of knowing where your food comes from covers the news and is in our faces each time we start to plan for the next meal. The sometimes conflicting decisions between which foods to buy organic or not baffles the healthiest consumers.
Below is a list of foods that yield the lowest amount of chemical toxins and can be peeled or are conventionally grown and harvested with little pesticide residue. For pesticide concerns and human consumption, buying these foods without the “organic” label is fine. (Please note that this list, however, does not include effects on our ecosystem, water and soil quality, and the fact that genetically modified organisms may be used, even when they are labeled ‘organic’).
Produce Lowest in Pesticides
- Asparagus
- Avocados
- Bananas
- Cabbage
- Corn
- Eggplants
- Kiwi
- Mango
- Melon (Cantaloupe/Honeydew-but wash knife blade in between cuts)
- Onions
- Papayas
- Pineapple
- Sweet Peas
- Sweet Potatoes
- Tomatoes
- Watermelon
- Winter Squash
Besides the importance of organic foods, remember to buy fruits and vegetables in season when possible and to visit your local farmers market. (We have not discussed the subject of GMO-genetically modified organisms, and sadly, the best way to protect you and your family is to grow your own fruits and vegetables (from your own seeds). But there are ways to take proactive steps that doesn’t take too much thinking.
For one, pay special attention to food labels and always wash and scrub fresh fruits and vegetables thoroughly under cold running water, even when packaging states that it has already been washed. You can also soak washed produce in cold water for 1-2 hours before consumption. Soaking and washing helps to further remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables and from the packaging and shipping process. Not all pesticide residues can be removed by washing, though. You can also peel fruits and vegetables, but peeling can mean losing some fiber and nutrients.
Buy as much produce grown in the USA as possible (and as close to your hometown, too). Produce grown on foreign soil carries not only different agricultural regulations (who really knows what they are) and needs to be transported great distances to reach your dinner table.
Top 12 to Buy Organic!
According to an analysis by the Environmental Working Group, a nonprofit organic research organization, and the Mayo Clinic, the so-called the dirty dozen tend to have a high pesticide residue, even when washed. These are worth buying organic, as is baby food, which tends to be made from condensed fruits and vegetables.
- Apples
- Bell peppers
- Berries (red raspberries, blueberries, strawberries)
- Celery
- Cherries
- Grapes
- Nectarines
- Peaches
- Pears
- Plums
- Potatoes
- Spinach (and other dark leafy greens: kale, lettuce, chard and arugula)
Dr. Nancy Lin DeGreogori, Ph.D
