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Given current farming practices, it's best to go organic when you buy certain fruits and vegetables because they may contain high levels of pesticide residue. Other foods don't get the same heavy doses of pesticides because pests don't particularly like the crop (such as asparagus) or the crop has a thick or tough skin (like kiwis and pineapples). The following table shows which foods to buy from the organic aisle and which ones aren't likely to have high levels of pesticides even if you buy non-organic.
Table 6.2. When to Buy Organic Produce vs. the Regular Kind
|
Buy Organic |
Buy Regular Produce |
|---|---|
|
Apples |
Asparagus |
|
Bell peppers |
Avocado |
|
Carrots |
Bananas |
|
Celery |
Broccoli |
|
Cherries |
Cabbage |
|
Citrus fruits (if you're using their peel for zest) |
Cauliflower |
|
Grapes (imported) |
Corn |
|
Kale |
Grapefruit |
|
Lettuce and other leafy greens |
Eggplant |
|
Nectarines |
Kiwis |
|
Peaches |
Mangoes |
|
Pears |
Melons |
|
Potatoes (if you plan to eat the skins) |
Onions |
|
Raspberries |
Papayas |
|
Spinach |
Peas |
|
Strawberries |
Pineapples |
|
Sweet potatoes | |
|
Watermelons |
Tip
The Environmental Working Group analyzed government data about U.S. pesticide use—more than 87,000 tests conducted from 2000 to 2007—and came up with two lists: The Dirty Dozen (fruits and veggies to buy organic) and the Clean Fifteen (those lowest in pesticide residues). Go to www.foodnews.org to take a look. You can download the lists as a PDF that you can print and take to the grocery store. iPhone fans can download an app straight to their phone with all the results of EWG's study.
To minimize your exposure to pesticide residues in food, follow these common-sense tips:
Wash fruits and vegetables thoroughly before eating them. Rub or scrub produce while rinsing them in tap water for 30 seconds to a minute. (You don't need to use soap!)
Get out the paring knife and peel. This won't remove all pesticide residues because some get absorbed into the fruit or veggie, but it significantly reduces the amount of pesticide by getting rid of the part that got sprayed with the stuff. The downside: You may lose some nutritional value by taking off the skin.
Cook when possible. Heating foods helps remove some of the pesticides that may linger after washing and peeling.
Vary your diet. Variety is more than the spice of life; it's also a protection against pesticides building up in your body. Because different pesticides are used on different crops, eating a wide array of fruits and vegetables, instead of just a few favorites, helps ensure you're not getting too much of any one pesticide.
Trim the fat. Carnivores take note: Pesticide residue doesn't just lurk in produce, it can also accumulate in animal fat. So be sure to trim the fat from that steak before you toss it on the grill. (This also reduces your intake of saturated fat—and as your doctor will tell you, that's good for your heart.)
Learn more about this topic from Living Green: The Missing Manual.
Taking care of the earth is more important than ever. Living Green: The Missing Manual is an all-in-one resource packed with practical advice on ways you can help the environment by making relatively easy, earth-friendly changes in your home routine, work habits, and the way you shop and get around town. This book teaches you how a few small changes can have a big impact
