Fruits and vegetables can be a godsend in the struggle to manage weight. And as a source of essential vitamins and minerals, fiber, and antioxidants these nutritional powerhouses may reduce risk for stroke, type 2 diabetes, certain cancers, and possibly heart disease. So is it possible there could be a reason to be cautious about which fruits and vegetables you eat?
Fruits and vegetables grown in a conventional way as opposed to organic (in the United States) are often sprayed with pesticides. Concerned scientists believe the evidence suggests that even small doses of pesticides and other chemicals can have adverse affects particularly for fetal development and growing children. Reducing exposure to pesticides is likely a wise choice no matter what your age.
Does washing and rinsing fruits and vegetables before eating solve the problem? The Environmental Working Group (EWG) claims that washing and rinsing fresh produce may reduce but not eliminate the presence of pesticides.
Just who or what is the Environmental Working Group? It is a
not-for-profit environmental research organization dedicated to
improving public
health and protecting the environment by reducing pollution in air,
water and food.
The EWG recommends buying organic produce whenever possible to reduce exposure to pesticides. But they know organic is not always available. So they’ve created a great little guide with the "Dirty Dozen" or top 12 most contaminated fruits and vegetables as well as the 12 least contaminated.
This handy guide will help you remember which fruits and vegetables pose the biggest problem. The Dirty Dozen includes peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (imported), spinach, lettuce, and potatoes. These are the ones you will want to buy as organic. But if that’s not possible, consider other choices. The "Cleanest 12" includes onions, avocado, sweet corn (frozen), pineapples, mango, asparagus, sweet peas, (frozen), kiwi fruit, bananas, cabbage, broccoli, and papaya.
To learn more about the presence and risk of pesticides in the produce you buy, I encourage you to visit the Environmental Working Group website. If you sign up for their monthly newsletter you can download a free wallet-sized guide with the most and least pesticides as an easy reminder. Or by making a small donation, you will be sent one or more refrigerator magnets. (Please note: I am not a member of or affiliated with this organization. It just seems to me that they are doing important work.)
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