It is important to eat fruits and vegetables, as a matter of fact they should make up the majority of your diet. Farmers spray fruits and vegetables with pesticides to protect them from fungus and insects. Pesticides can pose a real threat to your health. Over one billion pounds of pesticides are used in the U.S. yearly, residue from chemical pesticides are found on nearly 70% of non-organic fresh produce.
However not all conventionally grown produce is heavily tainted with pesticides, the Environmental Working Group (EWG), put together a list called the Clean Fifteen. Whether you choose to buy conventional or organic produce, its interesting that both are regulated by the same government agencies. Lets look at the list of the Clean Fifteen.
Listed at number 15 is cantaloupes, because of the rind pesticides are kept away from the the flesh. But please note its a good idea to wash the outside of the cantaloupe before cutting into it. This would ensure the traces of foodborne pathogens, like the ones that cause listeria, are washed away. Piercing an unwashed melon could spread these pathogens to the inside.
Honeydew melon is number 14, similar to cantaloupe, the rind helps this melon remain clean. Aside from being pesticide free this melon can help you feel less bloated. Mushrooms are number 13, and although they are grown in the ground, once properly cleaned there is nothing dirty about mushrooms. They can be used in numerous recipes.
Cauliflower, a great source of fiber and can help with weight loss is number 12. There are other health benefits to eating cauliflower as well. Its delicious and can even be riced to make a great side dish.
At number 11 kiwi is probable not your first choice of fruit. The skin of the kiwi is edible and packs plenty of fiber. Just be sure to rinse it under tap water for 20 seconds. Number 10 is cabbage, it contains glucosinolates which are compounds that deter insects. Because it has this natural bug repellant farmers don’t have to use as many pesticides on this crop.
Broccoli, number 10, has the same plant compound as cabbage, so it can repel pests on its own as well. At number 8 is asparagus, many people are not a fan, but if you ever have it cooked properly, you might change your mind. Asparagus contains an enzyme that helps break down the pesticide that targets beetles. That explains why it has so little pesticide residue.
Eggplants which may be cooked a variety of ways is number 7. The outside helps repel pesticides, but again , make sure it is properly washed before you use it. I always keep frozen sweet peas, number 6, for a quick side dish. You really don’t think about it in their frozen state but the pea has a tough shell blocking them from the outside air. These shells protect the peas inside from pesticide residue.
Number 5, papaya also has the protection of its skin to keep the inside parts insulated and protected from pesticides. This tropical fruit also helps manage acid reflux symptoms. Onions at number 4 has one of the lowest pesticide content even though the skin of an onion is not as thick as other fruits and vegetables on this list.
Pineapple at number 3, has its thick tough skin that protects it from pesticide residue. Sweet corn, number 2, may be annoying to peel off the layers of husks. But it is those layers that keeps corn pesticide free.
The cleanest fruit, number one in the produce section is…. avocado. Avocado has immense health benefits linked to eating it. Thanks to its protective outer layer it is protected from pesticides.
You may have noticed many of the fruits and vegetables listed have a protective covering to keep pesticide residue out. Just be sure, protective covering or not, to wash your fruits and vegetables thoroughly prior to eating them.
Keep this list in mind the next time you visit your produce department.
Until next time,
Peace, Love, and Blessings
