Many of us understand the benefits of eating organic foods, especially for children and pregnant or breastfeeding women. But very few of us can afford to go all-organic all the time, so what to do? One solution is to prioritize and buy organic when it matters most: when buying the foods most likely to contain higher concentrations of pesticides.
Enter the “dirty dozen” list of fruits and vegetables. The Environmental Working Group, a non-profit devoted to food safety, created The Shopper’s Guide to Pesticides. Updated yearly, this list ranks 49 of the most consumed fruits and vegetables for pesticide contamination, based on an analysis of 89,000 tests conducted from 2000 to 2009 by the U.S. Department of Agriculture and the federal Food and Drug Administration. By avoiding the "dirty dozen" or only buying organic versions of these fruits and vegetables, it is said that you can reduce your exposure to pesticides by 80 percent!
The Dirty Dozen
- Peaches
- Apples
- Sweet bell peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Lettuce
- Grapes (imported)
- Pears
- Spinach
- Potatoes
On the other end of the list is the “clean fifteen,” which rank lowest in residual pesticides. In other words, if you can’t afford organic all time, don’t worry about these so much:
The Clean Fifteen
- Onions
- Avocado
- Sweet corn
- Pineapple
- Mangos
- Sweet peas
- Asparagus
- Kiwi
- Cabbage
- Eggplant
- Cantaloupe
- Watermelon
- Grapefruit
- Sweet potato
- Honeydew melon
What about washing and peeling?
Nearly all the studies on which the guide is based tested produce after it had been rinsed or peeled, as it would normally be consumed. So while washing produce before eating is a good idea, don’t assume it will get rid of chemical residues completely. Peeling doesn’t either, as pesticides can be easily absorbed through thin-skinned fruits and vegetables. Plus, you could be losing valuable nutrients by peeling away skins.
Meat, Eggs & Dairy
Animal products like beef, poultry, eggs and milk are another good place to make organic a priority. Organically raised animals have been shown to be significantly healthier than their factory-raised counterparts. Animals raised organically are not allowed to be fed antibiotics, the bovine human growth hormone (rbGH), or other artificial drugs. Residues of persistent chemicals such as DDT, PCBs, dioxin, and many pesticides concentrate in animal fat, thus eating organic animal fat reduces your exposure to these chemicals. Most American beef and poultry comes from animals that are corn- or grain-fed, which is not healthy for us, whereas organically raised animals are fed organic feed, and often eat a wider range of nutrients than those raised in factory farms. Organic, grass-fed products tend to be leaner and can have many times the amount of omega-3 fats and CLA (conjugated linoleic acid), which are good for the heart. So not only do they contain less of the “bad stuff,” they also contain more of the “good stuff!”
Shopping Options
Stores like Oryana and Meijer frequently put organic foods on sale, so keep an eye out for advertised discounts and coupons. If you shop the sales and buy store-name brands, you can really keep costs down. Also, buy fruits and veggies that are in season. Pricing becomes much more competitive during those times. Your local farmers' market can also be a great place to buy organic food.
Buying organic products not only benefits your health, but also supports sustainable agricultural practices that are better for the environment. So you can feel good about making organic choices as your family’s budget allows, where and when it matters most!
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