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by: Dr. Carolyn Berghuis, MS, ND, CTN

Wellness Director: Joy of Raphael

We are becoming more aware of the fact that even small doses of pesticides and other chemicals can adversely affect human health, especially during vulnerable periods of fetal development and childhood when exposures can have long lasting effects. Because the toxic effects of pesticides are, often disease promoting, not well understood, or in some cases potentially life threatening shoppers are wise to minimize exposure to pesticides whenever possible. Organic fruits and vegetables are by definition grown without the use of pesticides.

However, the expense of going completely organic can be cost prohibitive. I often share my personal philosophy with my patients; we need to make good choices and live a reasonable life. This includes being prudent not only when choosing our organic produce, but also being financially prudent as well. While it would be best to consume only organic produce, I understand that this is sometimes simply not practical.

It is important to know that not all produce carries high level of pesticides and many conventionally grown foods offer much needed nutrients. Of the 43 different fruit and vegetable categories in the Guide to Pesticides as listed by the Environmental Working Group, a nonprofit organization that advocates for policies that protect global and individual health, the following twelve foods had the lowest pesticide load when conventionally grown.

Go Conventional Produce

·    Eggplant
·    Cabbage
·    Banana
·    Kiwi
·    Asparagus
·    Sweet peas (frozen)
·    Mango
·    Pineapple
·    Sweet corn (frozen)
·    Avocado

· Onion
· Broccoli

Go Organic Produce

· Apples

·    Sweet Bell Peppers
·    Celery
·    Nectarines
·    Strawberries
·    Cherries
·    Lettuce
·    Grapes (Imported)
·    Pears
·    Spinach
·    Potatoes

· Peaches

Will Washing and Peeling Help?
Nearly all of the data used to create these lists already considers how people typically wash and prepare produce (for example, apples are washed before testing, bananas are peeled). While washing and rinsing fresh produce may reduce levels of some pesticides, it does not eliminate them. Peeling also reduces exposures, but valuable nutrients often go down the drain with the peel. The best option is to eat a varied diet, wash all produce, and choose organic when possible to reduce exposure to potentially harmful chemicals.

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The above material is for educational purposes, it is not prescriptive, and is not meant to diagnose or treat any disease.