There are pesticide residues on almost all fruits and vegetables that you eat.  However, you can enjoy the many benefits of eating fresh fruits and vegetables by reducing your exposure to pesticides. This blog post will help you to understand what pesticide are, their potential health risks, and how to remove them from your food. 

Why Pesticides are Used on Foods

According to the World Health Organization, the Food and Agriculture Organization of the United Nations (FAO), and the U.S. Environmental Protection Agency (EPA), pesticides are used on farms to control weeds, insects, rodents, and diseases on most foods that are grown.  They may be sprayed on plants, added to soil, or fed directly to animals to control for insects and other pests on their bodies. 

Furthermore, FAO states that pesticide use will continue because:

• Food production must keep pace with the growing world’s population  
• There are limited farmlands to grow food
• The increased food must be produced in a sustainable way
• Pesticides can prevent large crop losses

Types of Pesticides

According to the World Health Organization, more than 1000 pesticides are used on foods around the world.  Moreover, each pesticide has its own effect on health.   Additionally, although many of the older, cheaper pesticides have been banned, they can remain for years in soil and water. Pesticides are grouped by the types of pests that they kill.  The six categories are: 

• Insecticides—kill insects like mosquitoes, flies, and lice
• Herbicides—kill weeds, grass, and shrubs
• Rodenticides—kill rats and mice
• Bactericides—kill bacteria
• Fungicides—kill fungi
• Larvicides—kill larvae

Pesticides can also be described as biodegradable or persistent.  Biodegradable pesticides can be broken down by microbes and other living beings into harmless compounds.  On the other hand, persistent pesticides can take months or even years to break down in the soil and water.

Health Risks of Pesticides

Pesticides are toxic chemicals that can affect our health and the environment.   However, according to the World Health Organization, none of the pesticides that are authorized for use on food in international trade are genotoxic. This means that they do not damage the DNA and do not cause mutations or cancer.

The negative effects from most pesticides occur only above a certain safe level of exposure.  However, people who have direct exposure to large amounts of pesticide may develop poisoning, cancer, and reproductive disorders such as miscarriages and birth defects.  Those at highest risk include:

• Agricultural workers
• Farmers
• Those living in surrounding areas during and right after pesticides are used 

EPA is responsible for ensuring that the pesticides used on food meet strict standards.  Additionally, it is committed to approving those that are less toxic and safer to humans.

The Dirty Dozen

The Environmental Working Group (EWG) compiles an annual list of the fruits and vegetables with the most pesticide residues. The 12 most contaminated foods for 2019 are:

1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
12. Potatoes

The Clean 15

The EWG also has a list of fruits and vegetables that have the least amounts of pesticide residues. The 15 least contaminated foods are:

1. Avocados
2. Sweet corn (Note: could be GMO)
3. Pineapples
4. Cabbage
5. Onions
6. Sweet peas, frozen
7. Papayas (Note: could be GMO)
8. Asparagus
9. Mangoes
10. Eggplant
11. Honeydew Melon
12. Kiwi
13. Cantaloupe
14. Cauliflower
15. Broccoli

Wash Foods to Reduce Pesticide Exposure

To reduce your pesticide exposure, you should eat organic fruits and vegetables as much as possible.  However, you should wash all fruits and vegetables (even if they are organic) before eating or cooking them.  Additionally, washing fruits, vegetables, and produce will prevent illnesses from bacteria, viruses, molds, etc.

Washing foods with cold running water will significantly reduce the amount of pesticides on some types of foods. While you may soak, wash, and scrub some foods in a bowl or sink full of water, you should always do a final rinse with running water.

Studies show that running water is just as effective as the “produce cleaners” that are sold in stores.  However, soaking fruits and vegetables in water with a little salt water or baking soda water for a minute or two before rinsing is more effective at reducing pesticides than using plain water.  

How to Wash Fruits

Fruits should be washed just before you eat them. Washing them and leaving them to sit will speed up spoilage.

• Fill a large bowl with cold water
• Add a teaspoon of baking soda or table salt
• Add the fruits and soak for a minute or two
• Rub gently
• Put in a strainer (colander) and rinse under running water
• Pat dry with paper towels or a clean kitchen towel
• Enjoy

How to Wash Vegetables

Use the same washing method to as fruits to wash most vegetables. Some vegetables like carrots and potatoes will benefit from a gentle scrubbing with a vegetable brush.

Dry lettuce and other salad greens thoroughly to prevent wilting and sogginess.

Mushrooms need special care. Wipe them gently with a damp paper towel and then dry them with paper towels.

Reflection

Eating lots of fresh fruits and vegetables is one of the best things you can do for your health.  Try to choose organic fruits and vegetables as often as you can, especially if you are pregnant or have young children.

As much as possible, buy your fruits and vegetables from your local Farmers Market.  Doing this supports local agriculture.  Additionally, many of the local farmers grow their foods without artificial pesticides, which means that they may have less pesticide residues. And, the foods also taste better!

So, get into the practice of washing your fruits and vegetables (even organic ones) with a little baking soda or table salt.  Enjoy.

I think you will also enjoy the blog posts on 5 superfoods to add to your diet and eating healthy on a tight budget.

Please share your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters!

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