When it comes to feeding your family, making the best choices can sometimes feel overwhelming, especially when it involves choosing organic. While it’s not always feasible to purchase all-organic food, there are certain fruits and vegetables that you should prioritize when shopping to reduce your family’s exposure to harmful pesticides.
In this blog post, we’ll break down the key produce items worth choosing organic whenever possible and why these choices matter for your health.
Berries: Blackberries, Raspberries, Blueberries, and Strawberries
Berries are a favorite in many households, whether eaten fresh, added to smoothies, or used in desserts. However, these delicious fruits have porous surfaces that easily absorb pesticides.[1] Even thorough washing cannot completely remove the chemicals that penetrate the skin. This is why berries should top your list when buying organic.
Choosing Organic Stone Fruits: A Healthier Option
Like berries, nectarines and peaches have very thin skins, which makes them particularly vulnerable to pesticide absorption. The pesticides sprayed on these fruits are not just on the surface—they’re absorbed into the skin, making them difficult to wash off.[1] Choosing organic for these fruits is a safer option, especially if you enjoy eating them with the skin on.
Leafy Greens: Lettuce, Celery, and Kale
Leafy greens like lettuce, celery, and kale are dietary staples that often make their way into salads, smoothies, and side dishes. However, due to their high surface area and thin leaves, these vegetables are known to absorb pesticides easily.[1] This makes them more prone to contamination, so buying organic is recommended to minimize pesticide exposure.
Vegetables: Beans and Snap Peas
While beans and snap peas might not be the first vegetables that come to mind when considering pesticide exposure, they are quite susceptible to absorbing these chemicals. Their thin skins and how they grow on vines make them prone to pesticide residue. If you can, opt for organic versions of these vegetables to ensure they’re as clean as possible.
Apples: A Common Culprit
Apples are one of the most popular fruits but also one of the most heavily sprayed with pesticides. Research shows that washing apples in a baking soda solution can remove most pesticide residue from the skin, but this method isn’t foolproof.[2] Given that the price difference between organic and conventional apples is often minimal, it’s worth buying organic to avoid unnecessary exposure to these chemicals.
Grapes and Cherries: The Importance of Choosing Organic
Grapes and cherries are fruits that, unfortunately, are heavily treated with pesticides. These chemicals are difficult to wash off completely, making it nearly impossible to eliminate all traces of toxins from the fruit. For this reason, grapes and cherries are best purchased organic whenever possible to reduce your family’s intake of harmful pesticides.
What Should You Do? A Guide to Choosing Organic
While it’s not always possible to buy everything organic, there are steps you can take to reduce your exposure to pesticides:
- Prioritize Buying Organic: Whenever possible, focus on purchasing organic versions of the fruits and vegetables listed above. This will help you avoid the highest levels of pesticide exposure.
- Wash and Soak Your Produce: For non-organic produce, soak and wash your fruits and vegetables in a baking soda solution for 15-20 minutes. This method can help remove some pesticide residues, although it won’t eliminate them entirely.
- Stay Informed: Even when you buy organic, remember that “natural pesticides” can still be present due to packaging or second-hand exposure. Washing your produce thoroughly is always a good practice.
Final Thoughts
Making informed choices about the food you bring into your home is one of the most important things you can do for your family’s health. By choosing organic options for certain high-risk fruits and vegetables, you can significantly reduce your exposure to harmful pesticides. And when organic isn’t an option, washing and soaking your produce properly is a simple yet effective way to protect your loved ones.
References:
- Nguyen, Tri Thanh, et al. “Fate of Residual Pesticides in Fruit and Vegetable Waste (FVW) Processing.” Foods, vol. 9, no. 10, Oct. 2020, p. 1468. PubMed Central.
- Yang, Tianxi, et al. “Effectiveness of Commercial and Homemade Washing Agents in Removing Pesticide Residues on and in Apples.” Journal of Agricultural and Food Chemistry, vol. 65, no. 44, Nov. 2017, pp. 9744–52. PubMed.
