Buy organic
Washing and peeling may help remove residues of certain pesticides, but it is important to note that some pesticides are systemic, which means that they are found within the fruit or vegetable. This means that washing and peeling will not remove all of that particular pesticide.
A recent study at the University of Washington found that children who
ate mostly organically grown fruits and vegetables had only one-sixth
the amount of pesticide by-products in their urine as compared to
children who ate conventionally grown foods.
If cost is an issue, as a minimum, consider buying organic varieties of
just the foods that have been shown to be more likely to have high
levels of chemical residues, such as peaches, apples, pears, winter
squash, green beans, grapes, strawberries, raspberries, spinach, and
potatoes.
Avoid imported produce from areas known to have high levels of chemical residue.
As a minimum, consider especially avoiding tomatoes, strawberries,
and spinach from Mexico), peaches, pears, and grapes from Chile, fruits
and vegetables especially apples from New Zealand.
Always wash (and peel, where possible) fruits and vegetables.
Soaking is fine to loosen dirt and debris, but studies have shown
that running water is the most effective means of physically removing
pesticide residues as well as dirt and bacteria. Note: washing with
commercial produce washes were shown in one study to be only slightly
more effective than plain running water in removing residues and may
not be worth the extra money
Peel produce that is likely to have high levels of pesticide residue.
The pesticide DDT, banned in the U.S. in 1973, has been found in the skins of root vegetables grown more than 20 years later.
Throw out the outer leaves of leafy vegetables.
The outer leaves will contain the higher levels of the contaminant if present.
Eat a variety of fruits and vegetables.
If your produce isn’t organically grown, eating a mix of foods from
a variety of sources can minimize your risk of ingesting too much of
any one pesticide.
When all else fails loom at the guideThe Environmental Working Group, a nonprofit organization that
advocates for policies that protect global and individual health,
produces the Shoppers' Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests. Of the 43 different fruit and vegetable categories in the Guide to Pesticides,
the following twelve foods had the lowest pesticide load when
conventionally grown. Consequently, they are the safest conventionally
grown crops to consume:
- Broccoli
- Eggplant
- Cabbage
- Banana
- Kiwi
- Asparagus
- Sweet peas (frozen)
- Mango
- Pineapple
- Sweet corn (frozen)
- Avocado
- Onion
Bottom Line
Despite the potential health risks of pesticide residues, current
science indicates the health advantages of eating plenty of fruits and
vegetables are greater. So load up on fruits and vegetables to protect
your health. At the same time, minimize your exposure to unwanted
contaminants by choosing your foods wisely and taking some simple steps
to prepare them.
For more information on healthy eating or for questions about this
article you can contact the author at http://www.musclemagfitness.com
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Nutrition 
