Nutrition : What to eat organic but can't afford to do so exclusively.

 

Want to eat organic but can't afford to do so exclusively? Or do you simply want to identify the biggest pesticide offenders in your fruit bowl?

Knowing which fruits and vegetables are most contaminated -- and knowing when they're locally in season -- helps us make healthier choices on a budget.

Luckily for consumers, the nonprofit Environmental Working Group put together a list of the "Dirty Dozen" produce containing the highest levels of pesticides linked to birth defects, cancer and other diseases.
The EWG bases the Dirty Dozen on rigorous testing by the U.S. Department of Agriculture and the Food and Drug Administration, and it says consumers can reduce their exposure to pesticides by up to 90 percent if they avoid non-organic versions of the following:

1. Apples
The No. 1 offender -- 98 percent of apples tested contained pesticides. If you really want to keep the doctor away, buy organic apples.

2. Celery
Fruits and veggies are not only tainted by the chemicals that remain on their surfaces, but by the contaminated water they absorb. Celery is 95 percent water and tested positive for 57 different pesticides, which makes it the second "dirtiest" on the EWG list.

3. Sweet Bell Peppers
A single sample of sweet peppers tested positive for 15 pesticides, so be sure to look for the "organic" sticker when shopping for these colorful, crunchy vegetables.

4. Peaches
Peeling your peaches might reduce some of the surface chemicals, but they're still 88 percent water. Keep the skin, ditch the chemicals.

5. Strawberries
Berries are largely water, plus they're un-peelable, so organic is the way to go.

6. Nectarines
Every sample of imported nectarines tested positive for pesticide residue (domestic nectarines came in at No. 17 on the EWG's list). Like peaches and apples, peeling them might limit exposure to pesticides, but buying organic means you won't miss out on the skin's fiber content.

7. Grapes
Grapes are 81 percent water, and not convenient to peel. Imported or domestic, it's best to buy organic grapes.

8. Spinach, Kale and Collard Greens.
Large leaves mean more surface area to be covered by sprayed pesticides. Scrub all you want, organic is still safer.

9. Lettuce
Lettuce has the highest water content of any fruit or vegetable at 96 percent, and again, the leaves have a large surface area.

10. Cucumbers
Tied with lettuce at 96 percent for most water content, cucumbers, at least, can be peeled. If you like that fiber content and crunch, buy organic and leave the skin on.

11. Blueberries
Like strawberries, blueberries have a fairly high water content (85 percent) and a short growing season, meaning they are often shipped in from elsewhere in the country, or imported. If you don't know where they're from, at least ensure they're organic.

12. Potatoes
Of all vegetables, potatoes have the least water at 79 percent, and are a vegetable we are most prone to peeling. Still, they made The Dirty Dozen list for a reason -- besides celery and apples, potatoes reported the highest levels of contamination of all produce tested. Like apples, potatoes hold up well in cold storage during the few months that they aren't in season, from mid-winter to spring. And like greens, potatoes are abundant at indoor farmer's markets.


The "Clean 15" 

The Environmental Working Group also compiled a list of the least-contaminated produce, The Clean 15. Eat freely of these non-organic fruits and vegetables, tested samples of which contained five or fewer different chemicals in much smaller amounts than The Dirty Dozen:

  • Mushrooms

  • Watermelon

  • Oranges

  • Sweet potatoes

  • Cantaloupe

  • Kiwi fruit

  • Eggplant

  • Mango

  • Asparagus

  • Sweet peas

  • Cabbage

  • Avocado

  • Pineapple

  • Sweet corn

  • Onions

Good to Know

  • The "organic" label means the product has been certified organic based on the following criteria: 1) produced without genetic engineering, ionizing radiation or sewage sludge; 2) produced per the National List of Allowed and Prohibited Substance; and 3) produced following all USDA organic regulations. These regulations are strict and extensive.

  • Even organic produce needs to be washed thoroughly before consumption.

  • Fresh produce is one thing, but consider organic versions of products made from your favorite Dirty Dozen fruits and vegetables, like juice.

  • Many of The Dirty Dozen can be preserved. Buy organic berries, peaches, apples and peppers in larger quantities during the warmer months and can, or blanch and freeze, what you can't eat fresh to enjoy them year-round. The money you save buying in bulk will offset the cost of buying organic versus non-organic.

  • Frozen fruits and vegetables retain their nutritional benefits and are almost as good as fresh. If you're shopping at a farmer's market and are unsure if something is organic and/or local, ask. Most merchants are knowledgeable of the produce they're selling and will be happy to answer your questions.

  • "Local" doesn't mean "organic." Local produce will be fresher, but might still be chemically-treated. Again, ask when you buy.

 
Debbie Sheme