Eartheasy

Thanks to improvements in farming, shipping and distribution, shoppers today enjoy a wider selection of fresh produce than ever before. However, pesticide residue on some fruits and vegetables can be a cause for concern. In fact, fruits and vegetables on the 'highest levels' list below contain 47 to 67 pesticides per serving.

Strawberries

Bell Peppers
...Green
...Red

Spinach, Lettuce

Cherries (US)

Peaches, Nectarines

Blueberries

Celery

Apples

Apricots

Green Beans

Grapes (Chile)

Cucumbers

Pears

Winter Squash (US)

Potatoes (US)

Vitamin C


Vitamin C
Vitamins A, C

Vitamins A, C, Folic acid

Vitamins A, C

Vitamins A, C, E, Potassium
Carotenoids

Vitamins A, C, Potassium

Vitamins A, C, Potassium
Carotenoids

Vitamin C, Potassium

Vitamin A, Potassium

Vitamins A, C, Folic acid

Vitamins A, C. Folic acid

Potassium

Vitamin C, Folic acid

Blackberries, raspberries, blueberries, kiwi, orange, cantaloupe


Green peas, broccoli, romaine lettuce
Carrots, broccoli, brussels sprouts, tomatoes, asparagrus

Broccoli, brussels sprouts, asparagrus, romaine lettuce

Grapefruit, blueberries, raspberries, cantaloupe, orange

Canned peaches, cantaloupe (US), tangerine, grapefruit, watermelon
Raspberries, raisins, red currant, huckleberries

Carrots, broccoli, radishes, romaine lettuce

Oranges, banana, kiwi, watermelon, tangerine, mango

Cantaloupe (US), watermelon, tangerines, grapefruit

Green peas, broccoli, cauliflower, brussels sprouts, asparagrus

Grapes (US), in season

Carrots, romaine lettuce, broccoli, radishes

Canned pears, canned peaches, oranges

Winter squash (Honduras, Mexico), sweet potatoes (US)

Sweet potatoes (US), carrots, winter squash (Honduras, Mexico)

Sweet Corn (frozen)- carotenoids, folic acid

Onions - trace vitamins, carotenoids

Cabbage - vitamin C, potassium

Cauliflower - vitamin C, potassium

Brussels Sprouts - folic acid, vitamins A, C

Eggplant - vitamins A, C, folic acid

Mangoes - beta carotene, vitamin C

Bananas - potassium, vitamin C

Kiwi Fruit - vitamin C

Asparagrus - folic acid, vitamins A, C

Watermelon - potassium, vitamins A, C

Broccoli - potassium, vitamins A, C

Cantaloupe (US) - vitamin A, C, calcium

Sweet Peas (frozen) - beta carotene, niacin

Buy Organic
Produce which is "Certified Organic" will cost more, but is your best assurance of pesticide-free status. Although the chart above is useful, it is not 100% accurate; growing methods can change, and country-of-origin considerations make it more difficult to know exactly what you're buying. For example, the US exports annually 100 - 150 million lbs. of banned (in the US) pesticides, and then imports fruit which may be grown using these pesticides. Buying organic, in-season produce from your local market is the best assurance of pesticide-free produce. If you are on a limited budget, look for organic choices for the produce your family eats the most.

Vegetable and Fruit Washes
Commercial vegetable and fruit washes are available which are formulated to remove chemical residue from produce. Examples are Environné and Vitanet, available online or at your local health food stores and some supermarkets. You can also make your own produce wash using a very diluted solution of mild dishwashing detergent (1 tsp detergent per gallon, or 4 liters, water).
For grapes, strawberries, green beans, and leafy vegetables, swirl the foods in a dilute solution of dish detergent and water at room temperature for 5 to 10 seconds, then rinse with slightly warm water.
For the other fruits and vegetables, use a soft brush to scrub the food with the solution for about 5 to 10 seconds, then rinse again with slightly warm water.

Not all pesticides can be washed off fruits and vegetables. Although some pesticides are found on the surface of foods, other pesticides may be taken up through the roots and into the plant and cannot be removed.

Peel Fruits with Higher Residue Levels
Peeling fruits, especially peaches, pears and apples, will help remove residues. Be sure to keep the peelings out of the compost. Some pesticides permeate the skin of the fruit, so this method does not guarantee residual free produce in all cases.

Grow Your Own
Looking at the list of most contaminated fruits and vegetables, you can chose to grow some of these yourself. Even a small backyard plot can be very productive for family use.
Bell peppers, for example, are easy to grow in most hot or temperate climates, especially when grown in a garden cloche.
Green beans and grapes can be grown vertically on trellises which can also serve as a shade provider during the summer months.
Apples can be grown in most climates, and columnar varieties can even be grown in pots on the deck or rooftop. See our page on fruit trees.
Peaches can be grown in the backyard in warm to hot climate zones, but often require a method of covering to protect the tree from rain-borne disease.
Spinach and cucumbers are easy, if you have the ground space. You can plant one or two of these crops in your yard and encourage a neighbor to grow others - then share the harvests.

~ Although apples rank high in pesticide residue, apple juice ranks low. Apple juice is a good substitute for non-organic apples.

~ The residue levels in canned peaches are drastically lower than for fresh peaches. The processing requires vigorous washing which removes most residues from the skin. Also, different varieties of peaches are grown for canning, which require less pesticide to grow.

~ Sprouts are easy to grow in the home, very inexpensive and highly nutritious. Sprouts may be the simplest source of organic produce for you and your family.

~ Some of the fruits and vegetables which rank low on the pesticide residue scale may have higher rates of pesticide residue if they come from certain countries. Ask the produce manager in your local supermarket for country-of-origin information.

~ Cherries from the US are three times more contaminated than their imported counterparts, which are among the cleanest fruits and vegetables analyzed. Cherries contain a compound known as ellagic acid which counteracts carcinogens, so it's worthwhile to seek out a source of imported cherries if you live in the US or Canada.

~ Are pesticide residues less of a problem in canned and frozen fruits and vegetables? Probably, although most of the research has been done by the food industry. The washing and blanching to prepare fruits and vegetables for canning or freezing removes or destroys approximately 80-90% of pesticide residues, according to the U.S. based National Food Processors Association.

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