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Twelve Fruits and Vegetables to Avoid — Unless You Buy Organic

What can you do to reduce your intake of pesticides? Knowing which foods consistently contain the largest amounts of pesticides is the first step. The Environmental Working Group obtained data from the U.S. Food and Drug Administration on the amount of pesticides in 42 fruits and vegetables. They found that more than half of the total dietary risk from pesticides in these foods was concentrated in just 12 crops.

The pesticides that were found in these foods are classified by the Environmental Protection Agency (EPA) as probable human carcinogens, nervous system poisons and endocrine system disrupters.

Twelve most pesticide-contaminated foods:

1. Strawberries
2. (tie) Bell Peppers, Green and Red
2. (tie) Spinach
4. Cherries, U.S.
5. Peaches
6. Cantaloupe, Mexican
7. Celery
8. Apples
9. Apricots
10. Green beans
11. Grapes, Chilean
12. Cucumbers

What does this mean for consumers? We recommend that you purchase produce with less, and less toxic, pesticides on them. By avoiding the most contaminated produce, consumers will substantially reduce their dietary pesticide risks. To help farm workers, look for the Union Label.

Substitutes
If you can’t always buy organic, but don’t want to reduce your intake of certain vitamins and minerals in the most pesticide-ridden fruits and vegetables, there are many nutritious and healthful alternatives. All of these alternatives include at least ten percent or more of the daily value of at least one of the vitamins in the contaminated food.

Strawberries (source of vitamin C) — Substitute with blueberries, raspberries, blackberries, oranges, grapefruit, cantaloupe, kiwis, or watermelon.

Bell peppers & Green peppers (source of vitamin C) — Substitute with green peas, broccoli, or Romaine lettuce.

Red Peppers (source of Vitamin A [Carotenoids], vitamin C) — Substitute with romaine lettuce, carrots, broccoli, Brussels sprouts, asparagus, or tomatoes.

Spinach (source of Vitamin A [carotenoids], vitamin C, folic acid) — Substitute with broccoli, Brussels sprouts, romaine lettuce, or asparagus. (Spinach and other leafy greens like kale and collards contain lutein, a carotenoid, that is not abundant in these substitutes. Lutein may reduce the risk of macular degeneration, the most common cause of blindness in the elderly.)

Cherries, U.S. (source of vitamin C) — Substitute with oranges, blueberries, raspberries, blackberries, grapefruit, cantaloupe, or kiwis.

Peaches (source of vitamin A [carotenoids], vitamin C) — Substitute with U.S. nectarines, cantaloupe, watermelon, tangerines, oranges, or red or pink grapefruit.

Cantaloupe, Mexican (source of vitamin A [carotenoids], vitamin C, and potassium) — Buy U.S. cantaloupe in season (May-December), or watermelon.

Celery (carotenoids, not a good source of vitamins) — Substitute with carrots, romaine lettuce, broccoli, or radishes.

Apples (source of vitamin C) — Substitute with pears, oranges, grapefruit, cantaloupe, kiwis, watermelon, nectarines, bananas, tangerines, or virtually any fruit not on the list of the most contaminated foods.

Apricots (source of vitamin A [carotenoids], vitamin C, potassium) — Substitute with nectarines (U.S.), cantaloupe, watermelon, tangerines, oranges, red or pink grapefruit, or watermelon.

Green beans  — Substitute with green peas, broccoli, cauliflower, Brussels sprouts, potatoes, or asparagus.

Grapes, Chilean (source of vitamin C) — Buy U.S. grapes in season (May December).

Cucumbers  — Substitute with carrots, romaine lettuce, broccoli, radishes, or virtually any vegetable not on the list of the most contaminated foods.

Edited by Aliess Margaret Brady
Sources: Environmental Working Group, compiled from FDA and EPA data; Center for Science in the Public Interest. Nutrition Action Health Letter, January-February 1995, October 1994, May 1992, December 1991. From information on the web site of The Environmental Working Group.