And go conventional with those that are on the low-residue list Here are both lists — the "Dirty Dozen" and the "Clean Fifteen" — with links to loads of top-rated recipes.
The U. Department of Agriculture found that even after washing and sometimes even after peeling , these fruits and veggies consistently carried higher levels of pesticide residue than others. Consider buying organic versions of these fruits and vegetables:.
Sweet bell peppers. Cherry Tomatoes. Babies suffering from methemoglobinemia may also be more tired than usual or have trouble breathing. In extreme cases, methemoglobinemia can cause loss of consciousness or even death. Even though the American Academy of Pediatrics only advises you to avoid giving your baby home-made vegetable-based infant food during the first three months, it is understandable that you might still want to keep the nitrate levels in baby food as low as possible, even when your baby is older.
Luckily, there are a couple of tricks you can use to minimize those nitrate levels. If you're planning to make baby food using carrots, you can for example:. In the late s, a team of French researchers carried out a number of studies on the effects of organic fertilizers versus mineral fertilizers on the nutrient content of vegetables. They found that organically-grown carrots had significantly higher levels of beta-carotene and vitamin B1 than non-organic carrots. Also other researchers have found organic carrots to contain more vitamins and minerals than their conventionally-grown cousins.
Worthington is a well-known American nutritionist and a long-time advocate for organic foods. The findings of her review were published in the Journal of Alternative and Complementary Medicine in Economics plays a role: While GMO giants like Monsanto have a huge share of the seed market, there are smaller distributors that sell conventional non-GMO seeds, such as corn.
For small-scale farmers, this is often more affordable than the GMO variety. Economics also plays a role on the consumer end: In many parts of the country, such as the so-called "food deserts" in New York City and other urban centers, organic produce is simply not available. In many of these cases, the consumers are from low-income neighborhoods who cannot afford organic produce, even if it were available. Understanding which conventional produce has little to no pesticide residue is important for consumers who want to reduce or eliminate their intake of pesticides and also save money — or who have no access to organic options.
In many places, eating organically remains a financial or practical impossibility. But eating less pesticide residue still remains an option. If you are looking specifically to avoid pesticide residue, there are several conventionally-grown fruits and vegetables that have little to none.
In general, you are going to be safe from pesticide residue by purchasing non-organic versions of the following 18 fruits and vegetables:. According to EWG analyses, asparagus is one of the vegetables that is least likely to contain pesticide residue. This spring vegetable — a cousin of onion and garlic — is a great source of fiber and packed with nutrients like vitamins A, C, E and K, and essential minerals like calcium, magnesium and zinc.
It is also a good source of folate, which the body needs to repair DNA and produce healthy blood cells, and chromium, a trace mineral that helps insulin transport glucose from the bloodstream into cells. Avocados are one of the safest fruits to buy non-organic because their thick outer skin prevents pesticides from touching the edible fruit.
Also known as alligator pears, they are packed with essential nutrients such as folate, potassium and vitamins K, B-6, E and C. Along with olive oil and canola oil, avocados are also an excellent source of monounsaturated fatty acids MUFAs , a healthy type of fat that may help lower the risk of heart disease and improve the function of blood vessels.
Some research shows that MUFAs help with insulin levels and blood sugar control, which is particularly important if you have type 2 diabetes. The Academy of Nutrition and Dietetics recommends having a slice of avocado on your sandwich instead of mayonnaise or butter. Non-organic cabbage is usually a safe bet because it contains little pesticide residue. Cabbage is cruciferous vegetable, which a Netherlands study found may protect against colon cancer in women.
Purple cabbage contains anthocyanins, which researchers are investigating for potential anti-carcinogenic properties.
Just one serving of cabbage contains more than 20 percent of the recommended daily value of vitamins C and K. A member of the squash family, cantaloupe is a great source of of fiber, folate, B vitamins, vitamin C and K, and betacarotene, an antioxidant that helps keep eyes, skin and hair healthy.
Pictured Recipe: Strawberry Tart. Strawberries remain atop the list as the most pesticide-contaminated food. According to the Environmental Working Group, more than 90 percent of the strawberries sampled tested positive for two or more pesticides.
If you're concerned about pesticides, this is one time the extra cost may be warranted for peace of mind. Spinach has more pesticide residue by weight remember spinach leaves weigh very little compared to any other produce tested. Relatively high concentrations of permethrin, a known neurotoxin, were found on many samples. Spinach is an easy food to buy organic—many grocery stores carry organic spinach and baby spinach in the fresh produce section, as well as frozen organic spinach.
Spinach is great in salad, and when it's not as crisp it's wonderful in smoothies and cooked down in pasta dishes and soups. Pictured recipe : Citrus Kale Salad. Over 92 percent of conventional kale samples tested positive for two or more pesticide residues. Collards and mustard greens are new to the list in Almost all of the conventional nectarine samples, 94 percent, contained two or more pesticides.
One sample even included residue from 15 different pesticides. Related: Healthy Nectarine Recipes. Pictured Recipe: Melting Apples. Detectable pesticide residues were found on 90 percent of conventionally grown apples. A large majority of the samples, 80 percent, contained diphenylamine, a pesticide that's banned in Europe.
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