In a perfect world,
all food would be organic and we would all be able to afford it. Instead we're
faced with awkward produce-aisle decisions every time we step foot into a
grocery store — is this worth paying 50¢, $1, $5 more? What are the health
implications, and is organic equally important across the board?
Let's get real here: most organic food has not been
proven to be "better" for you, meaning it doesn't contain more
nutrients or some magic cancer-fighting voodoo. So far, studies have been
inconclusive about the effects of eating a diet rich in organic foods versus
non-organic. But even skeptics can't argue with the principles of
organic farming and food buying: no harmful
chemicals and sustainable environmental practices.
Not everyone can
afford to go full organic, and that's where the Environmental
Working Group (EWG) comes in. The non-profit
publishes research yearly based on the level of pesticides found in fruits and
veggies, and ranks them from worst to best.
Below is a list of 15
food items using the EWG and other researchers' information that you should
pony up for and go organic. Everything on this list is doubly important for
kids and pregnant women. Finally, whenever possible, buy local.
1. Apples
If you're going to buy
just one thing organic, make it apples. They consistently appear at the top of
the EWG's offenders list, harboring a number of pesticides that traditional
farmers use to keep pests and disease at bay. Most of the harmful stuff is
contained in the skin, but it's also the healthiest part of the apple. Luckily,
organic versus non-organic apples has one of the lowest price
differences, so you won't be paying double for your peace of mind.
2. Baby Food
Many doctors think that
babies are more susceptible to the potential negative health impacts of
pesticides. When your baby begins to transition to solid food, it's a good idea
to feed your child organic whenever possible. This is especially true for the fruits
and vegetables on this list, since they tend to have more pesticide residue in
the first place. To offset the increase in cost, consider buying in bulk.
3. Strawberries and Blueberries
Berries are sensitive
and heavily exposed — they don't have a tough outer shell or skin to protect
them. Because they grow largely unprotected, they are more susceptible to
pests, and pesticides are often the solution. Note that according to the EWG,
domestically-grown blueberries are more contaminated than international
varieties.
4. Peaches and Nectarines
These delicious stone
fruits have thin, edible skins and are naturally delicate, so they are
typically sprayed with various poisons to keep them from molding and to keep
away pests. Even if you peel your peaches or nectarines, traces of chemicals
will remain. Some doctors
suggest buying organic versions of these fruit is especially
important if you are pregnant or have children.
5. Celery
Celery also scored
high on EWG's list, with 13 chemicals detected in total. The crunchy veggie is
porous and grows largely outside of the ground, so it absorbs chemicals easily.
Next time you're at the market, reach for the organic option, along with a jar
of…
6. Peanut Butter
If you have kids or
just love peanut butter as much as a kid, then consider investing in organic peanut butter. It will
be pesticide-free, plus most organic brands utilize a healthier recipe to boost
the good-for-you-ness. It may take a few tries to find a brand you like and get
your family on board, especially if they are used to the sugary, unnaturally
smooth stuff, but it's worth it.
7. Potatoes
Considering the amount
of potatoes an average American consumes, switching to organic spuds is a
no-brainer. Even if you're scrubbing and peeling your potatoes, there's a very
good chance they still contain potentially-harmful chemicals. The EWG found
that the average potato had more pesticides by weight than any other food tested. So before mashing
or frying or baking, shell out a few more cents for organic taters and put your
mind at ease.
8. Milk
Traditional farming
practices now include treating cows with hormones so that they will produce
more milk. Unfortunately, we can't have our milk and drink it too. Some of
these hormones are passed on to the consumer, and although we do not know the full impact, many
people are choosing the precautionary route and switching their families to
organic dairy. Look for rBGH-free on the label.
9. Greens
Delicate greens,
including spinach, lettuce, kale, and collard greens all make it in the top 15
of EWG's list. Many highly toxic chemicals are permitted on leafy greens, and
even chemicals that were banned in recent years can still be absorbed through
the soil and show up in the plants. If you are a frequent salad eater, just go
ahead and buy organic. The EWG recommends that kale and collard green lovers that don't buy
organic should consider cooking before eating.
10. Tomatoes
Tomatoes are one of
the only fruits or vegetables that has been proven to be more nutritious in
organic form. According to a study, organic tomatoes have nearly double the concentration of two flavonoids, which are considered very healthful. Conventional
tomatoes also made the EWG naughty list, so the choice seems clear: organic all
the way.
11. Bell Peppers
Sweet bell peppers
rank high on the list, as these colorful veggies tend to have surprising
amounts of pesticides remaining on them. Go organic when you can, and when
eating conventional bell peppers be sure to give them a nice, cold bath.
Cooking also helps to reduce the amount of chemicals present.
12. Grapes
During the EWG's
testing, they found a single grape with
fifteen different pesticides present. Gross.
Because they ripen quickly and end up attracting insects, grapes often get
sprayed with a multitude of chemicals to keep them untouched and in perfect
eating order. If you can't find organic or can't stomach the price tag, buy seasonally
from a local source and give them a good wash.
13. Meat
The European Union has
already banned the use of hormones in cattle, but the practice is still
permitted in many other countries, including the U.S. These hormones can remain
in the meat, and the potential health effects of ingesting them on a regular
basis is not yet well studied. But buying organic meat is as much about the
potential health risks of the growth hormones and antibiotics as it is about
choosing the more humane option. Organic cattle are typically given more space,
allowed to graze, and fed natural feed so that they can live a happy and
healthy life before making it to the plate.
14. Cucumbers
Conventional varieties
of this refreshing vegetable are typically treated with a petroleum-based wax
to preserve freshness. This wax is also good at holding on to already present
pesticides, and is impossible to completely wash off at home. Organic varieties
omit this wax, making them a superior produce aisle choice. When eating the
conventional version, be sure to wash and peel the cucumber — although this
does not guarantee removal of all chemicals, and it removes some of the
nutrients.
15. Hot Peppers
For those who indulge
in spice on a regular basis, try to buy organic hot peppers whenever possible.
Conventional hot peppers often have high levels of harmful pesticides, partly
because a few especially nasty chemicals are permitted on peppers that aren't
allowed on other common crops.
