The list of fruits with least pesticides brings to you a list of top 10 fruit that are grown without using any pesticides. Pesticide can be used in the agricultural sector, by public health organizations and in homes. There may be some of these pesticides used to kill harmful insects in fruits such as ananas, apple, apricot and grapes to name a few. This is helpful tip for those who want to reduce their pesticide intake.
The Clean Fifteen: 10 Foods That Are Low in Pesticides
Even after washing and peeling, conventionally farmed fruits and vegetables can still contain pesticide residues.
However, residue levels are almost never above the US Environmental Protection Agency’s guidelines (EPA).
However, persistent exposure to low doses of pesticides may result in health issues, such as an elevated risk of some malignancies and issues with reproduction.
According to the Environmental Working Group’s (EWG) annual Clean FifteenTM list, which is mostly based on USDA testing, fruits and vegetables with the lowest levels of pesticide residues are listed.
The EWG examines 48 popular non-organic fruits and vegetables, both domestically grown and imported, to create the list.
The ranking of each item is based on the average score from six distinct techniques of estimating pesticide contamination.
This wholesome, fatty apple came in first place for the produce item with the lowest pesticide contamination.
Less than 1% of the 360 avocados the USDA tested for pesticide residues, and among those that did, only one type of pesticide was discovered.
Remember that food preparation, such as washing or peeling, occurs before analysis. Since avocados’ thick skin is normally peeled before consumption, the majority of its chemicals are eliminated.
Avocados are a fantastic source of fiber, folate, vitamins C and K, and are high in the healthful monounsaturated fat.
SUMMARYAvocados contain the least pesticides of any common produce item. Due in part to their thick peel, fewer than 1% of avocados tested had any pesticide residue.
2. Sweet Corn
Less than 2% of the sweet corn samples, including frozen kernels and corn on the cob, had pesticide residues that could be detected.
The controversial chemical glyphosate, widely known as Roundup, which some maize has been genetically modified to resist, is not included in this list. Corn is currently being tested by the FDA for glyphosate residues.
The majority of the starchy field corn used in processed goods, as well as at least 8% of the sweet corn, is grown from genetically modified (GM) seeds.
Buy organic maize products instead, which aren’t allowed to be genetically engineered or sprayed with glyphosate, if you’re wanting to avoid GM foods and glyphosate.
SUMMARYSweet corn is generally low in pesticides and easily makes the EWG’s list. However, this analysis didn’t test for the pesticide glyphosate, which is used on genetically modified corn crops.
Because of their thick, inedible peel, which acts as a natural barrier against pesticides during testing on 360 pineapples, 90% of them had no detectable pesticide residues.
Notably, the EWG did not take environmental pesticide contamination from the production of this tropical fruit into account.
For instance, Costa Rican pineapple plantations’ use of pesticides has resulted in the contamination of drinking water, the death of fish, and health problems for farmers.
In order to promote more environmentally friendly farming practices, it may be worthwhile to purchase organic pineapple, whether it is fresh, frozen, or canned.
SUMMARYPineapple’s thick skin helps minimize pesticide contamination of the fruit flesh. Still, the pesticides used to grow pineapple can contaminate water supplies and harm fish, so buying organic encourages eco-friendly farming.
Only 0.3% of the sampled cabbages (around 86% of them) revealed the presence of more than one type of pesticide.
Cabbage, a cruciferous vegetable, requires less spraying because it produces substances called glucosinolates that keep hazardous insects away. The same plant substances may lessen the risk of cancer.
A cup (89 grams) of chopped, raw cabbage leaves contains 54% and 85%, respectively, of the Reference Daily Intake (RDI) for vitamins C and K.
SUMMARYCabbage is a low-pesticide vegetable that contains compounds that naturally protect against insects and may reduce your risk of cancer.
Less than 10% of the onions that were sampled and studied had pesticide residues on them after the skin’s outer layers were peeled off.
But there are still additional factors to take into account when purchasing organic onions. In a six-year research, organic onions have up to 20% more flavonols than conventionally produced onions, which are chemicals that may preserve heart health.
This might be because pesticide-free gardening stimulates plants to produce their own natural pest-defeating substances, including flavonols.
SUMMARYWhile less than 10% of tested onions showed pesticide residues, you may still want to opt for organic. Organic onions tend to be higher in heart-protective flavonols than those grown conventionally.
6. Frozen Sweet Peas
Approximately 80% of the frozen sweet pea samples tested were free of pesticide traces.
However, snap peas didn’t perform as well. While imported snap peas were the 14th most pesticide-contaminated food, those cultivated in the US were listed as the 20th cleanest vegetable.
Because snap peas are frequently consumed with their pod, testing the entire pod resulted in lower ratings for snap peas. On the other hand, sweet peas that had been shelled had been tested. The pod is more likely to be polluted because it can be directly exposed to pesticides.
Sweet peas are a fantastic source of vitamins A, C, and K and a wonderful amount of fiber.
SUMMARYThe majority of frozen sweet peas don’t harbor detectable pesticide residues. However, snap peas — which are typically eaten whole — are higher in pesticide residues.
Based solely on the analysis of the meat and not the peel and seeds, almost 80% of the papayas examined showed no detectable pesticide residues. The skin serves as a protective barrier for the flesh.
Notably, most papayas grown in Hawaii have undergone genetic modification to stave off a virus that can kill the crop. If you want to stay away from GM food, go organic.
One cup (140 grams) of cubed papaya contains 144% of the recommended daily intake (RDI) for vitamin C. Additionally, it has a lot of fiber, vitamin A, and folate.
SUMMARYAbout 80% of papayas are free from pesticide residues. However, most papayas are genetically modified, so if that’s a concern, choose organic.
90% of the asparagus samples inspected were free of pesticide traces.
Asparagus was tested after the woody, bottom 2 inches (5 cm) of the spear were removed and the edible part was rinsed under tap water for 15-20 seconds before being drained (6, 8, 28).
An enzyme found in asparagus may aid in the breakdown of malathion, a pesticide frequently used to combat beetles that prey on the produce. Asparagus may have less pesticide residue thanks to its quality.
Additionally an excellent source of fiber, folate, and vitamins A, C, and K is this well-liked green vegetable.
SUMMARYThe vast majority of asparagus samples had no measurable pesticide residues. Asparagus contains an enzyme that may help break down certain pesticides.
78% of the 372 mango samples tested were free of detectable pesticide residues. After draining and rinsing this tropical, sweet fruit under running water, we tested it with the skin on.
The pesticide most frequently found in tainted mangoes was thiabendazole. The amount of residue observed on the fruit was extremely low and well below the EPA’s limit, despite the fact that this agricultural pesticide is regarded slightly harmful at high levels.
One mango cup (165 grams) contains 76% of the recommended daily intake (RDI) of vitamin C and 25% of the RDI of vitamin A (beta-carotene), which is responsible for the flesh’s vibrant orange color.
SUMMARYNearly 80% of mangoes were free from detectable pesticide residues, and the most common pesticide was well below the EPA’s limit.
Only three pesticides could be found on eggplants containing residues, which made up around 75% of the sampled eggplants. The eggplants were drained after being cleaned in water for 15 to 20 seconds.
Being members of the same nightshade family as tomatoes, eggplants are prone to many of the same pests. Tomatoes, however, are ranked number 10 on the EWG’s Dirty DozenTM list of vegetables with the highest pesticide contamination, which may be partially attributable to their thinner skin.
Because of its meaty texture, eggplant makes a tasty main meal for vegans. To prepare meatless burgers, try slicing a medium-sized eggplant into thick slices, brushing them lightly with olive oil, seasoning them, and grilling them.
SUMMARYClose to 75% of eggplants analyzed were free of pesticide residues, despite the fact that these samples were tested with the peel.
Top 10 Least Contaminated Fruits, Vegetables
By developing a list of the Top 12 most polluted fruits and vegetables, known as the “Dirty Dozen,” and the Top 15 least contaminated fruits and vegetables, known as the “Clean 15,” the Environmental Working Group has done the legwork for you.
EWG estimates that consumers who consume five of the Dirty Dozen’s recommended fruits and vegetables each day take in 10 pesticides on average each day.
Based on information from approximately 89,000 tests for pesticide residues in produce conducted between 2000 and 2008 and gathered by the U.S. Department of Agriculture and the U.S. Food and Drug Administration, EWG analysts created this “Guide to Pesticides.”
7. Bell peppers
10. Kale/Collard greens
3. Sweet corn
6. Sweet peas
10 Foods You Don’t Need to Buy Organic
If you’re on a tight budget, you can feel good about purchasing conventional fruits and veggies because they’re less likely to be tainted with pesticide residue.
More fruits and vegetables, whether organic or not, are preferable to none at all. And even though many of us would want to always be able to purchase organic food, it can be pricey. Is buying organic products worth the price for your health?
Fruits and vegetables can absorb pesticides, leaving traces of residue behind. A 2017 assessment published in Science of the Total Environment found that longer-term exposure to pesticides can cause asthma, certain types of malignancies, and problems with cognition and reproduction in addition to immediate effects including throat irritation, nausea, and dizziness.
Making an organic food choice is one approach to reduce your exposure to pesticides. If, however, that is not an option for your family’s budget, you can still shop wisely by choosing conventional produce that is less likely to have pesticide residues and saving your organic money for produce that has the tendency to have the highest levels of pesticide residue (also known as the Dirty Dozen).
Pictured recipe: Avocado Toast with Burrata
A Shopper’s Guide to Pesticides is published annually by the Environmental Working Group (EWG), a nonprofit, nonpartisan organization, and lists the fruits and vegetables with the highest and lowest pesticide concentrations. The Clean Fifteen is a list of the 15 fruits and vegetables that are least likely to have pesticide residues, so if cost is an issue, you may feel comfortable about purchasing these 15 conventionally grown produce.
According to EWG:
- Out of the Clean Fifteen fruit and vegetable samples, almost 70% of them had no detectable pesticide residue.
- Less than 2% of the avocado and sweet corn samples had any detectable pesticide residue.
- Less than 5% of the Clean Fifteen samples had residues from two or more pesticides (compare that to the Dirty Dozen, where more than 90% of the samples of strawberries, apples, cherries, spinach, nectarines and grapes tested positive for two or more pesticide residues).
- The first six on the Clean Fifteen list showed residue from three or fewer pesticides.
Notable: Some products, including papayas and corn, may be grown from seeds that have undergone genetic engineering. You should choose organic maize and papaya if you want to avoid eating genetically modified food, or look for items that have the Non-GMO Project Verified certification. Checking the little PLU label on the food is another way to determine whether it is organic, conventional, or genetically modified.
Starting with the least contaminated foods, here is EWG’s list of the Clean Fifteen for 2022, along with some delectable ways to eat them.
Pictured Recipe: Avocado Goddess Sauce
Related: Healthy Avocado Recipes
2. Sweet Corn
Pictured Recipe: Skillet Corn
Related: Is Corn Healthy or Not?
Pictured Recipe: Pineapple & Cucumber Salad
Pictured Recipe: Melting Onions
Pictured Recipe: Dulce de Papaya con Jengibre y Cúrcuma (Candied Green Papaya with Ginger & Turmeric)
6. Frozen Sweet Peas
Pictured Recipe: Lemony Linguine with Peas
Pictured Recipe: Grilled Asparagus
8. Honeydew Melon
Pictured Recipe: Honeydew Melon Agua Fresca
Pictured Recipe: Chocolate-Pistachio Kiwi
Pictured Recipe: Melting Cabbage
These fruits and vegetables contain the most pesticide residue, ‘Dirty Dozen’ report finds
The annual Shopper’s Guide to Pesticides in Produce, which ranks the pesticide contamination of 46 well-known fruits and vegetables, was just published by the EWG.
Although most customers are aware that eating a variety of fruits and vegetables is a good idea, the growing popularity of organic foods has made many consumers leery of conventionally farmed produce that has been treated with pesticides.
Although they are typically viewed as harmless when taken in regulated doses, public officials at the World Health Organization have stated that, at certain levels, pesticides can be hazardous. Farmers use them to protect crops from insects, weeds, and illnesses.
So what can a grocery store customer do? There are a few things you can do to lessen the quantity of pesticides in your kitchen—not it’s as if you can just stop eating produce—and you shouldn’t.
The Environmental Working Group (EWG), a nonprofit environmental organization, recently released its annual Shopper’s Guide to Pesticides in Produce, which ranks pesticide contamination of 46 common fruits and vegetables. The EWG receives funding from organic food suppliers like Stonyfield and Applegate.
The 2021 guide includes the “Dirty Dozen” (produce with the highest levels of pesticide residues) and the “Clean Fifteen” (produce that is least likely to contain pesticide residues), providing consumers with a cheat sheet on which fruits and vegetables are best to spend extra money on for organic production and which ones you can buy conventionally.
Top of the Dirty Dozen list for this year? spinach with strawberries.
Kale, collard and mustard greens, nectarines, apples, grapes, cherries, peaches, pears, bell and spicy peppers, celery, and tomatoes are all mentioned on the list.
According to the research, kale is joined by mustard and collard greens in the third slot on this year’s list of “food items with the highest pesticide load.”
Fruits and vegetables, whether they are cultivated organically or conventionally, are essential parts of a healthy diet, according to toxicologist Thomas Galligan of the EWG. We admonish customers who are worried about their pesticide intake to think about buying organic versions of the goods on the EWG’s Dirty Dozen, or conventional produce from our Clean Fifteen, wherever possible.
But the most recent Pesticide Data Program Report from the USDA revealed that “Pesticide residual levels in roughly 10,000 samples of fresh, frozen, and processed foods were below the US Environmental Protection Agency’s standards in virtually all cases (EPA). Fruits and vegetables made up the majority of these samples.”
According to the EWG report, pesticides that might be dangerous to humans are still being used. Chlorpyrifos is one such chemical. It is a commonly used insecticide, and exposure to it has been linked to developmental problems in young infants. Contrary to earlier scientific assessments performed by the agency itself, the EPA rejected a ban on chlorpyrifos in 2017 when the Trump administration was in office. President Biden signed an executive order in January ordering a reevaluation of the contentious chemical.
Frequently, chlorpyrifos is applied to plants like peppers. This year, bell and green peppers are ranked number 10 on the Dirty Dozen list.
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The dose and frequency of exposure are the most crucial factors to think about when exposed to pesticides, or anything else that is deemed harmful at specific levels, according to Joshua Lambert, associate professor of food science at Penn State. He gave the illustration of a person spraying insecticide on the field. “They have a significantly higher risk than someone who has very mild dietary exposure to it.”
According to him, the amount of pesticide residue on foods like strawberries is often low because most people don’t consume them every day. Despite the fact that many Americans currently don’t consume enough fruits and vegetables, he said, “It’s a great idea to not be exposed at all. But it’s not realistic.”