When it comes to fruit and vegetables is organic better than non organic? We all know that fruit and vegetables are good for us and contain minerals, vitamins and anti-inflammatory compounds. A high consumption of fruit and vegetables has been linked to healthy ageing and a reduced risk for chronic diseases.
However it is important to understand that some produce will contain more pesticides than others and these can wreak havoc on your health. These pesticides can cause skin, eye and lung irritation, hormone disruption, cancer and brain and nervous system toxicity. Organic produce tends to be more expensive and not all families can afford to over spend. It is therefore important to choose organic where it matters most saving you the pennies. I believe that eating fruit and vegetables is the most important thing and you don’t always have to eat everything organic. The Dirty Dozen list contain more pesticides and these are the ones that I suggest buying organic. Foods on the Clean Fifteen list contain fewer pesticides. Following this rule will make it easier to choose.
Dirty Dozen are the list of 12 crops that are exposed to the highest amounts of pesticides. Grapes alone contain up to 15 different pesticides. The Dirty Dozen are:
Strawberries
Spinach
Nectarines
Apples
Peaches
Peas
Cherries
Grapes
Celery
Tomatoes
Sweet potatoes
Potatoes
Here below is the list of the 15 cleanest conventionally farmed crops that you do not have to buy organic.
Avocados
Sweetcorn
Pineapples
Cabbage
Onions
Sweet peas
Papaya
Asparagus
Mangoes
Aubergines
Honeydew Melon
Kiwis
Cantaloupe
Broccoli
Cauliflower
Washing all produce is important. Washing non organic fruit and vegetables is paramount to limit pesticide exposure. It clears their surface of pesticides. To remove all pesticides fill a large bowl with 4 parts water to 1 part white vinegar and soak fruit and vegetables for 20 minutes. Rinse well in clean water. You can also use bicarbonate of soda instead of vinegar by adding 3 tablespoons to the water.
I hope the above has been helpful. As mentioned above it is important to include plenty of greens in your diet. Don’t become obsessed with organic. All fruit and vegetables are good for you. Just be aware of the Dirty Dozen. If you have any questions feel free to message me.