When growing vegetables and fruits in your own garden you'll probably come across the problem of insects threatening your produce. As you can imagine, big farmers can't afford throwing half of their harvest away. So they use pesticide to control pests and ensure food supply.
However, the use of pesticides can lead to residues on fruits and vegetables. This has garnered attention due to their potential impact on human health. Therefore the 'Environment Working Group' (EWG) provides two annual updated shopping guides with the highest and lowest levels of pesticides residues.
By making these lists a part of your grocery shopping routine, you can empower yourself to make healthier choices and reduce your exposure to potentially harmful chemicals.
Dirty Dozens
The 'Dirty Dozens' list includes 12 fruits and vegetables contaminated with the highest levels of pesticides.
Clean Fifteen
'Clean Fifteen' lists the 15 fruits & vegetables with the lowest level of pesticides residues.
Tips for Reducing Pesticide Exposure
1. Washing
Most people wash their produce under cold water as it's convenient and time saving. And it certainly is a good way of removing some of the pesticides. It's recommended to wash the produce for at least 30 seconds under running water combined with rubbing.
2. Soaking
Another effective way of minimising pesticide residues is soaking them in a baking soda solution. Baking soda is a mild alkaline substance, which means it has a higher pH level. By soaking produce in cold water and baking soda, the alkaline nature of baking soda can help break down and neutralise some of the pesticides present on the surface of the produce.
It's important to note that it may not completely eliminate all traces of pesticides. Additionally, some pesticides can penetrate into the skin or flesh which makes them more challenging to remove through surface soaking alone.
How to soak your produce: Fill a large bowl or your sink with cold water and add 1 teaspoon of baking soda. Add your fruits or veggies and let them soak for a couple of minutes (some recommend 12-15 mins). Rinse off under cold water.
3. Buy organic
Consider buying items on the "Dirty Dozen" list organic - if available and within your budget. Organic produce is grown with fewer synthetic pesticides and chemicals which can help reduce your exposure to potential harmful residues.
However, it's essential to note that organic farming doesn't entirely eliminate the use of synthetic pesticides.
While conventional farmers are allowed to use 900 different synthetic pesticides, organic farmers are allowed to use only 25 synthetic pesticides — and then only in carefully regulated ways. - Food Revolution Network
In a nutshell
Avoiding pesticides completely might only be possible when growing your own produce. But buying organic, washing throughly and soaking are effective ways to minimise the residues of pesticides.
We usually soak all fruits & veggies after our weekly grocery shopping tour. This saves us time and we don't have to worry about soaking before eating and cooking during the week.
