You have probably heard the quote, “An apple a day keeps the doctor away,” more than once. This common English proverb emphasizes how indispensable fruits are to maintaining good health. Fruits provide a rich source of vitamins, minerals, and antioxidants for proper bodily functions. They aid in maintaining a healthy weight, boosting the immune system, reducing the risk of chronic diseases, and supporting overall well-being.
However, not all fruits are the same, and some are cleaner than others. From planting to harvesting, fruits are exposed to contamination from pesticides, chemicals and synthetic fertilizers. While some end up with very low pesticide residue when they reach the consumer, others have high residue levels.
Thankfully, the Environmental Working Group (EWG) conducts an annual analysis of “clean” and “dirty” fruits, helping consumers identify fruits and veggies with the highest and lowest pesticide loads.
The Environmental Working Group (EWG)
The Environmental Working Group (EWG) is a non-profit organization that empowers individuals to live healthier lives in a healthier environment. Annually, the organization complies with a list of “Dirty Dozen” and “Clean Fifteen” based on extensive research and analysis of pesticide residue data from the United States Department of Agriculture (USDA). The fruits are classified into these two groups based on the level of pesticide residues.
For their 2023 “Dirty Dozen” and “Clean Fifteen” compilations, EWG gathered data from 46,569 samples of 46 most popular vegetables and fruits. And the USDA washed these samples like consumers would do at home before testing them.
Despite washing, the EWG’s 2023 Shopper’s Guide to Pesticides in Produce™ reported that 75% of all the non-organic fruits and vegetables sold in the United States contain residues of pesticides that are potentially harmful. Such chemical contamination in fruits drastically reduces the advantages of their consumption and leads to a range of health-related risks.
The EWG’s “Clean Fifteen”
For this article, we will only examine the EWG’s “Clean Fifteen” fruits according to their 2023 report. As mentioned above, these are the fifteen fruits with the least pesticide residues.
Before we go into the list, below are some of the factors that may contribute to a fruit’s likelihood of being considered “clean” and making it onto the list:
- Thick skin or peel
- Low pesticide use
- Farming practices
- Harvest timing
- Regulation and monitoring
That said, below is EWG’s 2023 “Clean 15”:
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Sweet peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet Potatoes
- Watermelon
- Carrots
Highlights from the Clean Fifteen Testing
Below are some valuable highlights for consumers from EWG about the fruits listed above:
- Approximately 65% of the fruit and veggie samples from the “Clean Fifteen” displayed no detectable pesticide residues.
- Among these, avocados and sweet corn stood out as the cleanest produce, with less than 2% of their samples showing detectable pesticides.
- A little over 10% of the “Clean Fifteen” vegetable and fruit samples did have residues of two or more pesticides, indicating a relatively low occurrence of multiple pesticide contamination.
- None of the samples from the top six items on the “Clean Fifteen” list tested positive for more than three pesticides, reaffirming their status as the cleanest and least contaminated produce options.
According to a study conducted at the Illinois Institute of Technology, Chicago, researchers discovered that exposure to pesticide-related messages decreased the likelihood of low-income shoppers purchasing fruits or vegetables. Therefore, it is essential to point out that this report doesn’t mean that all the fruits of the “Dirty Twelve” are unhealthy or should be avoided altogether.
Instead, you should use both EWG’s lists as a resource to influence your buying habits and set your priorities right when shopping for fruits. Remember that adding a variety of veggies and fruits to your food will always remain a vital key to healthy nutrition.
Benefits of Choosing Clean Fruits
Choosing fruits with lower pesticide residues offers a range of benefits. Let’s explore some of them below.
Reduced Health Risks
While they can enhance crop yields and protect them against specific threats, excessive pesticide exposure has raised concerns about their impact on human health. Certain pesticides have been linked to various health problems, including hormone disruption, neurological issues, and an increased risk of certain cancers.
Individuals can significantly lower their exposure to these potentially harmful chemicals by choosing fruits with lower pesticide residues. This is particularly important for vulnerable groups, such as children, pregnant women, and individuals with compromised immune systems.
Higher Nutrient Content
When plants are exposed to fewer chemicals, they can better develop and maintain their nutritional profiles. Nutrients like vitamins, minerals, antioxidants, and phytochemicals play crucial roles in supporting the immune system, promoting cell repair, and reducing inflammation.
Many clean fruits are also rich in antioxidants, which enhance the body’s defence against oxidative stress and support longevity and vitality. By consuming fruits low in pesticide residue, individuals can ensure they are getting the most health benefits from their food choices, leading to improved energy levels and overall health.
Support for Sustainable Farming
Choosing clean fruits benefits individual health and supports sustainable farming practices. Organic and sustainable farming methods focus on environmentally friendly practices, such as avoiding synthetic pesticides and promoting natural pest control and crop rotation.
By opting for clean fruits and organic produce, consumers indirectly support environmentally conscious farming practices that promote soil health, biodiversity, and the preservation of ecosystems. This, in turn, contributes to a healthier environment for future generations.
Tips for Consuming Clean Fruits
This section will explore some practical tips for consuming fruits safe from chemical contamination, ensuring that you and your family enjoy the healthiest and most nourishing produce possible.
Buy Organic
When available and financially feasible, choosing organic fruits is a fantastic way to ensure you consume cleaner produce. Organic farming practices adhere to strict regulations limiting synthetic pesticides and genetically modified organisms (GMOs).
Instead, organic farmers rely on natural methods like composting, crop rotation, and beneficial insects to protect their crops. Selecting organic fruits significantly reduces exposure to potentially harmful pesticide residues and supports more sustainable agricultural practices.
Wash Thoroughly
Whether you opt for organic or conventionally grown fruits, washing them thoroughly removes surface pesticide residues, dirt, and other contaminants. The Environmental Protection Agency (EPA) recommends washing fruits under running water while gently rubbing or using a soft brush to remove dirt and residues effectively.
This simple process can help eliminate many pesticide residues, making your fruits cleaner and safer. Washing fruits just before consumption also helps maintain their freshness and nutrient content.
Peel When Appropriate
Peeling can effectively reduce pesticide exposure for fruits with inedible and thick skins, like bananas, oranges, and avocados. The outer peel acts as a protective barrier, shielding the inner fruit from pesticide residues.
However, it’s essential to consider that valuable nutrients, fibre, and antioxidants are present in the skin of some fruits, such as apples and pears. In such cases, consider buying organic versions or thoroughly washing the fruit to remove pesticide residues while retaining the beneficial nutrients in the skin.
Grow Your Own
If possible, consider growing your own fruits at home. Cultivating a small fruit garden gives you complete control over the growing process. You can use organic and natural pest control methods, such as companion planting and physical barriers, to protect your crops without relying on chemical pesticides.
Conclusion
Prioritizing clean fruits is a simple yet effective step toward better health. You can influence your purchasing habits by referring to the EWG’s “Clean Fifteen” list and confidently choosing fruits with lower pesticide residues and higher nutrient content.
Also, remember to wash your fruits thoroughly and consider buying organic options when available. By making these conscious choices, you safeguard your health and support sustainable farming practices for a healthier, greener and more sustainable planet.