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Organic vs Conventional Fruits and Vegetables: What Should You Buy?

Kristin Hoppe

Summer is here and produce is abundant! It is especially important at this time of year to monitor where you’re buying your produce as many of the seasonal treats of summer can be laden with pesticides.

By Kristin Hoppe
Certified Nutrition Consultant

Beware of Pesticides in Your Produce!

Synthetic pesticides are toxic and can attack our central nervous system. Studies have shown an even higher risk for pregnant women and children as pesticides can interfere with growth and development. According to the Environmental Protection Agency (EPA), 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides are known to be carcinogenic (capable of causing cancer).

The latest news is The California Department of Pesticide Regulation has proposed registering methyl iodide (a toxic carcinogen) as a pesticide in California to be used on strawberries and other crops. Now more than ever, it is important to know where your food is coming from. Your health depends on it.

Organic versus Conventionally-Grown: What to Buy?

To help you navigate organic versus conventionally-grown produce, The Environmental Working Group publishes a list of the “Dirty Dozen” or worst offenders when it comes to levels of pesticides detected. The list is based on studies conducted by the FDA and USDA from 2000-2008, and they re-publish this list once per year.

Produce with the Highest Level of Contamination:

The Dirty Dozen or Produce with the HIGHEST level of contamination from pesticides include: (i.e.: BUY these Organic!)

1)     Celery
2)     Peaches
3)     Strawberries
4)     Apples
5)     Blueberries
6)     Nectarines
7)     Bell Peppers
8)     Spinach
9)     Kale
10) Cherries
11) Potatoes
12) Grapes (Imported)

Produce with the Lowest Level of Contamination:

Produce with LOWEST level of contamination from pesticides include:

1)     Onions
2)     Avocados
3)     Sweet Corn (frozen)
4)     Pineapples
5)     Mango
6)     Sweet Peas (frozen)
7)     Asparagus
8)     Kiwi Fruit
9)     Cabbage
10) Eggplant
11) Cantaloupe
12) Watermelon
13) Grapefruit
14) Sweet Potato
15) Honeydew Melon

Tips for Buying Produce:

1) Shop Local Farmers Markets: Support your local farmers. Talk with them. Many times the farmer is not able to pay the hefty fee for the “USDA Organic” stamp of approval. Often times the farm follows organic (and sometimes better than organic) standards but is not able to label it as such.

2) Buy in Season: Again, by shopping the farmers market, you will only be able to buy in season. Buying in season ensures you get the maximum nutritional value out of your food, as it has not been sitting around, shipped half way around the world, or preserved. It will taste better too!

3) Join a CSA (Community Supported Agriculture): There are many farms that will provide you fresh, local, seasonal produce delivered to your door or your neighborhood. Some farms even provide eggs from pasture-raised chickens. Not only are you supporting your local farmer, but you are also guaranteed to get great quality, freshly picked, seasonal produce at an inexpensive price.

4) Read Labels: If you shop in a supermarket, read the sticker or produce sign to see where the produce is coming from. Ask the produce manager. Fruits and vegetables lose nutritional value the longer they sit around. Produce sticker labels that start with the number 9 are organic, 4 are conventional, and 8 are GMO (Genetically Modified).

Get to know your food! The health of you and your family depends on it.
Kristin Hoppe, BS, NC, is a Certified Nutrition Consultant, Educator, and Natural Chef. She received her nutrition and culinary training from Bauman College, and holds a Bachelor of Science degree in Chemical Engineering from Lafayette College.

Based in San Francisco, CA, her practice, Food Therapy, is dedicated to improving people’s health through an inspiring and comprehensive nutritional approach that celebrates food. Kristin takes a holistic approach to health, providing clients with coaching and nutrition programs designed to facilitate healing with lasting results. She specializes in weight management, food allergies, digestive disorders, fatigue, depression & anxiety, and detoxification & cleansing. Please visit FoodTherapySF to learn more.

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