Pesticides are an unfortunate reality in modern farming practices, but some foods contain high contaminants than others.
This month's recipe includes a colorful breakfast bowl that includes both strawberries and blueberries, making it not only beautiful but also very beneficial.
Berries are high in antioxidants. Antioxidants are compounds that help protect cells from damage caused by harmful molecules called free radicals.
Free radicals are produced as a natural byproduct of processes in the body but can also be generated by exposure to environmental factors like pollution, radiation, and cigarette smoke. When free radicals accumulate, they can cause oxidative stress and contribute to various diseases including heart disease, cancer, and aging-related conditions.
Back to the berries... we want to include those in our diet often. Think breakfast bowls, smoothies, lunch and dinner salads, etc. Currently, it is strawberry season and in most supermarkets, they are in abundance and even on sale!
But, did you know?
Strawberries are at the top of the Dirty Dozen list and have been for the past several years.
What is the "Dirty Dozen"?
It is a list compiled by the Environmental Working Group (check out who they are here: https://www.ewg.org/who-we-are).
The Environmental Working Group (EWG) tests for pesticide residues on various fruits and vegetables to determine the "Dirty Dozen" list. The Dirty Dozen represents the twelve produce items that, according to the EWG, have the highest levels of pesticide residue when conventionally grown. The EWG analyzes data from the United States Department of Agriculture (USDA) and the Food and Drug Administration (FDA) to compile their list.
The specific pesticides tested for can vary from year to year based on available data and changes in pesticide use. The EWG looks for a range of different pesticides and assigns rankings to produce items based on the number and concentration of pesticide residues found. The purpose of the Dirty Dozen list is to raise awareness about the potential pesticide exposure in certain fruits and vegetables and to encourage consumers to consider buying organic or choosing alternatives with lower pesticide levels.
This year's Dirty Dozen, in order from top to bottom, are:
· Strawberries
· Spinach
· Kale, Collard and Mustard Greens
· Peaches
· Pears
· Nectarines
· Apples
· Grapes
· Bell and Hot Peppers
· Cherries
· Blueberries
· Green Beans
What if I wash and peel my fruits and vegetables?
This is a common question, and here is the answer.
The data used to create the EWG's Shopper's Guide to Pesticides in Produce (https://www.ewg.org/foodnews/summary.php) is from tests conducted on produce that is prepared as it would be at home. This means it's washed and when applicable, peeled.
For example, bananas are peeled before testing, and blueberries and peaches are washed. Because all produce has been thoroughly cleaned before analysis, washing a fruit or vegetable would not change its ranking on the EWG's Shopper's Guide.
With that said, we should still wash our produce (think picking, boxing, shipping, grocery handlers, conveyer belts, plastic, etc). I like to use Dr Bronner's Liquid Castile Soap and put a bit (about 1 tablespoon) in a foam soap dispenser. Massage the foam into your produce and rinse. I typically wash right before use.
I also always recommend purchasing non-GMO and organic whenever possible. It is truly an investment in your health that can have big rewards.
So, enjoy those berries, without a side of pesticide!