Eliminate Life-Threatening Pesticides From Your Diet
When I worked at the gym, I had a fellow colleague and personal trainer give me wise advice that still sticks with me to this day. He said, whatever you do, never skimp on the food you are putting in your body.
We only get one body.
The struggle is already inherent in the battle to overcome eating unhealthy processed foods and moving to healthier options such as fruits, vegetables, meats and fish. On top of that struggle for many, there is then the complication that many of these “healthy” foods we consume contain pesticides on them that are harmful to your long term health.
Pesticides are used on produce to kill and eliminate pests from eating the crops that are then sourced into our local grocery stores. However, often times these pesticides end up staying on the foods in some degree and can be largely damaging to consume.
As of 2024, pesticide residues were found on a significant percentage of both conventionally and organically grown produce. According to the Environmental Working Group (EWG), around 75% of non-organic produce and 95% of items on the Dirty Dozen list are contaminated with pesticides.
The Dirty Dozen is a list of the fruits and vegetables most often found to be contaminated by large amounts of pesticide residue:
Strawberries
Spinach
Kale, collard & mustard greens
Grapes
Peaches
Pears
Nectarines
Apples
Bell & hot peppers
Cherries
Blueberries
Green beans
The worst is feeling that you are trying to be healthier by eating healthy foods, only to be bamboozled by the fact that these foods often times are covered in poison!
A sliver of good news is that 99% of the samples tested in the USDA's Pesticide Data Program had residues below the benchmark levels established by the EPA, but that by no means indicates that those can’t be harmful when consumed on a daily basis over the course of your lifetime.
Let’s explore the dangers of pesticide consumption to long term health.
Health Risks of Pesticides in Foods
The Environmental Working Group (EWG) and Agricultural Marketing Service U.S. DEPARTMENT OF AGRICULTURE studied and found the following to be the leading adverse results of consuming foods with pesticides.
1. Cancer
Types of Cancer: Exposure to certain pesticides has been linked to an increased risk of various types of cancer, including leukemia, lymphoma, brain cancer, breast cancer, prostate cancer, and lung cancer.
Mechanisms: Pesticides can cause cancer by damaging DNA, disrupting endocrine function, and promoting the growth of tumors. Some pesticides, such as organochlorines, have been classified as probable human carcinogens by the International Agency for Research on Cancer.
2. Neurological Disorders
Cognitive Effects: Long-term exposure to pesticides can impair cognitive function, leading to memory loss, attention deficits, and learning difficulties. Children are particularly vulnerable to these effects.
Neurological Diseases: Pesticide exposure has been linked to an increased risk of neurological diseases such as Parkinson’s disease and Alzheimer’s disease. Pesticides can cause oxidative stress, mitochondrial dysfunction, and inflammation in the brain.
3. Hormone Disruption
Endocrine Disruptors: Many pesticides act as endocrine disruptors, interfering with the body's hormone systems. This can lead to reproductive issues, developmental problems, and an increased risk of hormone-related cancers (e.g., breast and prostate cancer).
Reproductive Health: Pesticides can affect reproductive health by reducing fertility, altering menstrual cycles, and causing birth defects. They can also disrupt the production and regulation of sex hormones like estrogen and testosterone.
4. Developmental Problems in Children
Prenatal Exposure: Exposure to pesticides during pregnancy can lead to adverse outcomes such as low birth weight, preterm birth, and developmental delays. Pesticides can cross the placenta and affect fetal development.
Childhood Health Issues: Children exposed to pesticides may experience developmental disorders, behavioral problems, and learning disabilities. Pesticides can affect the developing nervous system, leading to long-term consequences.
5. Acute Symptoms of Pesticide Exposure
Immediate Effects: Acute exposure to pesticides can cause a range of symptoms, including nausea, dizziness, headaches, respiratory issues, skin irritation, and eye irritation. Severe cases can lead to poisoning, with symptoms such as seizures, unconsciousness, and even death.
Common Pesticides: Organophosphates and carbamates are among the pesticides most commonly associated with acute poisoning. They inhibit acetylcholinesterase, an enzyme essential for nervous system function, leading to the accumulation of acetylcholine and resulting in overstimulation of nerves and muscles.
So What Can You Do About It?
Reducing pesticide exposure from foods can significantly lower your health risks associated with pesticide residues. Here are some of the best methods to reduce pesticide exposure from fruits, vegetables, meats, and fish:
Fruits and Vegetables
Buy Organic:
Organic produce is grown without synthetic pesticides, fertilizers, genetically modified organisms (GMOs), antibiotics, and growth hormones. Although organic foods come at a higher cost, it’s for your health! If you are on a budget, prioritize organic options for items on the Dirty Dozen list, which have the highest pesticide residues.
Wash Thoroughly:
Cold Water: Washing fruits and vegetables under running water for 30 seconds can remove some pesticide residues. Gently rub the produce with your hands or use a brush for firmer items like potatoes and apples.
Baking Soda: Soaking produce in a baking soda solution can be more effective at removing pesticide residues compared to plain water. A study found that mixing 1 teaspoon of baking soda in 2 cups of water was effective in removing pesticides from apples. Soak the produce for 12-15 minutes, then rinse with cold water.
Vinegar: A vinegar solution can help remove pesticide residues and kill bacteria (although not as effective as baking soda). Mix 1 part vinegar to 3 parts water. Soak the produce for 10-15 minutes, then rinse with cold water.
Commercial Produce Wash: These are designed to remove pesticides, waxes, and residues. Follow the instructions on the product label. Typically, you spray the wash onto the produce, let it sit for a few minutes, and then rinse with water.
Recommended Wash Approach
To maximize the removal of pesticide residues, I recommend combining these methods:
Start with Rinsing: Begin by rinsing the produce under cold running water for at least 30 seconds
Soak in Solution: Follow with a soak in a baking soda solution (1 teaspoon of baking soda in 2 cups of water) for 12-15 minutes. Alternatively, use a vinegar solution (1 part vinegar to 3 parts water) if baking soda is not available
Final Rinse: Rinse the produce again under cold running water to remove any remaining residues from the soaking solution.
Peel and Trim:
Peeling fruits and vegetables and trimming outer leaves (such as those on lettuce and cabbage) can reduce pesticide residues. However, keep in mind that peeling can also remove some nutrients.
Use a clean knife or peeler to remove the outer skin. Trim outer leaves of leafy vegetables like lettuce and cabbage.
Blanching and Cooking:
Cooking methods such as blanching, boiling, and steaming can reduce pesticide residues. Heat can degrade some pesticides, but the effectiveness varies depending on the pesticide and the cooking method.
Meats and Fish
Choose Organic and Grass-Fed Meats:
Organic and grass-fed meats are less likely to contain pesticide residues because organic standards prohibit the use of synthetic pesticides on animal feed.
Trim Fat and Skin:
Pesticides can accumulate in the fat of animals. Trimming visible fat from meat and removing the skin from poultry can help reduce pesticide intake.
Select Low-Mercury Fish:
Some fish can contain pesticide residues as well as mercury. Choose fish known to have lower levels of contaminants, such as salmon, sardines, and trout. Wild-caught fish are generally lower in contaminants compared to farm-raised fish.
Proper Cooking:
Cooking meat and fish thoroughly can reduce certain pesticide residues. Discarding the cooking juices can also help remove fat-soluble pesticides that may have leached out during cooking.
General Tips
Grow Your Own:
Growing your own fruits and vegetables can give you control over pesticide use. Use organic gardening practices to minimize pesticide exposure. Grow that Avocado or Orange tree in your backyard and eliminate the worry!
Support Local and Seasonal Produce:
Local and seasonal produce is often fresher and may have lower pesticide residues compared to imported produce that requires longer storage and transportation.
Attend your local farmers market to find some of these options. Local farmers often use fewer pesticides and may take on organic or sustainable farming practices, even if they are not certified organic. This can result in lower pesticide residues on your produce.
Diversify Your Diet:
Eating a variety of foods can help minimize the risk of exposure to any single pesticide. Different crops are treated with different pesticides, so a varied diet reduces the likelihood of consuming high levels of a particular pesticide.
For more information, you can refer to resources below: