Almost all conventionally grown vegetables have been sprayed with pesticides, fungicides, preservatives or wax coatings, but some are more contaminated than others. These vegetables may be plagued with pests or diseases in agricultural fields or they may require a long growing season, increasing their need for pesticides. Fortunately, you can usually grow them at home, with little or no pesticide use.
Most Contaminated Vegetables
The Environmental Working Group (EWG) publishes an annual list of the top 15 most pesticide-contaminated fruits and vegetables. The nonprofit organization bases its list on data from the U.S. Department of Agriculture Testing Program and the Food and Drug Administration. As of 2013, the vegetables most sprayed with pesticides included celery (Apium graveolens), cherry tomatoes (Lycopersicon esculentum), cucumbers (Cucumis sativus), hot peppers (Capsicum annuum), potatoes (Solanum tuberosum), spinach (Spinacia oleracea), sweet bell peppers (Capsicum annuum), kale (Brassica oleracea) and summer squash (Cucurbita pepo).
A Second Look
The EWG's annual list offers information that can guide your food purchases. This list doesn't tell the whole story because it doesn't include data on genetically modified crops. Almost all the conventionally grown corn in the United States is genetically modified -- up to 86 percent. Genetically modified corn has been altered to include the pesticide Bacillius thuringiensis in its genes, so it doesn't need high levels of pesticide spraying. Thus, it is listed as one of the top 15 "clean" foods by the Environmental Working Group, though you won't want to eat it if you're trying to avoid genetically modified organisms (GMOs).
If all this talk of pesticides has you avoiding the produce aisle, think again, suggests the EWG. Fresh fruits and vegetables are still among the healthiest foods you can eat. Their benefits, including fiber and antioxidants, outweigh potential risks from pesticide residues. Buy organic when you can. By shopping the sales and frequenting farmers' markets and warehouse stores, you can often find reasonably priced organic produce. Whether you buy conventionally grown or organic produce, wash all vegetables carefully and peel them, when appropriate.
Home Gardening Solutions
One of the best ways to sidestep the issue of contaminated produce is to grow your own. With the exception of celery, all of the produce listed on the EWG's list is fairly simple to grow at home without pesticides or herbicides. Celery takes up to six months to grow and doesn't respond well to hot weather. To ensure a truly organic garden, start with organic seeds, which cannot contain GMOs.
Organic Vegetable Gardening
If you're committed to an organic vegetable garden, a few extra steps upfront can ensure success. First, start with disease-resistant seeds and plants adapted to your area. Amend the soil with compost and peat moss so it drains well and has the nutrients plants need. Floating row covers and hoop tunnels are simple to install and a boon for the organic vegetable gardener. They keep the soil warm and moist so plants grow more quickly. They also keep out both insect and animal pests. A 4-inch layer of certified weed-free straw prevents most weeds from emerging, eliminating the need for herbicides. Immediately remove any diseased plants to keep problems from spreading and handpick insect pests, such as hornworms. Finally, rotate crops so the same plants don't grow in the same garden spot year after year. The extra work you put into the garden initially pays off in less work later for healthy, pesticide-free vegetables.
- Environmental Working Group: Executive Summary
- Environmental Working Group: Frequently Asked Questions About Produce and Pesticides
- Mother Earth News: The Threats from Genetically Modified Foods
- University of Missouri Extension: Organic Vegetable Gardening Techniques
- The Garden Primer; Barbara Damrosch; 2008
- Post Harvest: Horticultural Crop Names and Alternate Names
- Martin Poole/Digital Vision/Getty Images