More and more evidence shows that pesticides can disrupt our hormonal balance and even suppress our immunity and cause neurological damage. In past articles I have noted that to reduce your body’s toxic burden from pesticides, one of the most important steps you can take is to eat organic foods as often as possible.

But for many people, the higher price tag on many of these foods can be cost prohibitive. If you can’t afford to buy “all organic,” here are some pointers to help you prioritize which foods to spend a little more on and which foods will be the lesser of evils if you can’t buy the organic version.

First and foremost, I believe we should choose only organic red meat and dairy products as often as possible. Cattle take in pesticides by feeding on grains and hay treated with herbicides. Dairy products rank highest among dietary sources of organo-chlorine pesticide residues; these have been linked with causing insulin resistance.¹ And as we have discussed in past articles, cattle are often treated with growth hormones, which may also have negative health consequences. So choosing grass-fed, organic is the best way to go when it comes to meat and milk.

Eggs, also, are highly contaminated with organo-chlorine pesticides and are next in line after dairy products as far as total adult intake of this type of pesticide. Chickens eat pesticide-contaminated feed and in turn this contaminates their eggs. So choosing organic eggs is a must and relatively simple since organic eggs can be found in most grocery stores today.

When it comes to selecting produce, an organization known as the Environmental Working Group (EWG) has provided a handy reference they call the “Dirty Dozen” — a list of the most pesticide-contaminated produce in the US. The EWG has determined that if you choose organic versions of the Dirty Dozen and non-organic versions of the least contaminated produce, you can reduce your exposure to pesticides by 90%.

Currently the foods that are on the most-contaminated list are peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach, and potatoes. If you care to look for more info, the EWG will even provide you the names of the chemicals typically used on the food, and their effects on health.

For example, one pesticide called AZM has been linked to seizures, paralysis, and death in farm workers who are exposed to it. Although the EPA has recognized the problem and has banned AZM from being used in nuts and Brussels sprouts, the ban from its use on apples, blueberries, cherries, pears, and parsley will not be in effect until 2010! You can get the complete guide to pesticides in produce at http://www.foodnews.org/walletguide.php.

Other foods to consider choosing organic include nuts and seeds. Almonds and pecans are two that are sprayed frequently with herbicides and pesticides. Soybeans, too, are sprayed with some of the most toxic pesticides — you should select organic soy products, especially for children. Dried beans, cashews, macadamia nuts, and sesame seeds have lower amounts of pesticide residues either due to less pesticide use during growth or because of processing, which removes most of the residues.

Choosing organic whenever possible certainly reduces the amount of pesticides your body must battle. And if you’re on a budget, avoiding the Dirty Dozen and choosing the least contaminated can have a huge impact on your health.

Reference

1. American Journal of Epidemiology. 2008 167(10):1235-1246; doi:10.1093/aje/kwn028.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click
here.]