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This Produce Contains the Least Amount of Pesticides

By Paul Rothbart

Fruits and vegetables are among the most healthy foods you can eat. Vitamins, minerals, antioxidants. A diet heavy in plant foods will help your body and mind function well and lower the risk of many diseases. Many people do worry about the pesticides used to protect produce from insects while growing. This is a legitimate concern. One way to avoid these chemicals is to buy organically grown food. However, it is not the only way. Produce with thicker skin tends to contain lower pesticide levels than the thin-skinned varieties. Here are some fruit and vegetables that research has found to contain the least amount of pesticides.


Avocados have a nice thick skin that resists the penetration of chemicals. They are at the top of the Environmental Working Group's (EWG) list of clean produce. Incredibly nutrition-dense, avocados contain healthy fats that boost heart health. They are good in salads, in guacamole, and avocado toast has become very popular.


Another member of the EWG clean list, pineapples have a tough, bark-like skin that does a great job keeping chemicals out of the tasty flesh. Pineapples are loaded with Vitamin C, an important nutrient and antioxidant and are one of the healthiest fruits you can eat. They can be used in sweet or savory dishes or just eaten as is. 


The fuzzy outside of the kiwi keeps the pesticides out and earns it a place on the EWG list. Sweet, with a pop of tart, kiwis are loaded with nutrition and provide plenty of health benefits. The seeds are edible and kiwi juice is also healthy and tasty. 

Honeydew Melons

Like most melons, honeydews have a thick rind that keeps the inside clean and chemical-free. Great in a fruit salad or on its own, honeydew melons are sweet, juicy, and very nutritious. They too cracked the EWG clean list.

Frozen Sweet Peas

Not all healthy produce is fresh. Peas grow protected in a pod and the frozen variety is clean, tasty, and very healthy. Sweet peas are healthy and versatile. They are great in soups or stews, and paired with carrots form a classic culinary duo. I really like using them in risotto and other rice dishes. 


Cauliflower also made the EWG list of clean foods. It is a delicious vegetable that contains fiber and plenty of nutrition which makes it very healthy. It can be boiled, roasted, or even eaten raw. Ground into small pieces, it makes a healthy rice substitute and can even be used to make a healthy pizza crust. 

The fruit and vegetable food group is one of the most important for good health. Many types of produce are sprayed with pesticides. Naturally, all produce should be washed before using, but by choosing the fruits and veggies that resist pesticides, you can feel even safer while eating well. 

To learn more about your health, wellness and fitness, see your local chiropractor in Winston-Salem, N.C.

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