Eating more fruits and vegetables is one of the best things for improving our health. However, many of the healthiest plant foods are also sprayed with pesticides — chemicals used to prevent pests and improve crop yield. Farmers use pesticides to grow more food, often without realizing how much damage it leaves behind that may affect your health over time.
Pesticide exposure has been linked to hormone disruption, cancer, respiratory problems, neurological conditions, Parkinson’s disease and cognitive decline. The International Agency for Research on Cancer (IARC) has classified several pesticides, including glyphosate, as “probably carcinogenic.” Short-term exposure to high levels of pesticides may also cause nausea, dizziness, breathing issues and skin irritation.
And because many pesticides are persistent, they don’t just go away, they can stick around in your body — residues can build up in fatty tissues, compounding potential risks — and in the environment too. However, you can reduce your exposure with a few simple kitchen strategies.
Pesticides are chemical or biological agents used to kill or deter pests that threaten crops. This includes herbicides (for weeds), insecticides (for insects), fungicides (for fungi), and rodenticides (for rodents). They do help secure global food production, potentially preventing crop losses of 78 percent in fruits, 54 percent in vegetables, and 32 percent in grains. But they may also pose risks to human health, depending on the type, exposure level and individual susceptibility.
Unfortunately, they’re hard to completely avoid. Even if you’re eating organic, pesticide residues can persist in the environment found in soil, water and air. Leafy greens, berries, apples and tomatoes tend to carry the highest residue levels.
Many persistent pesticides also accumulate in fatty tissues of animals and humans over time, and can even show up in animal products if the livestock has consumed contaminated feed. That’s why it’s recommended to choose leaner cuts of meat and avoid fatty fish species that accumulate toxins. Look for organic or grass-fed options when possible.
Washing fruits and vegetables can reduce pesticides but only by a very small amount. Soaking in baking soda, vinegar, rice water, ozonated water or ultrasonic cleaning works well for many types of fruits and vegetables, but is not always practical. If you do soak the produce then don’t forget to rinse with clean running water after soaking.
Peeling is more effective, although it also removes some nutrients. Boiling can reduce residues on hardy vegetables like kale or beans. In addition, if you’re going to be peeling or zesting, then wash well before doing so to avoid transferring residues from the skin to the inside.
Aside from human health, pesticides contribute to environmental degradation, affecting pollinators, soil biodiversity and water systems. Many countries are tightening regulations, but enforcement varies. In the U.S., the Environmental Protection Agency (EPA) sets maximum residue limits (MRLs) but concerns persist about cumulative effects and regulatory loopholes.
Pesticides in food are a complex public health issue, because while they help feed billions, their overuse and poor regulation can have lasting effects. Until policies catch up with science, your best defense is informed action at the grocery store and in the kitchen.
Finally, the Dirty Dozen and Clean Fifteen lists from the Environmental Working Group (EWG), based on their 2024 Shopper’s Guide to Pesticides in Produce, are updated annually based on USDA and FDA testing data.
The Dirty Dozen lists the most contaminated, where you should buy organic when possible — strawberries, spinach, kale, collard and mustard greens, grapes, peaches, pears, nectarines, apples, bell and hot peppers, cherries, blueberries and green beans. These are often eaten raw or have thin skins, making them more susceptible to retaining pesticide residues.
The Clean Fifteen are the least contaminated, so lower priority for organic — avocados, sweet corn, pineapple, onions, papaya, sweet peas, asparagus, honeydew melon, kiwi, cabbage, watermelon, mushrooms, mangoes, sweet potatoes and carrots. Some of the items such as sweet corn and papaya may be genetically modified in the U.S., so choose non-GMO or organic if that is a concern for you.
Reducing pesticides in your diet doesn’t require special tools or extra expense, just paying attention to what you’re eating can protect your health.
References:
• Mostafalou, S., & Abdollahi, M. (2013). Pesticides and human chronic diseases: Evidences, mechanisms, and perspectives. Toxicology and Applied Pharmacology, 268(2), 157-177.
• Mnif, W., et al. (2011). Effect of endocrine disruptor pesticides: A review. International Journal of Environmental Research and Public Health, 8(6), 2265-2303.
• Guyton, K. Z., et al. (2015). Carcinogenicity of tetrachlorvinphos, parathion, malathion, diazinon, and glyphosate. The Lancet Oncology, 16(5), 490-491.
• Hernández, A. F., et al. (2013). Toxic effects of pesticide mixtures at a molecular level: Their relevance to human health. Toxicology, 307, 136-145.
• Environmental Working Group (EWG). Dirty Dozen and Clean Fifteen. https://www.ewg.org/foodnews/
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
