In any article on healthy eating, you will find a recommendation saying that you should give preference to organic fruits and vegetables as they are free of pesticides.
This is a very valid concern, as several scientific studies have pointed to a direct relationship between the consumption of these substances and the development of very serious diseases, such as cancer.
But organic foods have one major disadvantage: the higher price. Fortunately, there are some fruits and vegetables that can be safely eaten in their common versions, so it is not worth spending more on organic varieties. Know what they are:
1. Onion
According to EWG (Environmental Working Group), a US nonprofit organization dedicated to studying the use of pesticides and other chemical additives, onion is one of the plants with the lowest pesticide contamination. Thus you can consume the non-organic version without problems.
2. Cauliflower
Cauliflower, from the crucifer family, is rich in vitamins C, K and B complex, and contains many important minerals such as manganese. Best of all, you don't have to buy the organic version to enjoy these benefits: just choose a firm cauliflower with no dark or yellow spots and green leaves attached to the stem.
Read also: Healthy Eating: Habits and Recipes for a Better Life
3. Mango
Besides being tasty and full of fiber, mango can be consumed in its traditional version without much trouble. After all, according to Anvisa's latest report on the presence of pesticide residues in food, only 0.5% of samples of this fruit offered any risk.
4. Asparagus
According to EWG, asparagus does not attract many insects, so large amounts of pesticide are not used in its cultivation, which makes the non-organic version safe for our consumption.
5. Green Corn
We can choose non-organic green corn because straw is an excellent barrier against the absorption of pesticides by grains. So when that part is eliminated, the waste goes away too.
It is noteworthy, however, that some varieties of green corn can be produced from genetically modified organisms. When in doubt, it is best to make sure about the origin of the beans before opting for the common version.
6. Eggplant
As with green corn, the secret of eggplant lies in its coating; However, in this case, the bark is very smooth, which makes it difficult to fix the pesticides. As a result, you can save a little when making delicious pate or other dishes that carry this ingredient.
Read also: 10 Most Contaminated Foods Using Pesticides
7. Cabbage
As with asparagus, cabbage does not require the application of large amounts of pesticides, so you do not need to use the organic version? only 0.2% of the samples analyzed by Anvisa were contaminated. That is, excellent news for those who want to enjoy all the benefits of this vegetable!
8. Kiwi
Kiwi is not exactly cheap fruit, and the organic version can be very inaccessible financially speaking. However, you can consume the traditional version without fear as long as you remove the shell.
9. Melon
If some people already suffer to cut the melon rind, imagine the pesticides! Joking aside, it is thanks to this thick outer layer that we can consume several varieties of non-organic melon without ingesting pesticides at the same time.
10. Papaya Papaya
According to Anvisa, only 0.8% of papaya samples analyzed presented some risk related to pesticide residues. Again, the secret lies in the shell of this fruit, which preserves its pulp.
11. Avocado
If you are a fan of guacamole, you can celebrate: you don't have to buy organic avocado to enjoy all the vitamins, minerals, fiber and good fats this fruit offers us. As you can imagine, just remove the shell and you're done!
Read also: 14 tips for changing your cooking habits and preparing healthier meals
12. Banana
Besides being an excellent source of fiber, potassium and vitamins C and B complex, banana can be consumed in its traditional version. According to Anvisa's report, the samples analyzed did not show significant levels of pesticide residues.
Is there any food worth buying in the organic version?
Yes! Also based on the Anvisa report, it is better to give preference to the organic versions of pineapple and orange, as these fruits presented pesticide contamination in 5.0% and 12.1% of the samples, respectively. The explanation for this is that the shell of both is permeable to pesticides.
Now that you know which foods are more and less contaminated with pesticides, you can decide wisely when investing in an organic version or not. In any case, remember to rinse all your fruits and vegetables thoroughly under running water and use a little brush to help remove debris.
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