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it seems that new research or articles are published every week to promote the benefits of organic food - it's good for our health and environment. But organic food comes at a price that not everyone can afford or get. So where do you compromise? Read on to find out which foods are less likely to contain large amounts of pesticide residues, so you can buy them as safely as traditional (i.e. non organic) foods if you need them.
Credit: kaakamakaka / Twenty20 from the perspective of pesticides, there is no need to cry for commercial onions. Onions are significantly lower in pesticide residues than other commercial products. According to the environmental working group, the leading environmental health research and advocacy organization in the United States, in addition to enhancing the flavor of dishes, onions also provide a wealth of antioxidants. Onions also have a flavonoid called quercetin, which may help inhibit the growth of Helicobacter pylori, the basis of most stomach ulcers. Eat fresh onions on sandwiches, burgers and salads, or as part of the nutritional base of soups, sauces and chips. Now listen to: these two foods you eat every day contain hidden pesticides. Avocado is the cleanest fruit - who knows? The Environmental Working Group has tested more than 3000 agricultural products for pesticide residues. Only 1% of avocado samples show any detectable pesticide. This is good news because they are rich in potassium, folic acid and basic nutrients such as vitamin K, B-6, e and C. Avocados are also popular for their healthy fat. So, you can add them directly to your smoothie for a creamy taste, sandwich instead of cheese, or eat fresh food directly on the salad. credit card: lacaosa / moment / Getty Images the thick peel of pineapple absorbed most of the pesticides used for planting, making it one of the 15 fruits and vegetables with the least pesticide residues in "clean 15" of the environmental working group. In fact, 89% of pineapples don't have a home. This is good news, because they are rich in vitamin C, and also contain an enzyme called bromelain, which can help our body decompose food and reduce inflammation, which is the root of many chronic diseases. Want to save time? Choose frozen pineapple without sugar. It's as nutritious as fresh pineapple. Credit: yellow wire / Twenty20 Credit: Richard coombs58 / Twenty20 another "thick skin" reason is a good thing. Because the peel of grapefruit is very thick, insecticides can't invade the juicy fruit. And they are also very weight friendly, making them win-win. A 2011 study found that when grapefruit or 100% grapefruit juice was consumed 20 minutes before meals, participants reduced their total calorie intake by about 30%. That's too big. Credit: pamalita63 / Twenty20 mango can help you meet your sweets without excessive calories or pesticides. Like their friend grapefruit, their thick peel protects their insides from toxic chemicals used to produce them. A cup of mango contains only 100 calories, rich in vitamin A and fiber. Fresh mango or mango puree with ice and other desired fruits serve as delicious and nutritious smoothies. For a healthy dessert, add a little Greek yogurt to a bowl of fresh mango. Credit: Jupiter images / photos. COM / Getty Images if you can choose non organic nectarines, peaches or kiwifruit, you may choose kiwifruit. Although nectarines and peaches are among the top ten pesticide culprits of the environmental working group, kiwifruit is among the top ten "clean" fruits. Although the skin of kiwifruit is very thin, few pesticides are sprayed. Rich fiber helps exercise and control appetite. Credit: leszekczerwonka / iStock / Getty Images Credit: robynmac / iStock photo papaya - yeah! In the EWG study, about 80% of papayas are pesticide free. The bright orange fruit shows its nutritional value. Half the papayas supply 80% of your food every day. It is recommended to take vitamin C, which is rich in potassium, folic acid, β - carotene and fiber. If you're interested in GM food, you might want to replace it with organic food - a small part of papaya grown in the United States comes from GM seed banks. According to the environmental working group, sweet peas contain very little pesticide residues and can be purchased as traditional (i.e. non organic) food safety. A cup of sweet pea can provide up to 14 grams of fiber, which is one of the vegetables with the highest fiber content. The Institute of Medicine recommends that women consume at least 25 grams of fiber a day and men under 50 consume at least 38 grams of fiber a day, while Americans consume an average of 15 grams of fiber a day. Add fiber, protein and other essential nutrients to your diet. Add frozen peas to peppers, soups and casseroles. > SP>: span> Maximilian Co., Ltd. / CD / gety image H3> 11. Hami melon once again, thick skin pie comes in handy. Pesticide residues can not protect the juicy interior of Hami melon through its hard peel, making it one of the "clean 15" of Environmental Working Group. "To ripen a cantaloupe at home, leave at room temperature," wrote Heather calcott, a registered dietitian in Washington, D.C. Once ripened, CarlKurt suggested adding cut cantaloupe to brown rice. And polenta with added color, flavor and nutrition. Credit: picture source / Getty Images credit card: Audi delacruz / iStock / Getty Images a whole cup of boiled cut eggplant provides only 33 calories, and a large amount of satiated fiber. Many insecticides used in eggplant production do not stay on the eggplant skin, making eggplant a place on the "clean 15" list of Environmental Working Group, making eggplant a safer choice than high pesticide vegetables. A delicious dish is eggplant slices brushed with olive oil, which are golden brown when baked outside. Then add the desired seasoning, such as basil, oregano, garlic or a small amount of sea salt. Credit: Yajule / Twenty20 Credit: Salima senyavskaya / iStock / Getty Images Credit: Advertisements 1. Onions
pineapple
4. According to the analysis of the environmental working group, asparagus is one of the most unlikely vegetables to contain pesticide residues. Asparagus provides rich flavonoid rutin, a powerful antioxidant and anti-inflammatory agent. "Barbecue asparagus is a simple and delicious way to enjoy it," said Dina arenson, registered dietitian and President of Welltech solutions in monteclair, New Jersey. Try using it instead of French fries, dip it in a little garlic sauce, or even some cream hummus. She suggested brushing the cut asparagus with olive oil and baking until tender.
5. Grapefruit
6. Mango
7. Kiwifruit
8. Mushrooms are the vegetables with the least pesticide residues. They are also nutritional drivers, says clinical nutritionist Leslie K. Kay. Kay said that the darker the color of the mushroom, the stronger the taste. He suggested frying or baking the mushroom in high temperature to get the strongest taste. Add mushrooms to soups, salads, curries and casseroles. Large mushrooms, such as portobellos, provide fat free vegetarian alternatives to burger patties.
9. Papaya
12. Another reason for eating sweet potato is that compared with other agricultural products, they are less likely to contain high levels of pesticide residues. Rich in beta carotene, potassium, vitamin C and fiber, it provides a satisfying natural sweetness without extra calories and sugar.
13. Eggplant
14. Cabbage has nutrition without green. Whether it is white, red or purple, cabbage can provide a large number of nutrients, including vitamin C and fiber, and the calories are significantly lower, about 13 calories per cup of cooked cabbage. Like cabbage, cabbage is a cruciferous vegetable that can prevent certain types of cancer, including colorectal cancer, according to a recently published study. Different from kale, kale often contains a small amount of toxic residue in the list of high pesticide projects of environmental resources group.
15. The taste of watermelon is not the only sweetness of watermelon. The thick shell can prevent the pesticide in the soil. Watermelons also help relieve those sore muscles and keep your heart healthy. In order to control your calorie intake and weight, change high calorie, low nutrition sweets into sweets in your diet, such as watermelon. Watermelon is also a delicious supplement to smoothie.
16. Cauliflower, as a low carbohydrate vegetable instead of potatoes and rice, is now becoming a trend. The good news is that broccoli is unlikely to contain pesticides, so if you're on budget, you can use this instead of traditional pesticides. Do you buy these 16 kinds of fruits and vegetables? Do you know that they can buy traditional (i.e. non organic)? If you are surprised by any of them, please let us know and share your favorite preparation method with us. Do you know the 20 kinds of food you should buy often? What do you think of organic food? Please leave a message below and let us know.
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