Pesticides in the produce aisles
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To Peel or Not to Peel?

Peeling fresh produce will remove all of the surface pesticides that might otherwise be left behind even after washing. But removing the peel often means eliminating valuable fiber and nutrients.

If your diet is already rich in fiber, you should probably consider peeling your produce if it isn’t organically grown. At the very least, always wash produce. Ideally, use a vegetable brush and a few drops of dish soap, then rinse thoroughly.

Here are a few tips on handling conventionally grown fruits and vegetables:

• Apples, peaches, and pears: Peel them if you get plenty of fiber from other sources. If not, wash well.
• Broccoli, cauliflower, and spinach: Chop before washing since pesticides may be hard to wash off otherwise.
• Cabbage and lettuce: Discard the outer leaves and wash the inner ones.
• Carrots: Peel them. You won’t lose fiber because it’s found throughout.
• Celery: Trim off the leaves and tops, then wash.
• Citrus: Buy organic if you intend to use the peel.
• Cucumbers: Peel them if they are waxed.
• Eggplant, peppers, tomatoes, potatoes, green beans, cherries, grapes, strawberries and all other produce: Wash well or buy organic.