In our modern world, almost no food is 100% free of pesticides. Surprisingly, even organic produce may contain some pesticide residues.

Washing produce is important to prevent foodborne illness and substantially reduce your exposure to pesticides.

To reduce your pesticide exposure, the conventional advice is to choose organic food when you can, especially for the foods most likely to be contaminated with pesticides. And then, to wash your fruits and veggies before eating or cooking with them.

But, what foods are the most important to buy organic? And what is the best way to wash your produce to remove pesticides?

Science has given us answers. And well share them with you. We want to help you make the best use of your time and money and to ensure the food you eat and serve is as safe as possible.

Why Are Pesticides Used on Produce?
According to the EPA, pesticides are used to control pests and disease-carriers, such as mosquitoes, ticks, rats, and mice. They are also used to control weeds, insect infestations, and diseases.

There are many types of pesticides, including:

Herbicides Glyphosate, which is manufactured by the company Monsanto and used in the production of their weed-killer, Roundup, is one type of herbicide that may be used on conventional (non-organic) crops. This common herbicide has been linked to cancer and endocrine disruption.
Insecticides Organophosphates are one group of insecticides commonly used on produce. Chlorpyrifos is one such organophosphate that has been in the news lately and is associated with damaging the developing brains of children.
A large body of evidence links exposure to pesticides to an elevated rate of chronic diseases including:

Cancer and diabetes
Neurodegenerative diseases such as Parkinsons, Alzheimers, and ALS
Birth defects and reproductive disorders
Asthma, COPD, and more
These are very real risks for those exposed to pesticides. Many of the more severe cases often happen to agricultural workers who are exposed to pesticides on the job. This is one reason the average migrant farm worker in the U.S. is reported to live only to the age of 49.

Why Does Organic Produce Have Pesticides?
Many shoppers choose organic foods because they believe they are grown and produced without the use of pesticides. And because many pesticides are banned from organic agriculture, it is indeed a big step in the right direction.

But nearly all farmers even organic farmers use some pesticides. They just use different ones.

Why would organic farmers use pesticides? Like conventional farmers or anyone who has a backyard garden, organic farmers are faced with weeds, insects, and diseases.

Most of the pesticides on the USDA organic national list of allowed substances are natural in origin. Conventional farmers are allowed to use 900 different synthetic pesticides. But organic farmers are allowed to use only 25 synthetic pesticides and then only in carefully regulated ways.

Why Choosing Organic Produce Is the Best and Safest Choice Especially for Children and Pregnant Women
Eating organically grown foods reduces your exposure to both pesticide residue and antibiotic-resistant bacteria.

This is backed by research from Stanford University, which analyzed 17 different studies comparing the health effects of organic and conventional foods.

While choosing organic is probably the safest option for everyone, its especially important for pregnant women and children to avoid exposure to pesticides.

Children are at higher risk for pesticide toxicity than adults. This is because the developing brain is more susceptible to neurotoxins and the dose of pesticides per body weight is likely to be higher in children.

Children whose mothers were exposed to high levels of pesticides have been found to have lower IQs compared to children with the lowest levels of pesticide exposure.

Also, children exposed to pesticides are at an increased risk for a variety of chronic conditions, including learning and behavioral problems.

According to a study in Pediatrics, higher than median levels of pesticide residue in the urine were associated with double the odds of ADHD compared to those with undetectable levels.

The Most Important Foods to Buy Organically Grown
Maybe you cant always choose organic produce. But you can make informed decisions about what fruits and vegetables are best to buy organic.

Heres a helpful tool: The Environmental Working Group compiles a list every year of the most and least contaminated produce and updates it every year.

Here is their list of the most contaminated produce (most important to buy organic):

Strawberries
Spinach
Nectarines
Apples
Peaches
Pears
Cherries
Grapes
Celery
Tomatoes
Sweet Bell Peppers
Potatoes
And here is their list of the least contaminated produce:

Sweet corn (Note: could be GMO)
Avocados
Pineapples
Cabbage
Onions
Sweet peas, frozen
Papayas
Asparagus
Mangos
Eggplant
Honeydew Melon
Kiwi
Cantaloupe
Cauliflower
Grapefruit
How to Wash Produce
washing beats and scallions

Do you usually wash your produce by rinsing it under cold, running water? Most people do.

This method works well to remove some of the pesticide residues from some forms of produce.

Scientists at the Connecticut Agricultural Experiment Station found that washing produce with running water reduced the amount of pesticide residue for 9 of the 12 tested pesticides.

So, running water can work, but what about using products called produce cleaners? Should you use them? Research has shown that most commercial produce cleaners are no more effective than plain water.

But several liquids have been shown to be more effective than plain water. Those are salt water, vinegar water, or baking soda water.

Washing Produce with Salt Water
Salt water is one of the easiest and most cost-effective ways to remove certain pesticides.

In a study published in Food Control, researchers washed vegetables for 20 minutes in vinegar, a salt water solution, or plain water to eliminate the residue of four common pesticides chlorpyrifos, DDT, cypermethrin, and chlorothalonil.

They discovered that a 10% salt water solution was the most effective, and far more so than washing with plain water.

Full-strength vinegar was found to be equally as effective. But using vinegar would get quite expensive and would leave foods with an unwelcome vinegary flavor, making it less than ideal for a daily vegetable wash.

The Best Way to Wash Fruits and Vegetables
What may be the best way to clean fruits and veggies comes from a new study published in the Journal of Agricultural and Food Chemistry. This study compared the effectiveness of plain water, a Clorox bleach solution, and a baking soda and water solution.

Perhaps surprisingly, the baking soda solution was found to be most effective at removing pesticide residues both on the surface and beneath the skin of apples.

The baking soda solution used in the study was very weak a mix of only one ounce of baking soda mixed with 100 ounces of water. And it took 12 to 15 minutes of soaking to completely remove the pesticides.

What does all this mean for you? How should you use this information to wash your produce?

How to Wash Vegetables
Washing produce – tomatoes – in a colander

In the studies mentioned above, researchers cleaned produce much longer than most of us would on an ordinary day. But this should not prevent us from putting their methods to use.

Most people would never wash vegetables for longer than a couple of minutes, so weve adapted the results of these studies to more practical everyday use.

Admittedly, it wont be quite as effective as study results, but it should be more effective than plain water.

Heres a quick and easy way to wash veggies using baking soda:

For leafy greens

Fill a salad spinner with greens, then fill with water.
Add a teaspoon of baking soda and mix well.
Soak your greens for a minute, swish, dump, then rinse, and spin dry.
If you dont have a salad spinner, you can add the greens, water, and baking soda to a bowl, let them soak, drain in a strainer, rinse, then pat leaves dry with a clean lint-free kitchen towel or paper towels.
For mushrooms

There is some debate in the culinary world about how to clean mushrooms.

Some chefs prefer to gently wipe mushrooms with a damp towel. However, to clean mushrooms thoroughly, you can gently scrub mushrooms using a mushroom brush and then rinse them quickly under running water. After that, blot the mushrooms dry with a clean kitchen towel or paper towel.

For other veggies

Fill a large bowl with water.
Then add a teaspoon of baking soda.
Add the veggies.
Soak for a minute or two.
Scrub with a brush.
And finally, rinse off the veggies.
How to Wash Fruits
Washing fruit – blueberries and strawberries

Smooth skinned fruits, such as apples, nectarines, and cherries, can be washed in a baking soda bath the same way as veggies.

Berries can be rinsed under cold water in a mesh strainer, then gently patted dry with a clean kitchen towel or paper towels just before you intend to eat them.

Although your instinct may be to rinse off berries when you bring them home, doing so actually increases moisture and accelerates spoilage, microflora, and mold. Which is why its best to rinse them soon before you eat them.

Whats the Takeaway?
Try to choose organic produce as much possible, especially if you are a pregnant woman or when shopping for food for children. This is especially important for the dirty dozen listed above.

For practicing good food hygiene, learning how to wash produce is important, whether its organic or conventional. When washing your fruits and vegetables, making your own baking soda or salt solution may be the best option.

But this shouldnt be something that causes you stress. Simply soaking your vegetables for a few minutes or rinsing your produce in running water for at least 30 seconds will help the food you eat and serve be safe.

Eating lots of fresh fruits and vegetables is one of the best things you can do for your health. But take the next step and do the best you can to clean them, knowing youre doing something very good for yourself and your health.

Tell us in the comments: What did you learn? How do you like to clean (and eat!) fresh fruits and vegetables?
Its become downright alarming whats in your body.

Take glyphosate for example, the active ingredient in the worlds most widely used pesticide… Nearly one billion pounds of glyphosate are sprayed on food crops each year in the U.S., five billion total worldwide.

While genetically engineered (GE) crops are far more contaminated with glyphosate than other crops, this pervasive herbicide is currently used on over 120 non-genetically modified crops, such as conventional avocadoes, grapes, wheat, and oats.

And based on a recent analysis of over 1,200 urine samples, 76 percent of people have glyphosate in their system. Most people have no idea they have it in their bodies.

pesticide use glyphosate
Glyphosate is the most widely used pesticide
Add to that the heavy metals that deposit in your bones, gut, brain, kidneys, and tissues.

This includes mercury from dental fillings and fish, aluminum from cookware, cosmetics and antiperspirants, cadmium from cigarette smoke, arsenic from foods and fluoridated water, and lead from paint, toys, fuel, and more.

Once deposited, these toxic metals can block the functions of vital nutrients like zinc, calcium, and magnesium.

Glyphosate and heavy metals dont go away on their own They tend to stay put until you take action to help your body remove them.

Im excited to tell you about a special form of folate a crucial B vitamin thats now being recognized and used to help cleanse away these problematic substances.*

However, many people are getting the wrong form of this misunderstood nutrient thats so essential for helping to remove toxins, healthy cell growth and division. And by consuming this wrong form, you may actually be harming your body.*

Before I get into the details about why the right form of this vitamin matters so much, lets take a closer look at why you may need it in the first place

Your Natural Production of Folate Under Siege Blame It on Glyphosates Stealth Gut-Attacking Action
Heres whats so bad about glyphosate

Glyphosate slips itself into every cell of the plant, not just the surface where its applied. And it remains there. No matter how hard you try, you cant wash it or peel it away!

Grains, beans and legumes tend to have the highest levels of glyphosate contamination. Farmers spray the herbicide on the plants shortly before harvest to improve yield.

gut microbes produce folate
Glyphosate targets your important gut microbes that produce folate
Its also sprayed on fruits to make them last longer. And because its now in the water and the rain, its even being found in some USDA-Certified Organic crops!

The World Health Organization (WHO) declared glyphosate a probable carcinogen in March of 2015, and the state of California finally listed glyphosate as a carcinogen in July of 2017.

Some experts believe the harmful effects of glyphosate may be even worse than the pesticide DDT that was first used during World War II until it was finally banned in 1972.

So how can its manufacturer continue to make the claim that glyphosate isnt harmful?

They claim that the mechanism by which it kills weeds, called the shikimate pathway, doesnt exist in humans and animals.
However, this pathway is present in bacteria. And every cell in your body has its own microbes and all of them have the shikimate pathway and respond to glyphosate!

Glyphosate actually targets the microbes that produce folate lactobacillus and bifidobacteria, crippling your bodys natural folate levels!

And chronic exposure to glyphosate, even in very small amounts, can disrupt the delicate balance of your gut microbes, leading to GI inflammation and an impaired gut barrier.

Normally, your gut microbes supply your body with important amounts of folate. But if you have glyphosate in your system as 3 out of 4 people do your supply of folate may be at risk thanks to chronic exposure to one of the most potent anti-microbial agents in modern history.

Why Folic Acid Supplementation Isnt the Right Strategy
men and women need folate
Women – and men – of all ages need folate, not folic acid
Obviously you need to get enough folate, but Im going to make a very bold request of you

It may take you by surprise, as it is likely to be the opposite of the conventional medical advice.

However, youll soon see I have very good reason and scientific proof for making this request. In fact, its one that could have profound effects on your health.

Starting today I want you to avoid folic acid supplementation.

Now, you may be wondering, Isnt this nutrient essential for health?

Heres the thing your body needs folate, not folic acid. And no matter what anyone says, folic acid and folate are not interchangeable!

Folic acid is not the same thing as the folate you get from food. Whats more, folic acid combined with the glyphosate and heavy metals pervasive in our food supply may actually prevent you from getting the folate you need.

Folate is vital for your health. Your cells need it for healthy growth and division. Your entire body and your brain need it for proper functioning. And if you are a pregnant woman, your developing fetus especially needs folate.

So, please dont get me wrong While I want you to avoid folic acid, you must get enough folate every single day.

Why You May Be Overdosing on Folic Acid but Still Be Deficient in Folate
Today, even though it is still widely recommended by most conventional physicians, some experts believe Americans may be getting too much folic acid. How can that be?

Up to 40 percent of adults take supplements containing folic acid. And if you eat any processed foods that contain enriched flour, youre getting additional folic acid, whether you want it or not.

You may not recall, but a law was passed in the United States in 1998 that required all fortified flour products, including bread, cereal, flour, cornmeal, pasta, rice, and other grain products to contain 0.7 milligrams of folic acid per serving.

folic acid in bread products
Folic acid is one more reason to avoid bread and other grain products
Why was this made a law, you may be wondering? And why hasnt the European Union joined America in embracing this practice?

Back in the 90s, the incidence of spina bifida was increasing. Since this birth defect is related to folate, the U.S. government believed it had a deficiency problem on its hands.

They decided that adding the cheaper synthetic form of folate, folic acid, to foods that many people ate daily seemed like the obvious, cost-effective solution. So manufacturers started adding this synthetic form of folate to enriched flours.

However, remember the effects of glyphosate on your gut microbes that we talked about earlier? Certain genetically engineered foods have a similar effect

Certain genetically engineered foods, like GE corn have a similar detrimental effect on your gut microbes, and can impair the pathway that produces folate.

GE corn and soy had already been on the market for a few years when U.S. lawmakers passed this law!

So, if youre harming your gut microbes that naturally produce folate, how could you not be deficient in folate?

How to Tell If You Might Be Folate Deficient
folate deficiency risks
As you age, your risk of folate deficiency grows
What are some of the signs of a folate deficiency?

Weakness or lack of energy
Frequent illness
Changes in mood or irritability
Poor digestion, bloating
Confusion and forgetfulness
Premature graying of hair
Loss of appetite
Pale skin
Sore, red tongue and mouth
Occasional loose stools or constipation
Those are just the outwards signs of a folate deficiency. Inside, you need to absorb adequate folate to help keep your cells and organs healthy.

Besides the harm glycogen can do to your gut, aging is also associated with changes in your gastrointestinal tract that can affect your absorption of folate. And because of that, deficiencies of folate and vitamin B12 are more commonly seen in older individuals.

Studies show a link between low levels of folate and poor cognitive function and memory concerns. If you consume a lot of folic acid from fortified foods and supplements, you can actually mask the appearance of a vitamin B12 deficiency!

The Price Your Liver Pays When Youre Overloaded With Folic Acid
folic acid and liver
Your liver may need extra help if you consume a lot of folic acid
I think youll agree that its clear we need a good daily source of folate. But is supplementing with folic acid the best way to get it?

Imagine this scenario The average person may be taking a supplement with folic acid and eating folic acid-enriched foods. That can add up to a significant amount of man-made folic acid. What happens to all of it?

Folic acid must be converted to folate for your body to use it. But because folic acid is missing whats known as a methyl group, it must first get one from your liver before it can be converted.

So hows this related to ridding your body of harmful substances?

When you consume large amounts of folic acid from supplements and processed foods your liver can become overwhelmed. Through the process of supplying methyl groups to folic acid, your liver can deplete itself of these critical groups.

Your liver not only can lose its ability to reduce folic acid, this process can also use up its supply of glutathione, the powerhouse molecule thats essential for your bodys ability to clear out unwanted substances. Glutathione is needed to bind to and remove mercury and other heavy metals.

If the folic acid you consume cant get the methyl group from your liver, the folic acid accumulates in your blood.

So if your liver exhausts itself, you can lose on two counts compromise your bodys ability to cleanse itself of heavy metals and harmful substances, and be left with folic acid hanging out in your blood which is also not a good thing

Folic Acids Toxic Effects on Your Brain and Immune Function
Folic acid travels to your brain, and there, can block your brain folate receptors. It must be in the reduced, active 5-MTHF form to cross your blood brain barrier for cognitive benefits.

folic acid block brain from using folate
Folic acid can block your brain from using folate
If and when you finally do get the right form of folate to your brain, its useless because the folic acid is already there blocking it from working properly.

This blockage can lead to issues associated with low levels of folate in your brain and central nervous system.

While folate is vital for proper brain function and mental and emotional health, folic acid doesnt provide the same benefits and may even have toxic effects.*

A recent study of post-menopausal women taking daily folic acid supplements showed that elevated serum folic acid levels, or inactive folic acid in your blood can reduce the critical actions of natural killer cells.

Interestingly, an early study from the 1990s showed folic acid supplementation did provide benefits without any down side. It was believed that your gut microbes took care of reducing the folic acid to its active form folate.

Then came a groundbreaking study in 2014 that proved this belief wrong.

It turns out theres an extra step that must happen before your gut can fully reduce and add methyl groups to folic acid. This puts an even greater burden on your liver that can lead to liver stress, impaired removal of toxins, and reduced antioxidant and methylation capacity.

Understanding Methylation A Crucial Process That Keeps Your Body Functioning Properly
We just talked about how your liver must methylate or add methyl groups to folic acid before your body can use it. What exactly does this mean? And what is methylation?

Methylation is a process where methyl groups (unique structures of one carbon atom and three hydrogen atoms) are added to the DNA molecules in your cells. This process occurs over a billion times a second to keep your body functioning properly!

In fact, this life-supporting process provides these necessary methyl groups to over two hundred functions in your body, including:

folate aids methylation
Folate aids methylation, the essential process for DNA repair and cleansing your body of toxins
Repairing and building DNA and RNA
Protecting your cells telomeres or genetic material that affect aging
Turning genes on and off
Regulating cellular energy
Repairing cell membranes and nerve sheaths
Supporting a healthy normal allergic response
Building immune cells
Producing glutathione to aid in cleansing of tissues
Regulating hormones
Supporting your bodys ability to clear itself of chemicals and heavy metals
Modulating your bodys stress response
Regulating your brains neurotransmitters for mood, brain function, and sleep
Supporting healthy weight management
I think youll agree, methylation is important for your health, and especially your longevity.

However, in many individuals, the methylation cycle cant effectively use the methyl groups it produces

Are Methylation Issues Getting in the Way of Your Health and Happiness? Meet the MTHFR Gene
How can you tell if you may be one of the many whose methylation cycle isnt working optimally?

You might be feeling low in energy. Maybe youre feeling moody or down. You may not be sleeping as well as youd like. Or you may be finding it hard to concentrate or notice it takes you a while to calm down after a frightful experience.

Perhaps youre dealing with metabolic, thyroid or heart issues, or have questions about your hormones.

All these can be signs that you have a mutation in the gene that controls your methylation cycle the MTHFR gene (stands for methylene-tetrahydrofolate reductase).

MTHFR gene mutation
Up to a half of the U.S. population may have a MTHFR gene mutation
A mutation is a change in your DNA sequence. When you have a MTHFR mutation, you have whats considered a down regulation of the enzyme. A mutation can affect a genes shape and function.

So what does all this have to do with folate?

The enzyme MTHFR converts the folate you get in food into its active form, 5-Methyltetrahydrofolate (5-MTHF).

By turning folic acid into methylate folate or 5-MTHF, you kick-start your methylation cycle. And methylation is essential for the proper removal of heavy metals and chemicals like glyphosate from your body.

Generally speaking, many individuals with MTHFR enzyme challenges arent able to purge heavy metals and other toxic substances properly.

Although the incidence of a MTHFR mutation varies widely depending on ethnic group and region, some leading alternative practitioners now believe that as many as 40 to 50 percent (or more) of the U.S. population may have the gene defect!

The best way to know for sure if you are affected is to work with a knowledgeable, preferably holistic practitioner and possibly test for MTHFR.

So You Suspect (or Know) You Have the MTHFR Gene Mutation. Now What?
grounding and movement
Grounding and movement promotes proper methylation
The good news is, even if you have a variance in the gene, you are not doomed to expressing it!

There are many everyday things you can do to help balance methylation and give your body its best chance to overcome the shortfall:

Avoid foods and supplements with folic acid (be sure to read labels!)
Eat lots of organic raw, leafy green vegetables and other high folate foods
Avoid processed foods, refined carbohydrates, and sugar
Minimize stress and practice stress management (I recommend Emotional Freedom Technique (EFT) and meditation)
Avoid dairy, gluten, and soy (especially important if you have methylation issues)
Restrict, or better yet, avoid alcohol (it depletes needed B vitamins)
Avoid smoking and second-hand smoke
Reduce your exposure to plastics, BPA, and manmade materials
Avoid using cleaning products with toxic and harsh chemicals
By following these healthy living guidelines, you can help reduce the stress on your elimination organ your liver and help improve your methylation and your bodys ability to remove harmful substances.

But to truly improve your bodys ability to cleanse itself and methylate properly, you must go beyond the basics I suggest taking additional steps.