The 'dirty dozen' supermarket fruit and vegetables that were found to have the most 'forever chemicals': A-list nutritionist Gabriela Peacock reveals how you can reduce the risks
Eating a bowl of fresh strawberries is such a simple, healthy pleasure. Or rather, it was until a recent alarming report revealed them to be top of the 'dirty dozen' fruit and vegetables on sale in our supermarkets.
Analysing the latest government data, the Pesticide Action Network UK found that 95% of strawberries, organic or not, contain PFAS pesticides – also known, appetite-crushingly, as 'forever chemicals' because once consumed, there's no getting rid of them.
There were found to be PFAS pesticides in 95 per cent of strawberries
PFASs, or Per- and polyfluoroalkyl substances, have been linked to health issues including cancer, high cholesterol, reduced kidney function, thyroid disease, low fertility, repressed immune system and low birth weight in babies. It's disturbing news – especially as the other 'dirty' 11 include favourites like grapes (61% of samples contained PFASs), cherries (56%) spinach (42%), tomatoes (38%), peaches and nectarines (38%), cucumber (22%), apricots (20%), beans (15%), spices (8%), cabbage (7%), and lettuce (7%).
Only apples and potatoes were relatively free of PFASs – just 2% contained them. The PFASs in the 'dirty dozen' are a mix of insecticides and fungicides, and include Lambda-cyhalothrin (an insecticide highly toxic to humans and bees), found in apricots, beans, cabbage, cherries, grapes, lettuce, peaches/nectarines, spinach, strawberries, and tomatoes.
Part of a group of nearly 15,000 synthetic chemicals, PFASs are used in consumer products globally, and many have leaked over time into our soil and drinking water. So even the good practice of washing fruit and vegetables won't rinse them off. And soft, juicy fruit with a high water content is more likely to contain PFAS pesticides.
So what to do with this information? Stick to a diet of bacon and crisps? Clearly not. 'Don't panic,' says Gabriela Peacock, a nutritional therapist who has worked with clients such as Prince Harry, Princess Beatrice and Joan Collins.
If we support both our immune system, and our liver in its detoxification function, by eating a healthy balanced diet – rich in a variety of fruit and vegetables – we optimise our body's 'amazing ability' to deal with a small amount of chemicals from the environment.
Peacock, a nutraceutical expert, notes that while the findings on PFASs are valid – 'it's increasingly apparent that excessive use of pesticides can sometimes have harmful effects on the human body' – excluding these polyphenol and fibre-packed foods wholesale is not advisable. If we're concerned, we can choose vegetables and fruit lower in pesticides 'to ensure we have all the vitamins and minerals we need.'
Below, Peacock recommends how to mitigate the potential risks associated with pesticide residues, and suggests easy swaps to make for produce most likely to contain PFASs. Although she stresses, 'the benefits of these foods outweigh the potential risks, especially if from cleaner and organic sources, so don't feel you must eliminate them from your diet completely.'
GABRIELA'S SEVEN TOP TIPS
FROZEN OVER FRESH
It's unnerving that 95% of strawberries in UK supermarkets contain forever chemicals. Yet strawberries – like other berries not tested in this research – are very high in health and longevity-promoting polyphenols. As I recommend to my clients, buy organic if you can, and purchase frozen berries. Frozen fruit is not only super beneficial – picked straight away, antioxidants intact, it doesn't require preservatives to extend its life – it's also significantly cheaper than fresh.
Frozen fruit doesn't require preservatives to extend its life
TRY TINNED
Thirty eight per cent of tomatoes tested contained PFASs, so what are our alternatives? Try red bell peppers, rich in vitamin C and lycopene, excellent for heart health. But sometimes, only a tomato will do. So if you're making a sauce, use organic tinned tomatoes (higher in lycopene levels than fresh), cheaper, and relatively low in pesticides. Or use double concentrated organic tomato paste, inexpensive, delicious, sweet, and bursting with lycopene. Again, if it's organic it will be lower in PFASs.
Cherry juice can help reduce inflammation and enhance sleep quality
JUICE BOOST
Cherries are good for us, despite the fact that 56% of those sampled in the research contained PFASs. Though you might try drinking tart cherry juice instead, for health perks like reducing inflammation and enhancing sleep quality. If the juice is organic, it will contain minimal amounts of chemicals, as well as a much higher concentration of beneficial flavonoids. But if you'd prefer, swap cherries for cranberries, known for their urinary tract health benefits, and antioxidants. (Reassuringly, a while back, fruit juice company Ocean Spray rejected cranberries grown in a PFAS-contaminated area. Subsequent testing over three years by the US Food & Drug Administration found that among cranberry samples, almost none contained detectable levels of PFASs.)
Try your local farmers' market and be curious about where your produce is from, says Gabriela Peacock
SWERVE THE SUPERMARKET
Cucumbers, apricots, beans, spices, cabbage, lettuce, potatoes, and apples contain a much smaller amount of PFASs, but if you're still concerned, buy organic if possible, as they'll contain fewer chemicals overall. Do consider UK-grown produce, as opposed to imported fruit and vegetables, as some countries may have looser pesticide restrictions than the UK. Plus, imported fruit and vegetables need an additional level of preservation for the journey. As I say to my clients, be curious about where your produce is from. Don't always buy from supermarkets. Try your local farmers' market, for example. Eat local, and feel good!
Pomegranates are rich in anti-oxidants and go well with other fruits at breakfast
INCREASE YOUR VITAMINS WITH VARIATION
If you dislike the idea of 61% of grapes containing PFASs, there are some delicious alternatives. Vary your diet with antioxidant-rich pomegranates, digestion-friendly kiwis, or vitamin C-packed oranges. People love grapes, but they do contain a lot of sugar and are low in nutritional value. Go organic if you can. Including a wide variety of foods in your diet, and buying organic can help to mitigate potential risks associated with pesticide residues. As the Pesticide Action Network UK notes, of the 490 substances approved for use as pesticides in the EU, only 28 are approved for use in organic agriculture. Eating this way can help ensure you receive a wide range of vitamins, minerals, and health-promoting compounds.
Purple kale and swissh chard are packed with vitamins A, C and K
PASS ON PLASTIC-PACKAGED PRODUCTS
Forty two per cent of spinach samples contained PFASs, so swap spinach for a mix of other leafy greens like kale, Swiss chard, and collard greens, packed with vitamins A, C, and K, and minerals like calcium and magnesium (while it's possible they'll contain similar PFAS levels, one eats fewer leaves per serving.) And don't forget cruciferous veggies such as broccoli and Brussels sprouts, antioxidant-rich and anti-inflammatory. Some leafy vegetables may contain higher PFAS levels because - as noted by a study last year in the journal Food Chemistry – plants accumulate PFAS either from the environment, absorbed through their roots or leaves, or through exposure of their edible parts to pesticides during cultivation. Do buy minimally packaged, un-chopped veg if possible – the study also found 'washing, chopping, packaging' could increase contamination, and 'ready-to-eat products contained higher PFAS concentrations' compared to fresh and frozen vegetables.
Dried apricots are rich in vitamins A and C
SUPERFOODS WITH SKIN
Analysis found that 38% of peaches and nectarines contained PFASs. For alternatives, try organic dried apricots, rich in vitamins A and C, or plums, packed with antioxidants. Or opt for mangoes, offering similar health benefits, and a boost for skin health. The obvious benefit is that you don't consume the skin of this fruit, so you won't ingest any topical chemicals. Incidentally, an Australian government test in 2017 – albeit with just two samples – found mangoes to be below the 'trigger point' for PFASs in fruit.
- Gabriela Peacock is the best-selling author of 2 Weeks To A Younger You: Secrets To Living Longer And Feeling Fantastic (gpnutrition.com)
