8 vegetables you don’t need to buy organic

1. 8 vegetables you don’t need to buy organic

2. Here are some non-organic vegetables you can trust. • If you are looking specifically to avoid pesticide residue, there are several conventionally-grown vegetables that have little to none. In general, you are going to be safe from pesticide residue by purchasing non-organic versions of the following 8 vegetables:

3. 1. Asparagus • According to EWG analyses, asparagus is one of the vegetables that is least likely to contain pesticide residue. This spring vegetable — a cousin of onion and garlic — is a great source of fiber and packed with nutrients like vitamins A, C, E and K, and essential minerals like calcium, magnesium and zinc. It is also a good source of folate, which the body needs to repair DNA and produce healthy blood cells, and chromium, a trace mineral that helps insulin transport glucose from the bloodstream into cells.

4. 2. Avocado • Avocados are one of the safest fruits to buy non-organic because their thick outer skin prevents pesticides from touching the edible fruit. Also known as alligator pears, they are packed with essential nutrients such as folate, potassium and vitamins K, B-6, E and C. Along with olive oil and canola oil, avocados are also an excellent source of monounsaturated fatty acids (MUFAs), a healthy type of fat that may help lower the risk of heart disease and improve the function of blood vessels. Some research shows that MUFAs help with insulin levels and blood sugar control, which is particularly important if you have type 2 diabetes. The Academy of Nutrition and Dietetics recommends having a slice of avocado on your sandwich instead of mayonnaise or butter.

5. 3. Cabbage • Non-organic cabbage is usually a safe bet because it contains little pesticide residue. Cabbage is cruciferous vegetable, which a Netherlands study found may protect against colon cancer in women. Purple cabbage contains anthocyanin, which researchers are investigating for potential anti-carcinogenic properties. Just one serving of cabbage contains more than 20 percent of the recommended daily value of vitamins C and K.

6. 4. Cantaloupe • A member of the squash family, cantaloupe is a great source of of fiber, folate, B vitamins, vitamin C and K, and betacarotene, an antioxidant that helps keep eyes, skin and hair healthy. It is also high in potassium, which can help to decrease blood pressure. Because of its tough skin, pesticide residue cannot touch the edible fruit inside

7. 5. Carrots • Conventionally-grown carrots have pesticide residue on the surface, which is easily removed when you peel them. Just one half-cup of chopped, raw carrots provides 184 percent of adults' recommended daily intake of vitamin A, which is vital for the maintenance of the immune system and healthy vision.

8. 6. Cauliflower • With very low or no discernible pesticide residue, conventionally-grown cauliflower is safe to buy. Low in fat and carbohydrates, cauliflower is high in dietary fiber, folate, potassium and vitamin C. This cousin of broccoli also contains glucosinolates, sulfur-containing compounds that help the body detoxify. To keep the nutrients in cauliflower intact, steam it instead of boiling it.

9. 7. Eggplant • Because many of the pesticides used to grow commercial eggplant do not remain on the skin, it is generally a safe choice. It is a good source of fiber, potassium and magnesium. Eggplant also contains anthocyanin, a plant-based compound that may help reduce the risk of cardiovascular disease, cognitive decline and cancer. It is also one of the most potent vegetables for protecting the body against the destructive effects of free radicals.

10. 8. Grapefruit • Pesticides can't get past the thick peel of grapefruit, which is a great source of fiber, folate, potassium and vitamin C, which supports the immune system. It also contains hesperidin, a flavonoid that may aid blood flow to fingers and toes and suppress carcinoid tumors. Pink and red grapefruit also contain lycopene, which fights free radicals that can damage cells.