If you're concerned about dangerous chemicals in your food, you're not alone. Chemicals end up in the food you eat through contamination with environmental pollutants in water, soil and air; through the use of pesticides, animal drugs and food additives; and from toxins that leak in from packaging materials. Although eating a completely chemical-free diet probably isn't possible, you can reduce your exposure.
Fish
Fish is rich in quality protein and heart-protective omega-3 fats, but choose wisely to avoid chemical contaminants like PCBs or polychlorinated biphenyls, mercury and organochlorine pesticides. Avoid large predatory fish at the top of the food chain that accumulate the most chemicals, especially swordfish, shark, king mackerel and tile fish, and limit Albacore tuna, bluefish, halibut, lobster, marlin, pike, orange roughy, sea bass and largemouth bass. Be wary of farmed fish. Although there are ethical fish farms that limit contaminants, some farmed fish contain even more chemicals than wild fish, according to University of Michigan Integrative Medicine.
Fruits and Vegetables
Choose fruits and vegetables wisely to avoid pesticides, chemical fertilizers and herbicides. Washing produce reduces but does not eliminate chemicals, and peeling removes valuable nutrients. Eat organic fruits and vegetables when possible, especially in place of conventionally grown varieties that are known to contain high levels of chemicals, including apples, pears, cherries, grapes, bell peppers, lettuce, celery, carrots, kale, nectarines, peaches and berries. Choose fruits and vegetables that carried the "USDA Organic" seal to get produce certified 95 to 100 percent organic. When shopping at a farmer's market, ask how produce was grown -- the label is voluntary, and not all small farms go through the rigorous certification process.
Water
Water is a source of chemicals in the diet, including lead, mercury, arsenic, cadmium, chloroform, pesticides and nitrates. If you choose bottled water over tap, it might not be any purer. In many cases, bottled water is simply from a municipal water supply, well or aquifer. Know the source before choosing bottled water. Home water treatment methods, such as activated carbon filters, reverse osmosis and distillation, can reduce chemical contaminants, but each type has limitations. Choose a home water treatment system that removes contaminants specific to your water supply.
Meat, Dairy and Eggs
Chemicals such as hormones, antibiotics, pesticides, steroids and medications are often present in conventionally produced meat, eggs and dairy products. Choose organic products instead; ranchers and farmers use organic feed for their animals and don't give them antibiotics and hormones to prevent disease or promote fast growth. Organic farmers prevent disease in livestock by providing clean living quarters, time spent outdoors and a healthy diet. One drawback is the price -- organic farming is labor-intensive, organic feed costs more and most organic farms are too small to receive government subsidies.
Processed Foods
Processed, factory-made foods commonly contain chemical additives, such as artificial colors and preservatives, to improve taste, texture and appearance. The Food and Drug Administration and the United States Department of Agriculture regulate the use of additives and classify these chemicals as "generally recognized as safe." However, some have not been tested and others are known to cause harm, but are allowed in very small amounts. The Center for Science in the Public Interest takes a different stance and advises consumers to use certain additives with caution and completely avoid others, including sodium nitrite, sodium nitrate, partially hydrogenated vegetable oil and butylated hydroxyanisole, or BHA.
References
- HelpGuide.org; Organic Foods; Maya W. Paul, et al.
- Center for Science in the Public Interest: Chemical Cuisine
- University of Wisconsin-Stevens Point: Tap Water, Bottled Water, Filtered Water: Which to Choose?
- Oregon State University: Chemicals in the Diet
- MayoClinic.com; What is BPA, and What are the Concerns About BPA?; Katherine Zeratsky, R.D., L.D.; December 2010
- University of Michigan Health System; Healing Foods Pyramid: Fish and Seafood; Monica Myklebust, M.D. and Jenna Wunder, M.P.H., R.D.; 2010
