Toxins and Children’s Health

What doctors Don’t Tell You e-news has published some research showing how toxins in common foods may be negatively affecting the health of young children.

Toxins and pesticides are at dangerous levels in many of the foods we eat, and could be responsible for cancer and learning problems in the very young, a new study has found.

Many of the food samples tested by researchers had levels of cancer-causing toxins that were way above safe levels.  Although pesticides were one obvious source, carcinogenic toxins were created in some of the foods during the cooking and processing stages.

The toxins are staying in the body, say researchers from the University of California, Los Angeles, after they tested 364 children, 207 of whom were of pre-school age.  All the children had such high levels of arsenic, dieldrin, DDe and dioxins in their bodies that each could cause cancer.  And 95 per cent of the children had high levels of acrylamide, a cooking by-product found in processed foods such as potato and tortilla chips and crisps.
And researchers found that pesticide levels were especially high in foods such as tomatoes, peaches, apples, peppers, grapes, lettuce, broccoli and strawberries.

(Source: Environmental Health, 2012; 11: 83).

 Nutritionhelp recommendations for clients will automatically reduce a number of toxins in the diet, so this is another reason why getting the whole family onto a nutritious eating plan may be helpful. Where possible do swap to organic foods, especially for those listed at the end of the article. I have previously listed broccoli as being in the ‘Clean Fifteen’ , therefore not highly affected by pesticide residue, but the information here may indicate that it is worth using organic broccoli when available.

When organic vegetables are not an option, make sure you thoroughly wash them using a home-made cleaning liquid. Mix 1 part white vinegar to 3 parts water in a spray bottle and squirt onto fruit and vegetables over the kitchen sink. Wash the produce thoroughly in cold water, using a scrubbing brush on tougher fruit and vegetables. Don’t forget to wash your organic produce too, to remove bacteria and dirt.

Acrylamidefacts.org lists some helpful Acrylamide Reduction Advice

As a general rule, acrylamide forms mainly in high starch foods that are heated to produce a fairly dry and brown or yellow surface. Acrylamide can be found in many common foods prepared by frying, baking, grilling, toasting or roasting, including:

The potential for acrylamide formation in food is related to how much amino acid – namely asparagine – and reducing sugars are naturally present in the food. These levels may vary significantly between different plant varieties and their conditions during growth.

Frying: This causes the highest acrylamide formation. In order to reduce acrylamide when frying, fry at lower temperatures and avoid heavy crisping or burning

Grilling: Consumers are advised to frequently turn food during grilling in order to avoid charring.  If charring does occur, remove charred portions before eating.

Boiling/microwaving: Potatoes that have been boiled or microwaved whole potatoes with the skin on (“microwaved baked potatoes”) do not contain high levels of acrylamide.

Generally, more acrylamide accumulates when cooking is done for longer periods or at higher temperatures.

Toasting bread to a light brown colour, rather than a dark brown colour, lowers the amount of acrylamide. Very brown areas should be avoided, since they typically contain the most acrylamide.

Cooking cut potato products, such as frozen french fries or potato slices, to a golden yellow colour rather than a brown colour helps reduce acrylamide formation. Brown areas tend to contain more acrylamide.

How to Clean Vegetables and Fruit

 

Having looked over the past few weeks at which vegetable and fruit are most or least affected by pesticide residue, we come to consider how we should actually clean and wash the fresh produce. It seems that there is an abundance of contradicting information, but perhaps the most important factor is that all vegetables and fruit should be washed. In this pre-packed age, I frequently see people just peeling back the cellophane and serving the vegetables or fruit without any washing at all. Even organic produce should be pre-washed to remove bacteria from the skin.

Research from the Connecticut Agricultural Research Station showed that

…rinsing under tap water significantly reduced residues of nine of the twelve pesticides examined across fourteen commodities. Four fruit and vegetable wash products were found to be no more effective at removing eight of nine pesticide residues from produce than either a 1% solution of dishwashing liquid or rinsing under tap water alone for three commodities studied.

They suggest that:

• At a minimum rinse all fresh produce under tap water for at least thirty seconds.
• The mechanical action of rubbing the produce under tap water is likely responsible for removing pesticide residues. Mild detergents or fruit and vegetable washes do not enhance the removal of pesticide residues from produce above that of rinsing with tap water alone.

 

However, some would argue that using a specific wash – either home-made or commercial – will ensure that the produce is adequately washed. Natural News has a great article on the importance of washing, and includes some recipes for home-made vegetable and fruit cleaners.

Consider these facts:

– Bacteria and fungus occur naturally on most crops. Even if there is no visible soil clinging to your non-organic or organic produce, bacteria can be present.
– Imagine how many hands touch the food before it gets to your mouth, plus bacteria from soil and dirt can accumulate during the shipping process: these can cause a buildup on the surface of any produce.
– Agriculture pesticides are not removable with water alone.

Even if you plan to peel or scrape the produce, it is best – and recommended – to clean it first. Let’s say you have a beautiful ripe melon and you slice through it without washing the outside … the knife can carry potentially harmful pathogens from the rind through the center, and that beautiful melon can turn into a perfect breeding ground for greater bacteria growth.

Some people wash produce with dish detergent. Although this removes much of the pesticide, that which is left – plus any soap residue – could still be detrimental to your system and, in fact, has been known to cause gastrointestinal upset. Be cautious when using anything on any food product that is not meant to be consumed.

Some delicate produce items, such as berries and apricots, should not be soaked in water but can be sprayed with one of the homemade cleansing blends below and then placed in a colander, using a gentle flow of water to rinse the fragile skins. To avoid rapid spoilage of produce, wait to wash and rinse just prior to use.

Convenience has become a way of life at the grocery store. Pre-packaged items that market ready-to-eat produce are a shopper’s dream, yet it’s still a good idea to wash before consuming. This will only take a few minutes, and you’ll be certain your food has been thoroughly cleaned.

Everyone likes to save money, and since there’s no need to buy expensive produce wash when you can just as easily mix your own with common ingredients known to most cupboards, jump on board! This ensures better flavor, reduces risks of consuming contaminants, and saves money in the process – a plus on all counts. The combination of long-term health benefits and putting pennies in pockets will be doubly rewarding.

Produce Wash 1
– 20 drops grapefruit seed extract, available at health food stores
– 1 Tablespoon baking soda
– 1 cup white vinegar
– 1 cup water
– New spray bottle

Produce Wash 2
– 1 Tablespoon lemon juice
– 1 Tablespoon white vinegar
– 1 cup water
– New spray bottle

Spray produce. Let sit 5-10 minutes and rinse thoroughly to wash away residue.

NOTE: The baking soda and vinegar will foam when mixed together. Make sure you use a deep pitcher and pour slowly.

Clients on a Nutritionhelp programme will be avoiding vinegar, so ensure that the wash is thoroughly rinsed off before consuming.

A Bakers Dozen with Collard Greens

 

In recording the dozen produce foods to avoid in order to significantly reduce the level of pesticide residue that we consume, we come to a joint 12th place with Collard Greens. This leafy vegetable has been found to carry more than 45 pesticides. Look out for organic suppliers or swap to the more resistant cabbage, which requires less pesticide protection – more about that as we consider the Clean Fifteen in coming days.

The last of the Dirty Dozen

 

Coming to the end of our list of the top twelve vegetable and fruit most contaminated by pesticide residue, we come to Kale. This dark green leafy vegetable is packed full with nutrients but has been found to carry high levels of pesticide residue. Look out for organic supplies of kale, or try growing your own. Ironically, kale is fairly pest free, and at this time of year it can be sown directly outside, maturing in only 2 months.

Kale boasts some amazing health benefits, and is suitable for anyone following Nutritionhelp recommendations. The Worlds Healthiest Foods website comments that Kale may have cholesterol-lowering ability, it may reduce the risk of cancer, it provides comprehensive support for the body’s detoxification system, and researchers have identified that it contains over 45 different flavonoids

With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

This really is a food worth including in the diet on a regular basis, so finding an organic supplier would be very worth-while.

Blueberries

Bringing us up to the dozen we have blueberries which have been found with residue from more than 50 pesticides. Frozen blueberries carry slightly less residue.

 

Lettuce in the Dirty Dozen

 

A salad favourite, lettuce has been found to carry residues from more than 50 pesticides, so it really is worth looking out for organic varieties. Lettuce is a great vegetable for anyone on a Nutritionhelp programme, so to bulk out expensive organic salad leaves I will toss in some grated carrot to add volume and make it go further. Cabbage has low pesticide residue, so using this as a salad base may make a cheaper alternative.

For those of you with green fingers, or wanting to experiment in the garden, now is the time to plant some lettuce seeds, to grow your very own organic salad leaves.  If you are short on space use a tub or old washing up bowl filled with earth. At this time of year seeds can be sown directly outdoors.  If you choose a variety such as ‘Cut and Come Again’ you can simply pick leaves as you need them.  Make small sowings every three weeks through the summer to provide a continuous supply of lettuce leaves. I have just planted out some organic ‘Cut and Come Again’ seeds by Unwins, which is a mix of loose leaf lettuces including ‘reds’ and ‘oak leaves’.

Eat Organic Potatoes

 

The next food on the ‘Dirty Dozen’ list is potatoes.

In the USA potatoes have been found with residue from more than 35 pesticides, so I would guess that in the UK potatoes also carry a high chemical residue. Buy organic potatoes and enjoy cooking with the flavoursome  skin still on.  Try scrubbing the skin and then cutting potatoes into wedges.  Toss in a little extra virgin olive oil and then bake in a medium oven until just cooked for an alternative to chips. For a variation sprinkle with mixed herbs or add freshly ground black pepper and rosemary before baking.

Any clients who are on a Nutritionhelp programme to address gut ecology need to ensure that potatoes are not over-cooked. Erica White writes in her Beat Candida Cookbook:

The trouble with potato is that, if it is overcooked so that it is soft and fluffy, it very quickly converts to glucose once eaten.  You need to stop it cooking at just the point when it is cooked but still fairly firm, and at this stage you get most of the vitamins and minerals from it.  Because of its readiness to turn to glucose, I am rather wary of recipes which call for mashed potato, but provided it started off as a firm cooked potato, I think it fairly safe to use….

Buy Organic Sweet Bell Peppers

 

Peppers

Sweet bell peppers, of all colours, are frequently found to be high in pesticide residue.  Although delicious both raw and cooked, they may be affected by nearly 50 different pesticides, so it is well worth looking out for organic varieties or trying to grow your own.

As part of the nightshade family,  peppers may occasionally influence health, so clients might find it helpful to talk to one of our associate nutritionists if they have any concerns regarding including peppers in their diet. However, for most clients on a yeast-free, sugar-free programme with Nutritionhelp, peppers are fine to include and can add colour and variety to both hot and cold dishes.

Grapes

 

Grapes regularly test for high pesticide residue, potentially carrying more than 30 different pesticides.  This of course also affects raisins, so look out to find organic varieties of both of these, especially if they are going in the children’s lunch boxes.

Nectarines

 

Nectarines may show some of the highest contamination for pesticides among the tree fruits, with up to 33 pesticides being detected.

Remember, if you are a Nutritionhelp client currently working on gut ecology, fruit should not be included in your diet at this time.

Buy Organic Spinach

 

Spinach

This nutrient-dense food is really worth buying organic as it may carry residue from nearly 50 different pesticides.

The Worlds healthiest Foods website  writes about the benefits of spinach:

Among the World’s Healthiest vegetables, spinach comes out at the top of our ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. Enjoy baby spinach in your favorite salads or make a salad made exclusively of baby spinach. Spinach is one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. We recommend boiling for just 1 minute to minimize loss of nutrients and flavour.

Peaches

 

With Summer approaching we will be seeing more peaches in the shops, but buy organic, since these delicious fruits can have residue from more than 60 pesticides. If buying organic is too expensive, replace with fruits that have a thick skin such as water melon.

Remember, if you are currently working on your gut ecology on a Nutritionhelp programme, you will need to avoid all fruit for the time being.

Buy Organic Celery

 

I continue the list of foods from thedailygreen which are best to buy organic.

2. Celery

Another perennial food on the dirty dozen list is celery. It’s a good one to commit to memory, since it doesn’t fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery.

Can’t find organic celery? Safer alternatives with a similar crunch include broccoli, radishes and onions.

 

3. Strawberries

Strawberries are always on the list of dirty dozen foods, in part because fungus prompts farmers to spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on strawberries, though fewer are found on frozen strawberries.

Can’t find organic strawberries? Safer alternatives include kiwi and pineapples.

Buy Organic Apples

As I start listing the top 12 vegetables and fruit most affected by pesticides remember that not all foods listed will be suitable for some recommended diets.  If you are currently on a Nutritionhelp yeast free and sugar free programme you should continue to avoid fruit for the time being, but hopefully this information will help you make wise choices for your family and friends. The following information was taken from thedailygreen.com

1. Apples

Topping the 2011 dirty dozen list is a tree fruit that always makes the list: Apples. (Apples ranked No. 2 in 2009 and No. 4 in 2010.) more than 40 different pesticides have been detected on apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not surprisingly, pesticide residue is also found in apple juice and apple sauce, making all apple products smart foods to buy organic.

Some recommend peeling apples to reduce exposure to pesticide residue, but be aware that you’re peeling away many of the fruit’s most beneficial nutrients when you do so!

Can’t find organic apples? Safer alternatives include watermelon, bananas and tangerines.

EC