Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals.
What are the dirty dozen and the clean fifteen?
The dirty dozen and the clean 15 refer respectively to the fruits and vegetables that are the most and least contaminated by pesticide use, according to the Environmental Working Group.
The Dirty Dozen (in order of contamination)
These are foods that are sprayed heavily with pesticides. So it’s best to buy Organic if at all possible. Or wash and wash well with a food safe soap not just a quick rinse or rub.
Apples
Celery
Sweet bell peppers
Peaches
Strawberries
Nectarines
Grapes
Spinach
Lettuce
Cucumbers
Blueberries
Potatoes
Should you avoid these foods if you can’t find organic? No they still contain some great nutrients just make sure to wash well.
The Clean 15 (in order of least contamination)
These are foods that aren’t as badly contaminated so if you can’t afford the additional cost then buying non-organic should be okay.
Onions
Sweet Corn
Pineapples
Avocado
Cabbage
Sweet peas
Asparagus
Mangoes
Eggplant
Kiwi
Cantaloupe
Sweet potatoes
Grapefruit
Watermelon
Mushrooms
Why do we care?
Pesticides are toxic by design! Different pesticides have been linked to a variety of health problems, including hormone disruption, cancer and brain toxicity. But for most people, switching to organic produce is a gradual process. This is mostly because organic foods tend to be more expensive than their counterparts and in some places it’s still difficult to source them.
Buying Organic is expensive, I know but there are ways to offset this cost:
- Commit to cooking whole foods from scratch
- Plan your meals carefully to avoid wastage
- Try start a home garden
- Preserve foods when they are in season. For example make a simple tomato sauce when you can get lovely local tomatoes and freeze it for those months when tomatoes are pink and tasteless.