The Dirty Dozen and Clean 15 for Healthy Eating
Navigating the Dirty Dozen and Clean 15 for Healthy Eating
When it comes to fruits and vegetables, we all know that eating more of them is good for our health. However, not all produce is created equal when you consider exposure to pesticides. The Environmental Working Group (EWG), a non-profit organization focused on human health and the environment, compiles a yearly report highlighting produce with the most and least pesticides. Understanding this "Dirty Dozen" and "Clean 15" list can help guide smarter produce-buying decisions.
The Dirty Dozen - Most Pesticide Residue
Each year, the EWG analyzes data from the Department of Agriculture to rank popular fruits and veggies based on pesticide loads. The top 12 most contaminated make up the Dirty Dozen list for that year. Since pesticide residue can linger and accumulate in the body over time, it’s ideal to buy these organic whenever possible:
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
What makes these crops prone to heavy spraying? Most have edible skins, hold lots of nooks and crannies for pests to hide, or grow low to the ground where chemicals persist. Going organic avoids nearly all synthetic pesticides linked to hormone disruption, neurological damage, cancer and other issues in humans.
The Clean 15 - Lowest in Pesticides
Luckily, not every fruit and veggie requires buying organic to minimize exposure. The EWG Clean 15 list highlights conventionally grown produce lowest in pesticide load. The skins and rinds of these foods protect the edible portions inside. Residue gets removed by thorough washing or peeling. Save money by buying these non-organic:
Avocados
Sweet Corn
Pineapples
Onions
Papayas
Frozen Sweet Peas
Asparagus
Mangos
Eggplant
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Cantaloupe
Cauliflower
Tips for Reducing Pesticide Exposure
Beyond choosing organic Dirty Dozen options, other tactics can further cut down on pesticides in produce:
Wash all fruits and vegetables thoroughly before eating, even organic ones. Use cool water and gently rub the skin by hand or with a vegetable brush.
Peel non-organic produce when possible, like bananas, oranges, melons, etc. Peeling removes the outer layer where pesticides accumulate.
Opt for frozen fruits and vegetables from the Clean 15 list since freezing halts the ripening process and any additional pesticide uptake.
Grow your own produce at home in outdoor gardens, indoor containers or hydroponic systems. Then you control what gets sprayed.
Buy from local farmers markets and stores where you can ask about their growing practices.
Consider planting native edible landscapes that require fewer interventions against pests. Fruit trees, berries, perennial herbs and vegetables tend to be naturally resilient.
Varying your diet with organic and pesticide-conscious choices ensures a good mix of nutrients from quality produce. Let the Dirty Dozen and Clean 15 guide your shopping to minimize unwanted chemical exposures while still enjoying plentiful fruits and vegetables.
Want more info?
Check out my free webinar on Clean Eating Wednesday October 2nd and 12pm CST. After you register the replay will be available. Click below.
