the dirty dozen

I wish I could afford to buy everything organic, but I can't. I also wish my thumb was a little greener and we lived out in the country, so I could start a big garden. But for now, I will keep dreaming and never leave the house to go grocery shopping without my 'dirty dozen' list. The Environmental Working Group (EWG) compiled a list of the top 12 fruits and vegetables that have the most pesticide residues. They also added a plus group this year that listed green beans and leafy greens (kale and collard greens). They recommend buying organic of the 'dirty dozen' to reduce pesticide exposure. Check out The Dirty Dozen app on your smart phone, so you never leave home without the 'dirty dozen' list. 

Can't buy organic? Try to buy locally from a farmer's market or a farmer. National surveys show they contain less pesticides and besides we should be supporting our local farmers and local economy. Make sure you wash your produce very well. Some produce absorbs pesticides, so washing doesn't always help, but it is better to try and wash off what you can. Most importantly, the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Eating conventionally grown produce is far better than skipping fruits and vegetables. 

Below you can find the 'Dirty Dozen' and the 'Clean 15.' To see a full list of where each produce ranks, click here. 

Dirty Dozen

1. Apples (most pesticides)
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Nectarines - imported
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Blueberries - domestic
12. Potatoes

+ Green Beans
+ Kale/greens

According to EWG, picking 5 servings of fruits and vegetables from the 12 most contaminated would cause you to consume and average of 14 different pesticides a day.

Clean 15 

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet Peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe - domestic
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms

According to EWG, if you choose 5 servings from the 15 least contaminated fruits and vegetables, you'll consume fewer than 2 pesticides per day.