The dirty dozen (and clean fifteen) fruits and veggies

There is no denying that organic fruits and vegetables come with a higher price tag in our supermarkets, farmers markets and greengrocers. There is ever-growing evidence that there are long term benefits of eating organic foods. To be honest, its just logical that what we put into our bodies plays a large part in how well our bodies function and how long they keep running for! Anyway, I’m not going to get into the whys and wherefores about organic produce here. Instead I wanted to take the chance to share this useful list of produce that should be at the top (and bottom) of your organic shopping list. These are also useful to think about when planning your vegetable gardens. Focus on the produce that is on the ‘dirty dozen’ list.

Dirty Dozen

This list is for produce that most readily takes up toxins from pesticides and insecticides. These should be included in your vegetable garden and at the top of your organics list. In order of contamination:

  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries
  12. Potatoes

Clean Fifteen

At the other end of the scale are the Clean Fifteen. These are the fruits and vegetables where the non-organic produce are considered to contain the least amount of pesticides. In order of least contamination:

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

These lists will obviously vary depending on where you live, and where your produce is being grown. They also change on an annual basis as climates and demand fluctuates from year to year. However, they are a useful resource to make sure that you are spending your money and time in the most efficient way to limit toxins entering your diet, and those of your family.

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