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The Dirty Dozen and Clean Fifteen – Organic Eating

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Smarter Organic Produce Purchasing

Fruits and vegetables are a vital part of any healthy diet!  As consumers are becoming savvier about the benefits of a healthy diet, they are also becoming more aware that certain foods could contain pesticides, and so they hesitate.  People want to make smart and healthy eating choices, but with so much conflicting information out there, it can be challenging, but read on…

I hope to clear up any confusion that you might have about making smart choices when it comes to your produce.  When you’re shopping for produce, stores often will have two produce sections: one section is labeled as organic and the other is not. The difference between a fruit or vegetable that’s labeled as organic and one that isn’t is that the organic produce is grown without the use of chemical pesticides or fertilizers.

Chemical pesticides and fertilizers are full of toxic chemicals and even though you wash your produce before eating it, you cannot wash away all of the residue, meaning that when you eat produce, you end up eating pesticide residue.  You don’t need us to tell you that pesticides, even in trace amounts, are not good for the human body.

Produce to Buy Organic

The question is what produce has the least amount of pesticides present and when, due to high pesticide content, should only be purchased when labeled as organic?

Due to high pesticide content and residue always buy these fruits and vegetables organic:

  • Apples
  • Blueberries
  • Celery
  • Cucumbers
  • Grapes
  • Green Beans
  • Kale and other Greens
  • Lettuce
  • Nectarines
  • Peaches
  • Potatoes
  • Spinach
  • Strawberries
  • Sweet Bell Peppers

There are also a few new additions to the list here.

Now, these fruits and vegetables are generally okay to purchase and eat if not labeled as organic, because they have the lowest pesticide amounts either in or on them:

  •  Asparagus
  • Avocado
  • Cabbage
  • Cantaloupe
  • Eggplant
  • Grapefruit
  • Kiwi
  • Mangoes
  • Mushrooms
  • Onions
  • Pineapple
  • Sweet Peas
  • Sweet Corn
  • Sweet Potatoes
  • Watermelon

For those who are concerned about eating genetically modified (GMO) foods, GMO sweet corn is not required to be labeled as GMO in the United States. If you want to avoid the possibility of eating GMO corn, you should probably buy your sweet corn organic.

Whether you are raw, vegan, neither, or anything else, you can certainly benefit from including more fresh and raw vegetables into your diet.

3 thoughts on “The Dirty Dozen and Clean Fifteen – Organic Eating

  1. Wow, this is actually great information. I didn’t even consider to look at how much pesticides vegatables have, but i will definitely try to avoid vegatables with harmful chemicals in future. I just started to eat more cleaner a month ago and loss some fat. Overall, it feels great. I mostly make sure i eat lots of raw food and protein. Vegetables play a significant role in my daily meal plan, so your informations are gold! Thanks for sharing.

  2. These list have given me ideas now on what to purchase in my food list. This is like a guide for me on what to consider next time, since we are not sure whether the produce are free from insecticides or not. Nice site!

  3. According to the Environmental Working Group, the fruits and veggies on the “dirty dozen” can contain 47-67 pesticides …. PER SERVING!! ICK! By buying just these as organics you can significantly decrease the amount of harmful chemicals you ingest.

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