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The Dirty Dozen

Posted on: October 23rd, 2012 by Amanda Manwaring No Comments

One of the number one questions I receive in my nutrition practice is, “is organic really that important?” My short answer to that question is yes! However it’s easy to understand that organic options are not in every budget, or not available in every area. The key is to get in a minimum of five servings of fruits and vegetables each day, organically grown or not.

The following is the list of the “dirty dozen”. These are the produce you should opt for organic, these fruits and vegetables have a much higher toxic pesticide exposure. If you can only afford to buy some organic produce, follow these guidelines!

The dirty dozen:
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet bell peppers
9. Potatoes
10. Blueberries
11. Lettuce
12. Kale/collard greens

These 15 produce items have the lowest amount of pesticides so if you are going to be non-organic, choose these!

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

When you consume foods from the clean 15 you will lower your pesticide exposure by over 92% when compared with the dirty dozen! Personally, I am a member of a local farm CSA (community supported agriculture) which makes buying organic very affordable- and not to mention the best local and seasonal produce available!