Dirty Dozen List: 12 Foods to Consider Buying Organic

When buying vegetables and fruits, the amount of pesticide residue they contain may not be the first thing that comes to mind.

That’s why the Environmental Working Group (EWG) recently published its 2021 Buyer’s Guide, which highlights its Dirty Dozen and Clean Fifteen lists, ranking conventionally grown foods with the highest and lowest levels of pesticide residues, respectively.

To create these reports, the EWG analyzed data from the US Department of Agriculture (USDA), which regularly tests vegetables and fruits for pesticide residues. Of the 46 most popular vegetables and fruits that were included in the EWG analysis, the Dirty Dozen list represents the foods that were contaminated with the most pesticides, while the Clean Fifteen list is the foods with the least amount of pesticide residues. pesticides.

This year’s rankings were based on USDA and Food and Drug Administration (FDA) analysis of more than 46,075 samples.

One of the most notable findings in this year’s report was that kale is still third in the Dirty Dozen, along with collard greens and mustard greens. This is largely because the USDA found traces of DCPA, a herbicide with the brand name Dacthal, in the king of vegetables. The Environmental Protection Agency (EPA) considers DCPA to be a possible human carcinogen.

In addition, the peppers contained the pesticides acefate and chlorpyrifos, which have been banned in some crops but not in hot peppers.

While all of these findings are important to know, you should also take them with a grain of salt.

“The EWG looks at whether a fruit or vegetable has pesticide residues, but does not explain to consumers that the presence of residues does not mean the product is harmful,” Frances Largeman-Roth, RDN, nutrition and wellness expert and author ofEat in colorHe tells LIVESTRONG.com.

The EPA also regulates the level of pesticides in foods that are safe to eat. Considering that 95 percent of Americans don’t get enough fiber in their diet, according to a 2017 study in theAmerican Journal of Lifestyle MedicineIt is more important that you eat more vegetables and fruits, whether they are organic or not.

“I definitely support organic farmers, and if people can afford to buy organic, that’s a great option for the planet,” says Largeman-Roth. “But the risk posed by very low levels of pesticide residues in conventional produce is infinitesimal compared to the risk of not eating fresh fruits and vegetables, which provide so many disease-fighting compounds,” he says.

To be clear, organic products or foods that are grown organically can be produced using pesticides, but unlike conventional products, these pesticides are derived from natural sources, according to the EPA.

The USDA is the only government body that certifies organic foods, and the National Organic Program is a marketing program within the USDA that sets these standards for prohibited substances.

If you’re concerned about high pesticide exposure, buying Dirty Dozen’s organic counterparts could be worth your money if you can afford it.

USDA certified organic foods mean they are free of synthetic pesticides and genetically modified organisms (GMOs). So while you will still be exposed to pesticides in organic produce, they are not harmful to your health.

An April 2019 study inEnvironmental investigationIt suggests that an organic diet can help reduce pesticide exposure in children and adults. The study involved collecting urine samples from 16 participants from four different areas of the US and testing them for insecticides, herbicides and fungicides. The researchers found that an organic diet helped reduce exposure to neonicotinoids and pyrethroids, among other insecticides.

Research has also shown that organic produce can boast more health-enhancing antioxidants than their conventionally grown counterparts. A historical meta-analysis from July 2014 in theBritish Journal of NutritionBased on 343 peer-reviewed publications, it shows that organic products have higher concentrations of antioxidants and beneficial compounds than conventional products.

The same meta-analysis also showed that the amount of pesticide residues in conventional crops is four times higher than in organic products. But again, these findings are small compared to the bigger picture of eating more vegetables and fruits in general.

“Again, if people can find and pay for organic products, that’s amazing, but don’t avoid your favorite fruits because you can’t afford the organic version. We are not eating enough products the way they are. Only nine percent of Americans adults eat enough vegetables and only 12 percent of us eat enough fruit, according to the Centers for Disease Control (CDC), “says Largeman-Roth.

If you’re concerned about high pesticide exposure, buying Dirty Dozen’s organic counterparts could be worth your money if you can afford it. But if you can’t, you’re better off eating the conventionally grown foods on the list rather than avoiding them altogether, and this is why.

This ruby-colored fruit is deliciously sweet and nutrient-dense, making it a great addition to smoothies, yogurt parfaits, and homemade baked goods.

Strawberries are packed with vitamin C and contain 3 grams of fiber per cup, says Largeman-Roth. “They also contain folic acid for a healthy pregnancy, as well as potassium electrolytes for muscle contractions and a healthy heart,” he says.

There’s a reason Popeye ate a lot of spinach, and it’s because the leafy green is rich in iron. Largeman-Roth says that a cup of cooked spinach has 6 grams of iron. Iron helps transport oxygen to muscle tissue, helping to recover and reducing fatigue. It is also essential to support the immune system.

These veggies are packed with beta-carotene, lutein, and zeaxanthin, says Largeman-Roth. “They are also high in vitamin K, which is essential for blood clotting,” says Largeman-Roth.

When the summer stone fruit season rolls around, you’ll definitely want to stock up on nectarines. Largeman-Roth says that the fruit provides lutein and zeaxanthin, which are essential for eye health. Chop up some nectarine chunks and add to a bowl of Greek yogurt and low sugar granola for a satisfying breakfast.

Because apples are high in fiber (about 4 grams per fruit), they make a great snack to control cravings and stabilize blood sugar. “It also contains the flavonoid quercetin, which shows promise for its ability to protect brain neurons from oxidative damage, a known cause of Parkinson’s and Alzheimer’s disease,” says Largeman-Roth.

The bite-sized fruit contains resveratrol, a powerful antioxidant with anti-inflammatory properties, says Largeman-Roth. Resveratrol has also been shown to help protect the heart.

These small but powerful fruits are powerful natural sources of vitamin C and beta-carotene. They also have essential minerals, such as iron, calcium, and magnesium. “One cup of cherries contains 3 grams of fiber and 342 milligrams of potassium. They also contain phytonutrients that provide their deep red color,” says Largeman-Roth.

Like nectarines, these stone fruits are a good source of disease-fighting compounds like quercetin, catechins, anthocyanins and chlorogenic acid, which work to prevent metabolic syndrome, says Largeman-Roth.

Crisp and juicy, pears are packed with a host of nutrients, including vitamins C and K, potassium, copper, and manganese. One medium fruit contains 5.5 grams of fiber, which helps you feel full and supports healthy digestion, says Largeman-Roth.

Bell peppers have more than twice the vitamin C of oranges, according to the USDA. Cut them up and toss them over salads to keep them crisp and healthy.

This crunchy veggie has become more popular recently, thanks to the celery juice craze on social media. While the juice provides some nutrients, eating the whole vegetable also provides fiber. One cup of celery provides 1.6 grams of fiber, plus 40 milligrams of calcium and 263 milligrams of potassium.

If you want to infuse your salads with some vibrancy, fresh tomatoes not only add juicy flavor, but also provide fiber and the antioxidant lycopene. Lycopene has been associated with a lower risk of certain types of cancer, including those of the prostate, lung and stomach, says Largeman-Roth.