Using The Dirty Dozen and Clean 15 to Make Informed Choices

Eat Your Vegetables

No one disputes the health benefits of eating fruits and vegetables. Research shows that consuming produce offers many health benefits, including a reduced risk of some cancers and heart disease.

The American Heart Association guidelines recommend 4 servings of fruit and 5 servings of vegetables each day. While this sounds like a lot, a serving generally is about a half a cup (for leafy greens, it’s one cup). However, many people don’t get enough produce in their diets. According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eats the recommended daily servings of fruits and vegetables.

What are the Dirty Dozen and Clean 15?

Every spring, the Environmental Working Group (EWG) publishes a list of fruits and vegetables that contain the most and the least pesticides.

The Dirty Dozen list contains the twelve fruits and vegetables found to have the highest levels of pesticide residues when grown conventionally. While the list indicates which crops tend to be treated with the highest volume and variety of pesticides, unfortunately it doesn't indicate which of those fruits and vegetables contain pesticides that pose the greatest health risks.

Conversely, the Clean 15 is a list of the fifteen fruits and vegetables that contain the lowest levels of pesticide residues when grown conventionally. According to the EWG, these produce items are less likely to harbor pesticide residues.

The EWG used US Department of Agriculture (USDA) data on 47,510 samples of 46 of the most popular fruits and veggies. The USDA washed and peeled them before testing them for pesticides. The report found that 75% of non-organic fresh produce sold in the U.S. contained pesticide residues.

Think of these lists as resources to help guide your produce purchasing habits. Particularly if you’re on a limited budget, the Dirty Dozen and Clean 15 can steer you toward the produce you should prioritize buying organic.

The Dirty Dozen List

1. Strawberries

2. Spinach

3. Kale, collard, and mustard greens

4. Nectarines

5. Apples

6. Grapes

7. Peaches

8. Cherries

9. Pears

10. Bell and hot peppers

11. Blueberries

12. Green Beans

Here are some highlights from the EWG report:

• A total of 209 pesticides were found on Dirty Dozen items.

• Across all 12 items, 95 percent of samples had pesticides.

• Over 90 percent of samples of strawberries, apples, cherries, spinach, nectarines and grapes tested positive for residues of two or more pesticides. 

• The most pesticides were found on kale, collard and mustard greens, with 103 individual chemicals found across the items in the category.

• Hot peppers and bell peppers were next, with 101.

• All of the produce on the Dirty Dozen list had at least one sample with 13 pesticides or more — and some had as many as 23.

Eat Produce Even if You Can’t Buy Organic

If you can't get organic versions of fruits and vegetables from the Dirty Dozen list, don’t ditch them entirely. The benefits of eating a variety of fruits and vegetables outweigh the potential risks associated with pesticide residues—particularly if you wash them carefully and limit the quantity you eat.

Whether they are grown conventionally or organically, all fruits and vegetables have nutritional value and benefits, such as increased immunity, fiber, reduced inflammation, and added taste and texture.

I make the effort to buy mostly organic and locally grown produce, but sometimes it's not practical or possible to do so. When buying organic isn’t an option—for whatever reason—I opt for conventionally grown produce rather than skipping fruits and veggies. My philosophy, which finds support in research studies, is that eating conventionally grown fruit and vegetables—even those on the Dirty Dozen List—is better than not eating fruits and vegetables at all.

The Clean 15 List

1. Avocados

2. Sweet Corn

3. Pineapple

4. Onions

5. Papayas

6. Sweet Peas (Frozen)

7. Asparagus

8. Honeydew Melon

9. Kiwi

10. Mushrooms

11. Cabbage

12. Watermelon

13. Mangos

14. Sweet Potatoes

15. Carrots

Almost 65% of Clean 15 fruit and vegetable samples had no detectable pesticide residues.

How to Reduce Pesticide Exposure

There are steps you can take to minimize your exposure to pesticides when buying conventionally grown produce.

1. Wash produce thoroughly: Rinse fruits and vegetables under running water for 15 to 20 seconds and scrub them with a soft brush when appropriate. This can help remove some pesticide residues from the surface.

2. Peel when possible: Consider peeling fruits and vegetables with thicker skins, as this can help reduce pesticide exposure. Keep in mind that you may also be removing some of the nutrients and fiber found in the skin.

3. Choose local or farmer's market options: While not certified organic, locally grown produce may have lower pesticide levels compared to conventionally grown produce that has traveled long distances. Farmer's markets are also a great place to find fresh, seasonal produce that may be grown using fewer pesticides.

4. Rotate your produce: Try to vary your fruit and vegetable intake to reduce repeated exposure to specific pesticides. Eating a diverse range of produce can also provide a wider array of nutrients and health benefits.

5. Consider frozen or canned options: Frozen and canned fruits and vegetables can be good alternatives when fresh organic produce is not available. Look for options without added sugars or preservatives, and rinse canned vegetables to reduce sodium content.

Make Informed Choices for Your Health

Eating vegetables and fruits, even if they aren't organic, remains crucial for maintaining a balanced and healthy diet. These foods are rich in essential vitamins, minerals, antioxidants, and dietary fiber, all of which play pivotal roles in supporting overall health and well-being. Consuming a diverse range of fruits and vegetables provides our bodies with a spectrum of nutrients necessary for optimal functioning.

Many experts argue that the nutritional benefits of eating conventionally grown fruits and vegetables outweigh the potential risks associated with pesticide exposure. Numerous studies have demonstrated the health benefits of a diet abundant in fruits and vegetables, including reduced risk of chronic diseases such as heart disease, certain cancers, and type 2 diabetes.

Moreover, for many individuals, organic options may not be readily available or financially viable. In such cases, opting for conventionally grown produce ensures continued access to affordable and nutritious foods. By familiarizing yourself with the Dirty Dozen and Clean 15 lists, you can make more informed choices about which fruits and vegetables to prioritize buying organic.

Smoothie Recipe

This smoothie is a real treat! It tastes like a milkshake. You also get 3 of your 4 daily servings of fruit in one glass.