Get to Know the Dirty Dozen!
Who remembers “The Dirty Dozen” – that blockbuster movie of the late 60s with a long list of Hollywood heavy hitters in the cast? The movie was a huge success and won the Academy Award for Best Sound Editing (I had to look that up!).
Fast forward all these years later, and The Dirty Dozen is still in the news. But, it’s not at the box office that the headlines are being made. It’s in the grocery aisles.
The Dirty Dozen is a list of foods that have been shown to have the highest levels of pesticide residue when grown using conventional methods. It was first created 20 years ago by the Environmental Working Group (EWG), a non-profit organization dedicated to health and environmental advocacy.
Every year, the EWG tests 46 items and rates them based on their pesticide levels. The top 12 make up the Dirty Dozen. Among other things, the list can be a great tool in helping you decide where to put your food dollars. It gives you a quick guide to the cases where it’s most important to buy organic. (One thing to remember is that the list covers produce only, but pesticide residue can also occur in products like wheat, nuts, and more, so do a little reading if you’re interested.)
The Dirty Dozen
Strawberries
Spinach
Kale, collard greens, mustard greens
Grapes
Peaches
Pears
Nectarines
Apples
Bell and hot peppers
Cherries
Blueberries
Green beans
On the bright side is the Clean 15. This list lays out the foods that contain the least amount of pesticide residue and, therefore, aren’t as important to buy in organic varieties.
The Clean 15
Carrots
Sweet potatoes
Mangoes
Mushrooms
Watermelon
Cabbage
Kiwi
Honeydew melon
Asparagus
Sweet peas (frozen)
Papaya*
Onions
Pineapple
Sweet corn*
Avocado
* Some papayas and corn are produced using genetically modified seeds, so if you prefer to avoid that, choose organic.
One question I get asked a lot is whether or not I buy organic for my family. And I always say the same thing: when budget and availability allow, I choose organic every time.
But is it healthier? That answer is a little less definitive.
There’s no strong evidence that organic produce is literally more nutritious than the conventional stuff. The vitamins, minerals, and health benefits associated with them are the same. But, pesticides in foods have health implications, too. Some have been linked to an increased risk of Parkinson’s, Alzheimer’s, and certain cancers. Studies also suggest a possible effect on fertility, as well as a link to ADHD in children. Beyond that, some pesticides contain heavy metals like copper, zinc, and lead which can build up in the body over time.
And, there are other reasons to buy organic produce, too – these farms use less energy, release fewer carbon emissions, and engage in more sustainable practices.
All told, it’s compelling enough to point me toward organic produce when possible. And it’s the “when possible” that I want to stress in that sentence. Because, in NO WAY does this conversation mean that you should stay away from fruits and vegetables if organic options are beyond your budget or geographic area. There is monumental evidence of the significant health benefits gained by eating fruits and veggies.
If organic produce isn’t an option for you, there are ways to reduce pesticide residue in certain (though not all) foods by thoroughly washing and peeling, or cooking. Even better, look for in-season, local produce. Often, small farms use the same practices as big organic growers, but can’t afford to go through the expense and effort to get an official organic certification. The other benefit to locally-grown produce is that it doesn’t have to be trucked in, which means it’s harvested closer to when you’re going to eat it! And don’t forget to forage in the freezer aisle where you can sometimes find great deals on the organic options.
At the end of the day, a diet full of fruits and vegetables – organic or conventional – is your best ally in reaching your health goals. But, if your goal is also to reduce your exposure to synthetic pesticides while using your grocery budget wisely, the Dirty Dozen and Clean 15 can be great tools to help you get there.
