The Dirty Dozen and Clean Fifteen

The Dirty Dozen and Clean Fifteen
The Dirty Dozen and Clean Fifteen
You have probably heard that when possible, you should try eating organic produce. However, eating a diet full of organic produce can be quite expensive and not feasible for us all. Luckily, the Environmental Working Group issued a shopper’s guide to help with this concern. The Dirty Dozen and Clean Fifteen outlines which fruits and vegetables are the most and least likely to be contaminated with pesticides.

You have probably heard that when possible, you should try eating organic produce. Not only do they taste better, but they are typically more nutrient dense and free of nasty pesticides that not only harm our bodies, but the earth environment as well.

However, eating a diet full of organic produce can be quite expensive and not feasible for us all. Luckily, the Environmental Working Group (a non-profit organization dedicated to protecting public health and the environment) issued a shopper’s guide to help with this concern.

The Dirty Dozen and Clean Fifteen outlines which fruits and vegetables are the most and least likely to be contaminated with pesticides.

Since the Dirty Dozen are the most likely to be contaminated with pesticides and could thereby affect your mental state, it is recommended that whenever possible these are best purchased from organic farmers. The dirty dozen includes:

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Grapes
  6. Peaches
  7. Cherries
  8. Pears
  9. Tomatoes
  10. Celery
  11. Potatoes
  12. Sweet Bell Peppers

Since the Clean Fifteen are the lowest in pesticides, they do not necessarily have to be organic. These include:

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Cabbage
  5. Onions
  6. Sweet Peas
  7. Papayas
  8. Asparagus
  9. Mangoes
  10. Eggplants
  11. Honeydews
  12. Kiwis
  13. Cantaloupes
  14. Cauliflower
  15. Broccoli

Remember, fruits and vegetables are an important part of a whole foods diet. They are rich in nutrients and minerals, containing many important vitamins and antioxidants which help support our mood and overall emotional well-being.  When possible, it’s best not to boil the vegetables as this will extract many of these nutrients.


Want to learn more? Check out:

the anti-anxiety food solution. How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood & End Cravings. By Trudy Scott, CN. Foreword by James Lake, MD. New Harbinger Publications, Inc. 2011

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