The New Dirty Dozen: 12 Foods to Eat Organic
Newly updated for 2010, this list includes fruits, vegetables and other foods with the highest pesticide residue. Buy organic when shopping for these foods to avoid contamination.
How to Avoid Pesticide Residue
Not all of us can afford to go 100% organic every time we shop. The solution? Focus on those foods that come with the heaviest burden of pesticides, additives and hormones. According to the Environmental Working Group, consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the cleanest. If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily. EWG has been publishing guides to the "dirty dozen" of most pesticide contaminated foods since 1995, based on statistical analysis of testing conducted by the USDA and the FDA. The latest guide is now available. The dirty dozen list only reflects measurable pesticide residues on the parts of the foods normally consumed (i.e. after being washed and peeled). We have listed these 12 foods in the following pages, along with recommendations for foods other than fruits and vegetables that are best bought organic. Can't find organic versions of these foods? We list safer alternatives that contain similar valuable vitamins and minerals. It's also important to remember that this dirty dozen list provides no information about antibiotics or hormones, or about the impact of producing food on the surrounding environment. It is for this reason that we point out some of the most important foods to buy organic, when taking a more holistic approach.
1. Celery
Celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops.
Can't find organic? Safer alternatives include broccoli, radishes and onions.
A perennial entrant on the Dirty Dozen list, 64 pesticides detected in residue on this veggie make celery rank No. 1 in the 2010 analysis, up from No. 4 in 2009.
2. Peaches
Multiple pesticides are regularly applied to these delicately skinned fruits in conventional orchards.
Can't find organic? Safer alternatives include watermelon, tangerines, oranges and grapefruit.
Peaches, No. 1 on the Dirty Dozen list in 2009, rank No. 2 in 2010; 62 pesticides have been detected in residue on peaches.
3. Strawberries
If you buy strawberries out of season, they're most likely imported from countries that use less-stringent regulations for pesticide use.
Can't find organic? Safer alternatives include kiwi and pineapples.
Up from No. 6 in 2009, strawberries rank No. 3 on the 2010 Dirty Dozen list. Why? 59 pesticides have been detected in residue on strawberries.
4. Apples
Like peaches, apples are typically grown with the use of poisons to kill a variety of pests, from fungi to insects. Scrubbing and peeling doesn't eliminate chemical residue completely, so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients.
Can't find organic? Safer alternatives include watermelon, bananas and tangerines.
Down from No. 2 in 2009, apples still rank among the dirtiest fruits and vegetables, with 42 different pesticides having been detected as residue.
5. Blueberries
New on the Dirty Dozen list in 2010, blueberries are treated with as many as 52 pesticides, making them one of the dirtiest berries on the market.
6. Nectarines
Can't find organic? Safer alternatives include, watermelon, papaya and mango.
7. Bell Peppers
Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed with insecticides.
Can't find organic? Safer alternatives include green peas, broccoli and cabbage.
8. Spinach
New on the list for 2010, spinach can be laced with as many as 48 different pesticides, making it one of the most contaminated green leafy vegetable.
9. Kale
Traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested this year.
Can't find organic? Safer alternatives include cabbage, asparagus and broccoli.
10. Cherries
Even locally grown cherries are not necessarily safe. In fact, in one survey in recent years, cherries grown in the U.S. were found to have three times more pesticide residue then imported cherries.
Can't find organic? Safer alternatives include raspberries and cranberries.
11. Potatoes
America's popular spud re-appears on the 2010 dirty dozen list, after a year hiatus. America's favorite vegetable can be laced with as many as 37 different pesticides. Can't find organic? Safer alternatives include eggplant, cabbage and earthy mushrooms.
12. Grapes
Imported grapes run a much greater risk of contamination than those grown domestically only imported grapes make the 2010 Dirty Dozen list). Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin. Remember, wine is made from grapes, which testing shows can harbor as many as 34 different pesticides. Can't find organic? Safer alternatives include kiwi and raspberries.
Other Notable Foods To Be Aware Of.
Leafy Greens
Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food (51 of them), though they dropped off the 2010 list. Can't find organic? Safer alternatives include cabbage, cauliflower and Brussels sprouts.
Carrots
Off the list in 2010, carrots have made the Dirty Dozen list in previous years because of the 26 different pesticides that have been detected in food residue. Can't find organic? At least be sure to scrub and peel them. Safer carrot alternatives include sweet corn, sweet peas and broccoli.
Pears
As insects become more resilient to the pesticides used on pears, more and more chemicals are used (28 of them), though pears have dropped off the 2010 Dirty Dozen list. The safest bet is to go organic. Can't find organic? Safer alternatives include grapefruit, honeydew mellon and mangos.
If the cost of buying all organic isn't within your budget, fear not. Check out The Daily Green's list of fruit and vegetables so clean of pesticides you don't have to buy organic. (Of course, buying organic is always a good choice for the health of farms and farm workers, regardless of the residue left on the end product.) The feature also includes tips for buying, cleaning, storing and using each fruit and vegetable – as well as delicious recipes!
Full slide show website
Quick Printable Guide
http://www.foodnews.org/sneak/EWG-shoppers-guide.pdf
The Clean 15: Foods You Don't Have to Buy Organic
Read more: http://www.thedailygreen.com/healthy-eating/eat-safe/Save-on-Sustainable-Gallery-44032808?src=syn&mag=tdg&dom=tdg&link=rel#ixzz0zaG3JVgx
Pesticide residue stays on papaya skin, but be sure to give them a wash before slicing open.
Choose: Papaya colors usually range between yellow and green. Look for those that are slightly soft and show no signs of bruising or appear shriveled. If they're not fully ripened, you can toss them in the brown bag along with your unripened kiwi fruit, peaches, and pears. Once they're ripened, store in the refrigerator crisper.
Onions don't see as many pest threats, which means less pesticide spraying.
Choose: Look for onions that are firm, have a distinctive "oniony" smell that's not overpowering, and show no visible signs of damage or soft spots. Store in a cool, dry place or in the refrigerator.
Sweet mango flesh is protected by its thick skin from pesticides. Still, you'll want to rinse under water before cutting open.
Choose: Depending on the variety of mango, look for those that are bright in color such as red, yellow, or orange. It should have a distinctive "fruity" smell. If there's no ripe-fruit aroma, steer clear. Mangoes should be slightly firm but yield to your touch somewhat -- the softer the mango, usually the sweeter it is. If the mango is too soft, there's a good chance that it will be rotten inside. Store in the refrigerator crisper.
Sweet corn may take a lot of fertilizer to grow, but you're unlikely to end up with any pesticides on the kernels.
Choose: There is nothing -- we mean nothing like fresh corn on the cob from a local farm stand in late summer. Buy it fresh and local, and boil it that day for the best results.
Tomatoes were on the 2008 Dirty Dozen list of foods with the most pesticide residue, but the latest update finds them cleaner than most. Why? The Environmental Working Group isn't sure.
Choose: If you aren't growing your own, look for fresh in-season tomatoes at local farmers markets and farm stands. Look for glossy, firm skin -- and don't hesitate to try a delicious heirloom variety that might not look like a typical tomato!
Not only are sweet potatoes unlikely to be contaminated with pesticides, they're also a superfood, packed with Vitamin A and beta carotene.
Choose:It's hard to go wrong choosing a hardy sweet potato. Just make sure it isn't beaten up or rotting, and choose a size that matches the meal you're preparing.
Not only are sweet potatoes unlikely to be contaminated with pesticides, they're also a superfood, packed with Vitamin A and beta carotene.
Choose:It's hard to go wrong choosing a hardy sweet potato. Just make sure it isn't beaten up or rotting, and choose a size that matches the meal you're preparing.
With that rind, watermelon has a natural defense against the onslaught of any chemical.
Choose: Look for a firm whole melon without any soft spots.
Maybe it's the thick skin, but eggplants are among the least likely to be contaminated by pesticides, according to the Environmental Working Group.
Choose: Look for firm and glossy eggplants to know they're ripe and undamaged. Because they grow to various sizes, choose one proportionate to the dish you're preparing.
Kiwi peel provides a barrier from pesticides. Give them a rinse before cutting.
Choose: Here's where your nose plays an important part when choosing fresh fruit. Sniff out kiwis that smell good. They should be plump and yield to a squeeze like that of a ripe pear. Steer clear from those with moist areas on their surface or any skin bruising. If unripe kiwi are all that are available, simply take them home and place them in a paper bag at room temperature with other fruits that need more time, such as bananas or pears. Store in the refrigerator crisper.
Cabbage doesn't hold on to so many pesticides because a ton of spraying isn't required to grow it. What it does hold onto is beta carotene: It's a superfood!
Choose: Look for cabbage heads whose leaves are tight and be sure the head is heavy for its type, and firm. For most cabbage varieties, you'll want to make sure the outer leaves are shiny and crisp. Savoy is the exception to this rule, as it forms a looser head and the leaves grow crinkly naturally. You'll want to avoid any with leaves that show signs of yellowing. Bok choy should have deep green leaves with their stems a crisp-looking white. Discard the outer leaves of a cabbage before using. You can wash and spin most cabbage leaves just like you do salad greens. Store in the refrigerator crisper.
Asparagus face fewer threats from pests such as insects or disease, so fewer pesticides need to be used.
Choose: Look for firm spears with bright green or purplish compact tips. Plan on a 1/2 pound per person, and for more uniform cooking, select spears of a similar thickness. Store in the refrigerator vegetable crisper and give them a good rinse before using (even if you're going to boil them).
You won't be eating the tough pineapple skin, which protects the fruit from pesticide residue. As with all your produce, you should rinse the pineapple before cutting.
Choose: Although tempting, this is one fruit that you won't want to choose if it has a strong, sweet smell. This usually means that the pineapple is overripe and has even begun to ferment. Like all other fruits, avoid any that have soft spots, and in the case of pineapples, damage to the rind. Store in the refrigerator crisper.
Avocados have thick skins that protect the fruit from pesticide build-up.
Choose: Look for avocados that are still somewhat unripe and firm to the squeeze; they'll ripen nicely on your kitchen counter in a couple of days. Store at room temperature. Although you'll be using only the meat of the avocado, it's always a good idea to rinse them before you slice them open.
Sweet peas are among the least likely vegetables to have pesticide residue, according to the Environmental Working Group's latest survey of government data.
Choose: If you're not growing sweet peas in your garden, then look for full, green pea pods at your local farmers market, farm stand or grocery store.
