12 Foods You Should Always Buy Organic: The Dirty Dozen List

• March 10 2023
• 14 min reading time

The Dirty Dozen List is an annual report released by the Environmental Working Group (EWG), a non-profit organisation based in the United States. The report lists the top 12 fruits and vegetables with the highest pesticide residue levels, based on the EWG's analysis of data from the United States Department of Agriculture (USDA). The Dirty Dozen List was first published in 1993 and has since become a widely recognised guide for consumers who want to make informed decisions about the foods they eat. The list is updated annually to reflect changes in pesticide use and residue levels. The 2021 Dirty Dozen List includes the following 12 fruits and vegetables, in order from highest to lowest pesticide residue levels:

1. Strawberries
2. Spinach
3. Kale, collard and mustard greens
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peaches
9. Pears
10. Bell and hot peppers
11. Celery
12. Tomatoes

While the Dirty Dozen List is based on data from the USDA, some critics have argued that it can be misleading and may exaggerate the risks of pesticide exposure. The USDA has stated that the levels of pesticide residues found on fruits and vegetables are below the safety limits set by the Environmental Protection Agency (EPA), and that eating conventionally grown produce is safe. However, supporters of the Dirty Dozen List argue that even small amounts of pesticides can be harmful, especially for vulnerable groups such as pregnant women and children. They also argue that buying organic produce or washing and peeling fruits and vegetables can help reduce pesticide exposure. Regardless of where you stand on the issue, the Dirty Dozen List provides a useful starting point for consumers who want to make informed decisions about the foods they eat. Whether you choose to buy organic or not, it's always a good idea to wash your fruits and vegetables thoroughly before eating them.

Why Should You Care About Buying Organic?

Organic food has become increasingly popular in recent years, and for good reason. Organic farming methods focus on using natural, sustainable practices that are better for the environment and may be better for our health. Here are some reasons why you should care about buying organic:

• Fewer pesticides: Organic farming methods use natural pest control methods, such as crop rotation and natural predators, rather than synthetic pesticides. This means that organic produce is less likely to contain harmful pesticide residues.
• Better for the environment: Organic farming methods are more sustainable and focus on protecting the soil, water, and biodiversity. Organic farms are also less likely to contribute to pollution and greenhouse gas emissions.
• Healthier animals: Organic animal products, such as meat, dairy, and eggs, come from animals that are raised without antibiotics, growth hormones, or other synthetic drugs. This means that these products are less likely to contain harmful residues or contribute to the development of antibiotic-resistant bacteria.
• More nutrients: Some studies have suggested that organic produce may be more nutrient-dense than conventionally grown produce. This is because organic farming methods focus on building healthy, nutrient-rich soil.
• Better taste: Many people find that organic produce has a fresher, more vibrant taste than conventionally grown produce.

While organic food can be more expensive than conventionally grown food, many people believe that the benefits outweigh the costs. If you're on a tight budget, you can still choose to buy organic for the foods that are highest on the Dirty Dozen List, while buying conventionally grown versions of other foods that are lower in pesticide residues. Choosing organic food is a personal decision that depends on your budget, values, and priorities.

The 12 Foods You Should Always Buy Organic

If you're looking to reduce your exposure to pesticides and support more sustainable farming practices, it's a good idea to prioritise buying organic for the foods that are highest in pesticide residues. Here are the 12 foods you should always consider buying organic, based on the EWG's Dirty Dozen List:

• Strawberries: Strawberries are at the top of the Dirty Dozen List due to their high pesticide residue levels. Buying organic strawberries can help you avoid exposure to harmful pesticides.
• Spinach: Spinach is another leafy green that is often high in pesticide residues. Choosing organic spinach can help you reduce your exposure to these chemicals.
• Kale, collard, and mustard greens: These nutritious greens are also high on the Dirty Dozen List. Buying organic versions can help you avoid pesticides and support more sustainable farming practices.
• Nectarines: These sweet stone fruits are often treated with multiple pesticides. Choosing organic nectarines can help you reduce your exposure to these chemicals.
• Apples: Apples are a popular fruit that are also high in pesticide residues. Choosing organic apples can help you avoid these harmful chemicals.
• Grapes: Grapes are often treated with multiple pesticides during their growing process. Choosing organic grapes can help you avoid exposure to these chemicals.
• Cherries: Cherries are another fruit that is often high in pesticide residues. Buying organic cherries can help you reduce your exposure to these chemicals.
• Peaches: Peaches are a delicious summer fruit that are also high in pesticide residues. Choosing organic peaches can help you avoid these harmful chemicals.
• Pears: Pears are often treated with multiple pesticides, making them a good candidate for organic purchasing.
• Bell and hot peppers: Peppers are a common vegetable that can be high in pesticide residues. Choosing organic bell and hot peppers can help you reduce your exposure to these chemicals.
• Celery: Celery is a crunchy vegetable that is also high on the Dirty Dozen List. Buying organic celery can help you avoid pesticide residues.
• Tomatoes: Tomatoes are a versatile fruit that are often treated with multiple pesticides. Choosing organic tomatoes can help you reduce your exposure to these harmful chemicals.

Remember, buying organic isn't always feasible for everyone. If you can't afford to buy organic for all of your produce, try to prioritise buying organic versions of the foods that are highest on the Dirty Dozen List. And don't forget to always wash your produce thoroughly, even if it's organic!

Apples: A Top Contender on the Dirty Dozen List

Apples are one of the most popular fruits in the world, but unfortunately, they are also a top contender on the Dirty Dozen List. In fact, apples have consistently ranked in the top 5 of the list for several years. The reason why apples are so high on the list is due to the fact that they are often treated with a variety of pesticides during their growing process. Pesticides are used to control insects, fungi, and other pests that can damage the fruit and reduce yields. One pesticide commonly used on apples is called chlorpyrifos. This pesticide has been linked to developmental delays in children and has been banned in several countries. Another pesticide commonly used on apples is called diphenylamine (DPA). DPA is used to prevent scalding on the fruit's skin during storage, but it has been found to break down into a carcinogenic compound when combined with other chemicals. While washing and peeling apples can help remove some of the pesticide residue, it's not a guarantee that all residues will be removed. Buying organic apples is a good way to avoid exposure to these harmful chemicals and support more sustainable farming practices. In addition to being a top contender on the Dirty Dozen List, apples are also a good source of fibre and antioxidants. Eating apples can help support good digestive health, boost immunity, and reduce the risk of chronic diseases such as heart disease and cancer.

The Dirty Truth About Strawberries and Pesticides

Strawberries are a popular fruit that are enjoyed by many, but unfortunately, they are also one of the most contaminated fruits when it comes to pesticide residues. In fact, strawberries have topped the Dirty Dozen List for several years, meaning they have the highest levels of pesticide residues among all fruits and vegetables tested. The reason why strawberries are so heavily treated with pesticides is due to the fact that they are susceptible to a wide range of pests and diseases. Farmers use pesticides to control these pests and diseases, but unfortunately, many of these chemicals can be harmful to human health. One pesticide commonly used on strawberries is called methyl bromide, which is a highly toxic gas that has been linked to neurological damage, respiratory problems, and other health issues. Another pesticide commonly used on strawberries is called chloropicrin, which is also highly toxic and can cause respiratory problems, eye irritation, and other health issues. While washing and peeling strawberries can help remove some of the pesticide residue, it's not a guarantee that all residues will be removed. Buying organic strawberries is a good way to avoid exposure to these harmful chemicals and support more sustainable farming practices. In addition to being a top contender on the Dirty Dozen List, strawberries are also a good source of vitamin C and antioxidants. Eating strawberries can help support good immune health, reduce inflammation, and improve heart health.

Grapes: The Surprising Dirty Dozen Offender

Grapes are a popular fruit enjoyed around the world, but they may be a surprising Dirty Dozen offender. In fact, grapes consistently rank high on the Dirty Dozen List, indicating that they have some of the highest levels of pesticide residues among fruits and vegetables tested. The reason why grapes are heavily treated with pesticides is due to the fact that they are susceptible to a variety of pests and diseases, including powdery mildew and botrytis. Pesticides are used to control these pests and diseases, but unfortunately, many of these chemicals can be harmful to human health. One pesticide commonly used on grapes is called chlorpyrifos, which has been linked to developmental delays in children. Another pesticide commonly used on grapes is called glyphosate, which has been linked to cancer and has been the subject of several high-profile lawsuits in recent years. In addition to being a top Dirty Dozen offender, grapes are also a good source of vitamins C and K, as well as antioxidants. Eating grapes can help support good immune health, reduce inflammation, and improve heart health.

Peaches and Nectarines: Why You Should Go Organic

Peaches and nectarines are delicious summer fruits that are enjoyed by many, but unfortunately, they are also high on the Dirty Dozen List. This means that they have some of the highest levels of pesticide residues among fruits and vegetables tested. Here's why you should go organic when it comes to these fruits:

• Pesticide residues: Peaches and nectarines are often treated with a variety of pesticides during their growing process, including fungicides, insecticides, and herbicides. These chemicals can leave residues on the fruit, which can be harmful to human health.
• Harmful pesticides: One pesticide commonly used on peaches and nectarines is called iprodione, which has been linked to cancer and other health issues. Another pesticide commonly used on these fruits is called thiophanate-methyl, which has been shown to be toxic to the liver and kidneys.
• Environmental impact: Conventional peach and nectarine farming practices can also have a negative impact on the environment. Pesticides can contaminate soil and water, and contribute to the decline of pollinators such as bees and butterflies.

Buying organic peaches and nectarines is a good way to avoid exposure to harmful pesticides and support more sustainable farming practices. Organic farming methods use natural pest control methods, such as crop rotation and natural predators, rather than synthetic pesticides. Organic farms are also less likely to contribute to pollution and greenhouse gas emissions. In addition to being a top Dirty Dozen offender, peaches and nectarines are also a good source of vitamins C and A, as well as antioxidants. Eating these fruits can help support good immune health, reduce inflammation, and improve skin health.

The Dirty Dozen's Most Controversial Member: Spinach

Spinach is a leafy green vegetable that is widely consumed for its many health benefits, but it may also be one of the most controversial members of the Dirty Dozen List. While spinach has been on the list for several years, it has been the subject of much debate in recent years. Here's why:

• Pesticide residues: Spinach is often treated with a variety of pesticides during its growing process, which can leave residues on the leaves. However, some studies have shown that the levels of pesticide residues on spinach are relatively low compared to other Dirty Dozen members.
• Nutrient density: Spinach is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as iron and calcium. Some argue that the health benefits of consuming spinach outweigh the risks of pesticide exposure.
• Washing and cooking: Washing and cooking spinach can help remove some of the pesticide residues, but it's not a guarantee that all residues will be removed. However, cooking spinach can also reduce its nutrient content, which may be a downside for some.

Despite the controversy, buying organic spinach is still a good way to avoid exposure to harmful pesticides and support more sustainable farming practices. Organic farming methods use natural pest control methods, such as crop rotation and natural predators, rather than synthetic pesticides. Organic farms are also less likely to contribute to pollution and greenhouse gas emissions. In addition to being a Dirty Dozen member, spinach is also a good source of fibre, antioxidants, and other important nutrients. Eating spinach can help support good digestive health, reduce inflammation, and improve heart health.

Cherries and Pesticides: What You Need to Know

Cherries are a delicious summer fruit that is enjoyed by many, but unfortunately, they are also high on the Dirty Dozen List. This means that they have some of the highest levels of pesticide residues among fruits and vegetables tested. Here's what you need to know about cherries and pesticides:

• Pesticide residues: Cherries are often treated with a variety of pesticides during their growing process, including insecticides and fungicides. These chemicals can leave residues on the fruit, which can be harmful to human health.
• Harmful pesticides: One pesticide commonly used on cherries is called azinphos-methyl, which has been linked to developmental delays in children and has been banned in several countries. Another pesticide commonly used on cherries is called carbaryl, which has been linked to cancer and other health issues.
• Environmental impact: Conventional cherry farming practices can also have a negative impact on the environment. Pesticides can contaminate soil and water, and contribute to the decline of pollinators such as bees and butterflies.

Cherries are a good source of vitamins C and K, as well as antioxidants. Eating cherries can help support good immune health, reduce inflammation, and improve sleep.

The Final Word: Why Buying Organic Matters

In today's world, we are constantly exposed to various toxins and chemicals that can have negative effects on our health. One of the ways we can reduce our exposure to harmful chemicals is by buying organic produce. Here's why buying organic matters:

• Reduced pesticide exposure: Organic farming practices use natural pest control methods, such as crop rotation, natural predators, and composting, rather than synthetic pesticides. This reduces our exposure to harmful chemicals, which have been linked to cancer, developmental delays, and other health issues.
• Better for the environment: Organic farming practices also help protect the environment by reducing pollution and greenhouse gas emissions, preserving biodiversity, and conserving natural resources.
• Supporting sustainable agriculture: When we buy organic produce, we support farmers who use sustainable agriculture practices that are better for the planet and for future generations.
• Nutrient-dense produce: Organic produce is often more nutrient-dense than conventionally-grown produce, meaning it contains more vitamins, minerals, and antioxidants that are essential for good health.
• Taste and quality: Many people also report that organic produce tastes better and has better texture than conventionally-grown produce.

While buying organic produce may be more expensive, the long-term benefits to our health and the planet are well worth it. We can prioritise our health and support sustainable agriculture by choosing organic produce whenever possible.

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