‘Dirty dozen’ fruit and vegetables list 2014
According to the latest annual report from Environmental Working Group (EWG), you could consume an average of 14 different pesticides each day if you eat five servings of fruits and veggies from the EWG dirty dozen list of produce with the highest levels of pesticides based on the group's lab analyses.
Apples are in the top spot this year, with pesticide residues on 99 percent of the samples. So what's a grocery shopper to do? Going organic is one option, as is sticking to the "Clean 15," or the EWG's list of foods with the lowest pesticide levels.
Dirty Dozen list 2014-
1. Just like last year, apples are No. 1 on the contamination list — 99 percent of the apples tested had at least one pesticide.You might think that peeling an apple would be the best way to rid it of pesticides, but that peel is a treasure trove of valuable nutrients such as vitamin A, vitamin C, and an antioxidant called quercetin. Instead, rinse and scrub the apple thoroughly or buy organic varieties.
2. Celery-Rinsing and scrubbing celery may lower pesticide levels somewhat, but celery’s thin skin lets chemicals penetrate all the way through, so you’re really better off choosing organic celery.
3. Strawberries-Strawberries are also a repeat offender on the "dirty dozen" list. With their rich color and delicious flavor, strawberries are positively teeming with antioxidants, including vitamins A and C, and pesticides.
4. Peaches-the skin is so thin that many pesticides penetrate the fruit anyway. Therefore, organic food is really the best choice for this member of the dirty dozen. Sweet, delicious peaches are high in vitamin C, vitamin A, and fiber. They also have a laxative and cleansing effect on the bowels and are easy for the elderly to digest.
5. Rinsing and drying the spinach — among the most contaminated vegetables — before eating it helps reduce pesticide exposure some, but here again, organic spinach is the best way to avoid chemicals. Spinach is a low-calorie, delicious choice in salads, and that bold green color is an indicator of its rich content of nutrients such as vitamins A and C, calcium, folate, and fiber.
6. Nectarines-Nectarines look and taste a lot like peaches (they're both low in calories and high in vitamins A and C) so it's not surprising that they also have some of the same pesticide problems. Buy irish nectaries and organic where possible.
7. Grapes-A single grape tested positive for 15 pesticides, making grapes a good choice to buy organic. In addition to vitamins A and C, red and Concord grapes have a compound in the skin called resveratrol, which seems to provide specific heart-healthy benefits.
8. Bell peppers-The bright, bold colors of these vegetables, particularly the red sweet bell peppers, are a sure sign that they are brimming with antioxidants, most notably vitamin C. Scrub them well!
9. Potatoes-Unfortunately for the humble spud, the average potato had a higher weight of pesticides than any other crop! People often peel potatoes, which does help reduce the pesticide levels of this root vegetable member of the dirty dozen. The only problem is that the potato skins hold most of the nutrients, including fiber, potassium, and vitamin C. To get the most nutrients without the pesticides, opt for organic potatoes.
10. Cherry tomatoes tested positive for 13 kinds of pesticide, according to the EWG. However, don't let that stop you from including this versatile produce in your diet. Choose plump tomatoes that have skins free from bruises and cracks, and wash thoroughly before eating. The nutritional benefits of cherry tomatoes include vitamins A, C, and K, as well as potassium.
11. Cucumbers are a popular, crunchy addition to salads, but they also made the list of vegetables on the dirty dozen. To get the best cucumbers, select the organic variety and look for those that are well-shaped and dark green. Cucumbers are a good source of vitamin C. Besides salads, cucumbers go well in pita pockets and wraps, served with veggie dip, or in cold soups like gazpacho.
12. Chilli peppers-Rounding out the list of foods with the most pesticides are hot peppers. Packed with vitamins A, B6, and C a good clean should remove most of the pesticides.
There is growing evidence to support the reality that pesticides, fertilizers, synthetic hormones etc being sprayed or administered to plants and animals are causing negative health effects inside our bodies so eat organic, local and in season where possible.
Happy health.
Tara Canning
Nutritionist|Masterchef
www.taracanning.ie
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