Buying organic produce is definitely something worth considering. It may be tough to know if you are spending the extra money for good reason. Do you stand in the grocery produce section and look at the conventional and organic options and think, should I pay more? Why do people even buy organic?
In a nutshell, organic food is proven to have more of the antioxidant compounds linked to better health than regular food, and lower levels of toxic metals and pesticides, according to the most comprehensive scientific analysis to date.1 When considering produce, I advise adhering to the Clean Fifteen and Dirty Dozen Guide. The “guide” is based on an analysis of the U.S. Department of Agriculture’s Pesticide Data Program (PDP) report, which is published annually.2
Basically, the Dirty Dozen list includes the most pesticide ridden foods. I believe it is best to buy these foods organic if you can:
- Strawberries
- Spinach
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
- Sweet Bell Peppers
The Clean Fifteen list is composed of items where organic and non-organic are similar in terms of pesticide residue and healthful properties. These include:
- Avocados
- Sweet Corn
- Pineapples
- Cabbages
- Onions
- Sweet Peas
- Papayas
- Asparagus
- Mangoes
- Eggplants
- Honeydews
- Kiwis
- Cantaloupes
- Cauliflower
- Broccoli
For these, save your money and go non-organic.
Next time you find yourself in the produce aisle, reference these lists and increase the benefit you get from the food you eat. After all, food is fuel. Stay tuned for an upcoming post on selecting meats and fish for maximum health benefit.
Michelle
1. https://www.theguardian.com/environment/2014/jul/11/organic-food-more-antioxidants-study
2. https://www.produceretailer.com/article/news-article/2018-dirty-dozen-and-clean-15-lists-released