The Environmental Working Group (EWG) is an activist group that researches and advocates for reducing toxic chemicals and drinking water pollutants as well as corporate accountability for releasing such things into the environment. Each year, they review testing from the U.S Department of Agriculture regarding pesticide residue and release two lists: “The Clean Fifteen” and “The Dirty Dozen”. This year's ranking of pesticide contamination takes into account 47 varieties of fruits and vegetables based on 43,000 plus data points.
You can be more comfortable buying non-organic produce on “The Clean Fifteen”, as these fruits and veggies tested the lowest for pesticides remaining when they hit the store shelves:
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Sweet Peas (Frozen)
- Eggplant
- Asparagus
- Cauliflower
- Cantaloupes
- Broccoli
- Mushrooms
- Cabbage
- Honeydew Melon
- Kiwi
If you’re concerned about excess toxins, it may serve you well to consider the organic options for the following produce, as they earned the title of 2020’s “The Dirty Dozen”:
- Strawberries
- Spinach
- Kale
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
How to Clean Your Produce
It’s always good practice to clean any produce you buy before consuming. The most important step for reducing pesticide residues on fruit and vegetables is the friction of rubbing the produce under running water. In fact, 75-80% of pesticide residue can be eliminated by just scrubbing under water. For softer produce, such as berries, soaking them in solution of diluted vinegar and a tablespoon of salt for a few minutes reduces present fungus and bacteria. Make sure to run cool, clean water over them afterward.
Benefits of Increasing Fresh Produce Intake
The fact that they’re naturally delicious aside, fruits and vegetables have amazing properties that aid physical and mental health, including:
- Reducing oxidative stress
- Boosting immune function
- Increasing fiber
- Maintaining healthy blood pressure
- Helping the body form red blood cells
The benefits are numerous! If you’re interested in learning more about how the food we eat plays a part in helping and healing our mind and body, you may consider our online Holistic Nutrition program. It’s ideal for anyone interested in becoming attuned to the healing power of whole foods and creating a healthier lifestyle. It’s also an excellent program for anyone interested in parlaying their education into a meaningful and successful business helping others.
Our online certificate contains the following classes:
- Nutrition – Foundations of Transformational Healing & Holistic Nutrition ONLINE
- Nutrition – Understanding Micronutrients, Macronutrients, and Supplements for Optimum Health ONLINE
- Nutrition – Examining Whole & Raw Foods ONLINE
- Nutrition – Principles of Conscious Eating and Behavior Modification ONLINE
- Nutrition – Comparative Dietary Systems ONLINE
- Nutrition – Nutritional Assessment and Client Coaching ONLINE
