Dirty Dozen: Facts Not to Fear

Fruits and vegetables are essential to creating a balanced plate. The Centers for Disease Control (CDC) recommends that adults aim for at least 2-3 servings of vegetables and 1.5-2 servings of fruit daily. To help you navigate the world of produce and potential pesticide concerns, the Environmental Working Group (EWG) publishes annual lists like the Dirty Dozen and the Clean 15. These lists highlight fruits and vegetables that tend to have higher or lower levels of detectable pesticides, respectively. But before you ditch the Dirty Dozen entirely, let’s explore some tips for maximizing the benefits of these delicious fruits and vegetables.

What Foods Are on the Dirty Dozen List and How Are They Chosen?

The EWG analyzes thousands of fresh, non-organic produce samples to create the Dirty Dozen. Their research in 2024 showed that 95% of the conventionally grown samples listed below contained some detectable pesticide residue.

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

The EWG gathered data from the U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) on 47,510 samples of 46 of the most eaten fruits and vegetables to determine their pesticide levels. The USDA approach uses methods similar to home preparation - peeling, scrubbing or washing - to see how much residue remains after typical cleaning. The FDA focuses on removing dirt before testing to assess overall pesticide levels. These fruits and vegetables are examined for at least 250 different pesticides. Those foods with unacceptable pesticide residue make the Dirty Dozen list.

Why Is the Dirty Dozen List Important?

The Dirty Dozen list is a helpful tool created by the EWG to raise awareness about pesticide levels in certain conventionally grown fruits and vegetables. This list can help empower you to make informed choices about your produce.

Here's the thing: Even if some conventionally grown produce shows detectable pesticide residue, fruits and vegetables are still an essential part of a healthy diet. Let's also consider:

• Fruits and vegetables can be the pathway to a healthier lifestyle. While some conventionally grown produce may show detectable pesticide residue, the good news is that it doesn't diminish their nutritional value.
• Organic options are great, but budget-friendly choices are key too. If pesticide residue is a concern, consider organic versions of your "must-have" Dirty Dozen items. Mix things up by adding more Clean 15 fruits and vegetables to your basket (see below).
• Whether conventional or organic, all produce needs protection. Both use safe, EPA-approved substances to keep pesky insects at bay. The USDA and FDA ensure that levels stay within acceptable ranges, keeping your food safe.

Can These Fruits and Vegetables Be Cleaned Properly?

Enjoy both conventional and organic produce safely. While no cleaning method is 100% effective, washing fruits and veggies with clean hands under running water can help reduce residue. Here are the FDA's easy tips for cleaning:

• Wash all produce thoroughly under running water before eating to remove pesticides.
• Soap, commercial produce wash or detergents are not recommended because they can be absorbed into the produce.
• Wash the produce even if the skin is removed to reduce cross contamination when peeling or cutting produce.
• Use a clean produce brush to scrub firm produce such as melons.
• After washing, dry produce with a clean cloth to remove surface contaminants.

What Is the Clean 15 List and What Foods Are on It?

The Clean 15 shines a light on conventionally grown fruits and vegetables with typically lower pesticide levels. Around 65% of their samples showed no detectable residues. Here's the 2024 list:

1. Avocados
2. Sweet corn
3. Pineapples
4. Onions
5. Papaya
6. Sweet peas (frozen)
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet potatoes
15. Carrots

Fruits and vegetables can be superstars for a nutritious diet and half of MyPlate. Both organic and non-organic produce offer a wealth of health benefits. The advantages of eating more produce can outweigh any minimal risk from trace pesticides. Plus, washing your produce is a simple yet effective way to further remove any residue. Focus on enjoying the bounty of the Produce department, knowing you're nourishing your body with delicious goodness.

For more ways to include fruits and vegetables in your daily diet, schedule an appointment with our registered dietitians and nutrition experts.

_{Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.}