The Dirty Dozen Plus

3 min

Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals. Pesticides present real health risks, particularly to children and those with health concerns. The toxicity most commonly associated with pesticides in animal studies include disruptions in the normal functioning of the nervous and endocrine system, and increased risks of cancer.

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Farmers typically use fungicide on strawberries, as this soft-bodied fruit is prone to fungi attack. Another reason to buy organic strawberries? Studies have shown that antioxidant levels in organically grown strawberries were about 19 percent higher than they were in conventionally grown strawberries.
Sweet and flavorful, pears are a delicious source of fiber. According to the latest tests by the U.S. Department of Agriculture, pesticides on conventionally grown pears have increased dramatically in recent years making it highly recommended to opt for organic.
Apples' protective effects are likely due to their high concentration of anti-inflammatory flavonoids such as quercitin and catechin. However, this fruit is typically heavily sprayed with pesticides that can be found even in apple juice and applesauce. Buying organic apples will keep you and your family healthy.
Grapes are rich sources of antioxidants including resveratrol, which appears to powerfully block oxidation reactions that can damage cells. But conventionally grown grapes, and even raisins, are prone to increased levels of pesticides.
Spinach contains nearly twice the iron of other leafy greens, making it one of the most available plant-based sources of iron. It's an excellent source of folic acid, potassium and magnesium, as well as vitamin K, carotenes, and vitamin C. Keep in mind this leafy vegetable often has high levels of pesticide residue and tests conducted show that frozen and canned spinach can contain as much pesticide as fresh spinach.
Like cherry tomatoes, regular tomatoes are rich in vitamin C, phosphorous, and lycopene. Check to make sure that you're buying the organic version of tomatoes to get the most nutrients out of them.
Celery is the worst offender on the list and has ranked near the top for several years. Avoid conventionally grown celery whenever possible.
This low-glycemic index fruit offers a tart and sweet flavor. The anthocyanins that give cherries their color are also likely responsible for their anti-inflammatory, pain-killing effect. To get the most out of these antioxidant-rich fruit, avoid conventional varieties that carry pesticide residues.
Peaches, with their bright orange flesh, provide different kinds of antioxidants: carotenes such as lutein and zeaxanthin. They are also a good source of vitamin A, vitamin C, potassium and zinc. However, peaches often contain some of the highest concentrations of pesticides. Buy the organically grown versions of this fruit whenever you have the opportunity.
This colorful vegetable contains a variety of nutrients and vitamins depending on the color and maturity of the pepper. Red peppers are usually the sweetest and contain the highest levels of antioxidants including lycopene and carotene. Likewise, the vitamin C content of red peppers is twice the amount of green peppers. Bell peppers are easy to grow at home which can drastically cut your risk of pesticide exposure compared to traditional peppers.
Nectarines are like peaches, but with a smooth skin instead of a fuzzy coating. And just like peaches, they offer a variety of antioxidants for your health, but unfortunately, this sweet fruit is among the most contaminated tree fruits. Whether imported or domestic, pesticide residue is usually present.
"Cool as a cucumber" isn't just a metaphor - the inner temperature of growing cukes can be up to 20 degrees cooler than the surrounding air. A member of the same botanical family as melons and squashes and a rich source of vitamin K, they are unfortunately often high in pesticide residue. Buy organic cucumbers whenever possible.
Although cherry tomatoes contain lycopene, an antioxidant that studies show may help with prostate health, they are also full of pesticides. Opt for organic cherry tomatoes, and other varieties of tomatoes when garnishing a sandwich.
The fibrous skin of the potato and the layer directly beneath contain most of the nutrients. Potatoes contain vitamins and nutrients including vitamins B6 and C, niacin, potassium, iron, magnesium and pantothenic acid. Although potatoes grow underground, they may still have high levels of pesticides.