By Dr. Alyssa Musgrove
Earlier this month, the Environmental Working Group (EWG), a non-profit, non-partisan organization dedicated to protecting human health and the environment, released its annual report, “A Shopper’s Guide to Pesticides in Produce.” The report lists the Dirty Dozen, fruits and vegetables with the most pesticide residue, and the Clean Fifteen, for which few, if any, residues were detected.
Drawing from tests conducted by the U.S. Department of Agriculture, the 2023 report found nearly 75 percent of non-organic produce tested had pesticide residue. (Before testing fruits and vegetables, the USDA washes, scrubs and peels them, as consumers would.)
This year, blueberries and green beans were added to the Dirty Dozen list. The EWG found both crops to have troubling concentrations of organophosphate insecticides, which can harm the human nervous system. Other highlights from this year’s testing:
- More than 90 percent of samples of strawberries, apples, cherries, spinach, nectarines, and grapes tested positive for residues of two or more pesticides.
- All of the produce on the Dirty Dozen had at least one sample with at least 13 different pesticides — and some had as many as 23.
- Kale, collard, and mustard greens, as well as hot peppers and bell peppers, had the most pesticides detected of any crop — 103 and 101 pesticides in total, respectively.
While most pesticide residues the USDA finds fall within government-mandated restrictions, it’s important to point out that legal limits aren’t necessarily safe. Pesticides are designed to kill living organisms, such as insects, invasive plants and fungi. Given their designed purpose, it should come as no surprise that pesticides could have a negative effect on human health, as well. There have been many health risks linked directly to pesticides — including infertility, brain and nervous system issues, cancer and hormone disruption — so it makes sense to keep your exposure as low as possible.
In a perfect world, we would all buy and eat 100% organic. However, organic options aren’t always available, and they often come with a heftier price tag. If fully organic isn’t in your budget, you can eliminate many of the pesticides from your food by prioritizing certain organic foods. The EWG’s annual lists provide a great place to start.
EWG’s 2023 Dirty Dozen List
- Strawberries
- Spinach
- Kale/Collard/Mustard greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell and hot peppers
- Cherries
- Blueberries
- Green beans
EWG’s 2023 Clean 15
- Avocados
- Sweet Corn*
- Pineapples
- Onions
- Papayas*
- Frozen sweet peas
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet Potatoes
- Watermelon
- Carrots
*Although shown to have the among the lowest amounts of pesticide residue, sweet corn and papayas sold in the United States are genetically-modified crops (GMOs). You should still choose organic versions of these crops to avoid the GMO varieties.
Almost 65 percent of the Clean Fifteen samples had no detectable pesticide residues. Avocados and sweet corn were the cleanest produce, with less than 2 percent of samples showing any detectable pesticides.
There are a couple important points to keep in mind when using these lists:
- Fruits and veggies are the foundation to a healthy diet. If you can’t buy organic, you are still better off eating conventionally grown fruits and vegetables rather than not eating them at all. Always eat lots of vegetables, but choose organic when possible, especially when it comes to The Dirty Dozen.
- If you are unable to purchase organic, consider peeling your produce. For example, remove and discard the outermost leaves of lettuce and cabbage. Peel your potatoes and apples.
- For produce that you cannot peel, wash thoroughly — organic or not. To clean your vegetables at home, mix one tablespoon of apple cider vinegar to one cup of water and soak your desired fruit or vegetable. Stir periodically for five minutes before draining, rinsing and using. Alternately, you can make a solution of one part vinegar and three parts water and keep in a spray bottle near the sink. Simply spray your produce, then rinse under cold water.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.