2013 Clean Fifteen and Dirty Dozen List

The Dirty Dozen Plus and Clean 15 lists - This list will help you determine which fruits and vegetables have the most pesticide residues and which are the most important to buy organic.

 

 

Dirty Dozen
We suggest that you buy organic versions of the following (or from local farmers markets, or grow in your own garden) whenever possible:

Apples

 

Celery

Cherry tomatoes

Cucumbers

Grapes

Hot peppers

Nectarines

Peaches

Potatoes

Spinach

Strawberries

Sweet bell peppers

Kale /Collard greens

Summer squash

 

 

 

 

 

Clean Fifteen
The Fruits and Vegetables from the Clean 15 list are generally low in pesticides:

Asparagus

Avocados

Cabbage

Cantaloupe

Sweet Corn

Eggplant

Grapefruit

Kiwi

Mangos

Mushrooms

Onions

Papayas

Pineapples

Sweet peas - frozen

Sweet potatoes

 

 

Cancer Prevention

Certain foods can reduce the risks of illness and a healthy diet can help the body heal itself. Integrate the following items into your diet to reduce your cancer risk:

 

~ Avoid polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils and all foods that might contain trans-fatty acids. I recommend using Coconut butter. Use it in replace of margarine and butter.
 
~ Each day, drink some green tea.
 
~ Avoid all processed and packaged foods.
 
~ Eat more cold-water oily fish, freshly ground flaxseed and walnuts. This will Increase your omega-3 fatty acid intake.
 
~ Eat a plethora of fresh vegetables and fruits.
 
~ Buy organic produce products whenever possible and ensure products are hormone free.
 
~ Eat more mushrooms. I would recommend Shiitake, Maitake and Oyster mushrooms.
 
~ Reduce your consumption of animal foods and replace them with plant-based proteins.
 
~ Remove Sugar from your diet.