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Let’s start with addressing the fact that there is a ton of information out there on all topics including what is healthy and what is not. Whether you like to do your own research or simply read an article about health, always ensure you are reading from a trusted source. When it comes to the conversation about organic and non-organic foods you might find this information helpful.

Each year the World Health Organization releases two lists: one is known as The Dirty Dozen and the other is The Clean Fifteen. These two lists can make buying the healthiest produce easy. Most people find buying organic to be expensive however not every fruit and vegetable needs to be purchased organically. Some produce contains higher amounts of pesticide residues and GMOs (genetically modified organisms) than others. This is where Iists like The Dirty Dozen and The Clean Fifteen break down the produce that is safe to buy non-organically and which fruits and vegetables you should strongly consider buying organically.

The benefits of organics to your health is debatable however a study done in 2015 proved some drastic results. The Swedish Environmental Research Institute and a non-for-profit Swedish grocer Coop performed a 21-day experiment on a family involving organic and non-organic produce. The family, who only ate non-organic due to the costs of organic, were tested for pesticides, fungicides and insecticides via urine tests. They were then fed an organic only diet and were retested daily. The results of chemicals were significantly lower at the end of the testing period.

According to the Mayo Clinic and many of those in the health and wellness and holistic fields, the focus shouldn’t necessarily be on choosing organic foods strictly for their higher nutritional content but more for the much lower pesticide exposure. The less chemicals digested the better for your health and the health of your family. The link below shows a small video recap of the testing completed on the family and displays the drastic reduction of chemicals in each family member over the testing period.

Below is the lists of produce to consider buying organically and those that can be bought non-organically:

The Dirty Dozen

Fruits and vegetables that contain the most amount of pesticide residues and GMOs
(strongly recommended you buy these organically)

1. Strawberries
2. Spinach
3. Nectarines
4. Apples
5. Peaches
6. Celery
7. Grapes
8. Pears
9. Cherries
10. Tomatoes
11. Sweet bell peppers
12. Potatoes

The Clean Fifteen

Fruits and vegetables that contain the least amount of pesticide residues and GMOs
(safe to buy non-organically)

1. Sweet corn
2. Avocados
3. Pineapples
4. Cabbage
5. Onions
6. Frozen sweet peas
7. Papayas
8. Asparagus
9. Mangoes
10. Eggplant
11. Honeydew
12. Kiwifruit
13. Cantaloupe
14. Cauliflower
15. Grapefruit

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