Check out the new “Clean 15” plus Ayurvedic guidelines
Every year, the Environmental Working Group publishes its famous food lists of fruits and veggies that are either largely free from pesticides – the Clean 15 – or are particularly loaded with pesticides- the Dirty Dozen – and need to be purchased organic or cleaned particularly well before eating. I thought everyone would like to see the new lists for 2024.
Ayurveda food guidance
Ayurveda recommends that foods be eaten fresh, clean and in season. Local food is also best. This is because our individual doshas (personal qualities, read more here) are deeply impacted by our local climate and are best supported and balanced by eating food that is local to us. Farmer’s markets are great because they tend to sell seasonal produce that was grown near you, the very best kind of food. Processed foods should be largely avoided and, in the case of the dirty dozen listed below, its good to buy organic. I know all of these things aren’t possible for everyone, but do the best you can. More and more stores are carrying organic produce at reasonable prices (Costco comes to mind) and bottom line, a fresh blueberry, whether organic or not, is superior to a blueberry Pop Tart on every level!
Check out the new Clean 15 foods
Here are the 15 foods it’s AOK to buy from any produce source.
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Sweet peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Watermelon
- Mushrooms
- Mangoes
- Sweet potatoes
- Carrots
Almost 65% of Clean Fifteen fruit and vegetable samples had no detectable pesticide residues.
Here’s the 2024 list of Dirty Dozen produce
More than 50 pesticides were detected on samples from each item on the Dirty Dozen, except cherries. And all of the produce on the Dirty Dozen had at least one sample with at least 13 pesticides—and some had as many as 23. Naturally, these are some of my personal favorite foods! Probably yours too. The report doesn’t indicate the impact on human health of these pesticides, but it’s best to clean these foods well or buy them certified organic. I use a mixture of store bought fruit and vegetable cleaner and hydrogen peroxide to clean produce. Be sure to rinse well.
- Strawberries
- Spinach
- Kale, collard, and mustard greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell & Hot Peppers
- Cherries
- Blueberries
- Green Beans
Get your fruits and vegetables!
Do NOT let this list deter you from looking for, scrubbing up and eating all the yummy vegetables and fruits of spring (or fall if you’re in the southern hemisphere). These foods are our keys to health and well being. However and wherever you can find them, make them a major part of the diet of you and your family.