Ever wondered what’s really on your fruits and veggies? It’s not just a bit of dirt! Every year, the Environmental Working Group (EWG) releases the Dirty Dozen and Clean 15 lists (source), highlighting the fruits and vegetables with the highest and lowest levels of pesticide residues. If you’ve ever doubted the importance of washing your produce, these lists might just convince you to scrub a little harder or choose organic. But don’t worry—I will also give you tips on how to minimise pesticides, even when buying non-organic.
What Are the Dirty Dozen and Clean 15?
The Clean Fifteen
Not all produce is packed with pesticides. The Clean Fifteen list includes fruits and veggies with the lowest levels of pesticide residues. These items are generally safe to eat in their conventional forms. The 2024 list includes:
Avocados
Sweet corn
Pineapple
Onions
Papaya
Asparagus
Honeydew melon
Kiwi
Cabbage
Watermelon
Mushrooms
Mangoes
Sweet potatoes
Carrots
Almost 65% of these items had no detectable pesticide residues, so you can enjoy them without too much worry.
The Dirty Dozen
In 2024, strawberries top the Dirty Dozen list again, loaded with a cocktail of chemicals that might make you think twice before eating them unwashed.
The full 2024 Dirty Dozen list includes:
Strawberries
Spinach
Kale, collard & mustard greens
Grapes
Peaches
Pears
Nectarines
Apples
Bell & hot peppers
Cherries
Blueberries
Green beans
Some of these items were found with residues from over 20 different pesticides.
What’s New in 2024?
This year’s analysis, based on 47,510 samples, revealed some concerning trends. According to the report, fungicides, used to prevent mould and disease in crops, were the most frequently detected chemicals and were found in higher concentrations than other pesticides. These chemicals are suspected of disrupting hormones and potentially causing reproductive health issues, especially in men.
95% of the Dirty Dozen samples tested positive for pesticide residues, with leafy greens like kale and mustard greens showing up to 103 different pesticides. Even grapes, which moved four spots up from last year, had a shocking variety of residues.
Should You Be Worried About Pesticides?
Pesticide residues on produce are generally within the legal limits set by the U.S. Environmental Protection Agency (EPA). However, critics argue that legal doesn’t always mean safe, especially considering past issues with chemicals like DCPA and chlorpyrifos, which were allowed despite health concerns.
The EWG’s 2024 report highlights the prevalence of fungicides on the Dirty Dozen list, particularly on items like peaches and pears. These have been linked to hormone disruptions and potential cancer risks (source).
While pesticide levels are regulated, there are still concerns about the long-term health impacts of repeated exposure. Research links pesticide exposure to respiratory conditions, reproductive problems, endocrine disruption, neurological damage, and increased cancer risk (source).
Children are especially vulnerable due to their smaller size, lower levels of detoxifying enzymes, and the sensitivity of their developing brains to neurotoxic pesticides (source). Studies have shown that children born to mothers with high pesticide exposure may experience developmental delays, coordination deficits, and even an increased risk of ADHD (source, source).
Pregnant women living near farms using certain pesticides are more likely to have children diagnosed with autism (source). Farmers who regularly apply pesticides have higher rates of obesity and colon cancer (source).
Replacing conventional produce with organic alternatives can significantly reduce pesticide levels in your body (source; source), though most research focuses on those with direct, daily exposure to pesticides, like agricultural workers.
Is Organic Really the Answer?
If all this sounds worrying, you might consider switching to organic produce. The EWG recommends choosing organic versions of Dirty Dozen items when possible. However, not everyone agrees. Critics argue that the pesticide levels found on conventional produce are too low to pose a real health threat and that fear of pesticides might discourage people from eating enough fruits and vegetables.
The truth lies somewhere in between. Opting for organic versions of Dirty Dozen items generally reduces your pesticide intake. Organic farming restricts or eliminates synthetic pesticides, resulting in lower residues. However, organic produce isn’t necessarily more nutritious, though it does reduce pesticide levels in your body by up to 95%.
Nonetheless, that doesn’t mean conventional produce is necessarily unsafe. Should you opt for non-orgnic, I would recommend the following tips.
How to Reduce Pesticide Exposure
If you’re concerned about pesticide residues but can’t always buy organic, here are some practical steps to reduce your exposure:
Wash Thoroughly
Rinse fruits and vegetables under running water for at least 20 seconds, and use a brush for produce with thick skins, even for organic items.
Washing pre-packaged salads is also essential to remove harmful chemicals and bacteria.
Baking Soda & Vinegar Soaks
Peel When Possible
Prioritise Organic for High-Risk Items
Diversify Your Diet
Grow Your Own
In summary, while the Dirty Dozen and Clean 15 lists can help guide your choices, they shouldn’t scare you away from eating fruits and vegetables. Personally, I opt for organic where I can, especially for items on the Dirty Dozen list. However, when organic isn't an option, Washing, peeling, and diversifying your produce choices can go a long way in minimising any potential risks. Ultimately, the key is to make informed choices that fit your lifestyle—because the benefits of eating more produce far outweigh the risks, but if your lifestyle and budget allows for organic food you might want to opt for organic at least for the high risk items.
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Hi there, I'm Kay, a certified health coach and integrated nutritionist, specialising in helping women break free from stress, heal chronic stress-related symptoms, and support their overall well-being through personalised nutrition, lifestyle adjustments, and holistic practices.
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