When it comes to making healthy choices for ourselves and our families, deciding what fruits and vegetables to consume can be quite challenging.

The widespread use of pesticides in conventional farming has raised concerns about pesticide residues on produce and their potential health risks. To help you make informed decisions, the Environmental Working Group (EWG) releases an annual list of the most and least pesticide-contaminated produce.

The Dirty Dozen: Most Pesticide-Contaminated Produce

The Dirty Dozen list highlights the fruits and vegetables that have the highest levels of pesticide residues. It is recommended to buy organic versions of these produce items whenever possible:.

1. Strawberries

Strawberries have consistently been at the top of the list due to their high pesticide contamination levels. An analysis found that 99% of strawberries had detectable pesticide residues.

They were also found to contain multiple pesticides, including some linked to cancer, reproductive harm, and developmental issues.

2. Spinach

Spinach, a leafy green vegetable, is often contaminated with pesticides like permethrin, a neurotoxic insecticide. Many samples of spinach also showed residues of acetamiprid, a neonicotinoid insecticide that can harm bees and other pollinators.

3. Kale

Kale, a superfood packed with nutrients, doesn’t fare well on the pesticide front. It is often contaminated with DCPA, a pesticide that has been classified as a possible human carcinogen.

It’s advisable to choose organic kale or grow your own to reduce exposure.

4. Nectarines

Nectarines, similar to peaches, tend to have high pesticide contamination levels.

They contain several different pesticides, including fungicides like boscalid and myclobutanil, which have been associated with hormone disruption and negative impacts on the environment.

5. Apples

Apples are another fruit that consistently appears on the Dirty Dozen list. They contain residues of multiple pesticides, including diphenylamine, which is regulated in Europe due to concerns about its potential effects on human health.

6. Grapes

Grapes often contain several pesticides, including pyraclostrobin and boscalid. These fungicides have been found in both imported and domestic grapes, posing potential health risks to consumers.

7. Cherries

Cherries may be sweet to taste, but they also carry the burden of pesticide residues. Several different pesticides, including bifenthrin and acetamiprid, have been detected in cherries.

Bifenthrin has been linked to negative impacts on the nervous system, while acetamiprid is a neonicotinoid insecticide.

8. Peaches

Similar to nectarines, peaches contain multiple pesticide residues. They have been found to have residues of multiple fungicides and insecticides, potentially posing both environmental and health risks.

9. Pears

Pears often contain multiple pesticide residues, including both fungicides and insecticides. Some of these pesticides have been linked to negative effects on human health, such as developmental issues and hormone disruption.

10. Tomatoes

While tomatoes are a popular addition to many dishes, they also make their way onto the Dirty Dozen list. They are often contaminated with pesticides like bifenthrin and permethrin, posing potential risks to human health.

11. Celery

Munching on celery may seem healthy, but it’s worth noting that it often contains a plethora of pesticide residues. These include chemicals like chlorantraniliprole, a pesticide that has been associated with potential neurotoxicity.

12. Potatoes

Potatoes round out the Dirty Dozen list due to their pesticide contamination levels. They often contain residues of multiple fungicides and insecticides, including known carcinogens like chlorpropham.

It’s advisable to choose organic potatoes or opt for alternative root vegetables.

The Clean Fifteen: Least Pesticide-Contaminated Produce

While the Dirty Dozen highlights the fruits and vegetables with the most pesticide residues, the Clean Fifteen identifies those with the lowest levels. You can feel confident about consuming these produce items even if they’re not organic:.

1. Avocados

Avocados top the Clean Fifteen list due to their low pesticide contamination levels. Less than 2% of avocados tested had any detectable residues, making them a safe choice when it comes to conventional produce.

2. Sweet Corn

Most sweet corn available today is non-GMO, making it less likely to be treated with pesticides. It’s advisable to look for organic or non-GMO varieties to ensure the absence of genetically modified organisms.

3. Pineapple

Pineapples are generally considered to have low pesticide contamination levels. The thick skin of this tropical fruit provides a natural barrier against pests, reducing the need for extensive pesticide use.

4. Onions

Onions are a versatile vegetable with low levels of pesticide residues. This can be attributed to their pungent odor and the relatively low pests and diseases faced during cultivation.

5. Papaya

Papaya is another tropical fruit that is known to have minimal pesticide contamination.

It’s important to note that genetically modified (GM) papayas are also available, so choosing organic or non-GM varieties is advisable if GM crops are a concern.

6. Sweet Peas (Frozen)

Frozen sweet peas are often found to have fewer pesticide residues compared to their fresh counterparts.

This is likely due to the fact that they are processed soon after harvest, preserving their quality and reducing the need for pesticides during storage.

7. Eggplants

Eggplants have relatively low levels of pesticide residues, making them a safe choice when opting for conventional produce. Be sure to wash and cook them well to further minimize any potential residues.

8. Asparagus

Asparagus is a nutritious vegetable that typically has low levels of pesticide contamination. It can be enjoyed without worry, knowing that it is less likely to carry significant residues compared to other produce items.

9. Cauliflower

Cauliflower is known for its high nutrient content and versatility in various recipes. Thankfully, it also tends to have lower pesticide residues, making it a safe addition to your plate.

10. Cantaloupes

Cantaloupes, similar to pineapples, have a thick outer rind that acts as a natural defense mechanism against pests. This makes them less likely to be heavily sprayed with pesticides, resulting in lower pesticide residues.

11. Broccoli

Broccoli is a cruciferous vegetable that is packed with vitamins, minerals, and antioxidants. It is often found to have low levels of pesticide contamination, making it a wise choice for health-conscious consumers.

12. Mushrooms

Mushrooms are unique as they are fungi rather than plants, which makes them less susceptible to pests and diseases. As a result, they tend to have lower levels of pesticide residues compared to conventional produce.

13. Cabbage

Cabbage is another member of the cruciferous vegetable family that typically has lower levels of pesticide residues. It is often considered a healthy addition to meals due to its high fiber and nutrient content.

14. Kiwi

Kiwis are often found to have minimal pesticide contamination. However, it’s worth noting that the edible skin of kiwis can make them more vulnerable to pesticide residues, so it’s advisable to choose organic if using the whole fruit.

15. Watermelon

Watermelons, similar to cantaloupes, have a thick outer rind that helps protect them from pests. As a result, they often have relatively lower pesticide residues.

By referring to the Dirty Dozen and Clean Fifteen lists, you can make conscious choices about which fruits and vegetables to prioritize as organic purchases and which conventional options are generally considered safer.

Keep in mind that proper washing and peeling can further reduce pesticide residues from produce.

Remember, it’s essential to prioritize a balanced and diverse diet that includes a variety of fruits and vegetables as part of a healthy lifestyle.

If possible, consider supporting local farmers who practice organic farming methods to minimize pesticide exposure and support the environment.