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The Dirty Dozen and Clean Fifteen Vegetables and Fruits

By Dr. Amy Davis, MD

Nearly 70% of produce sold in the United States comes with pesticide residues. Each year the Environmental Working Group publishes its list of the top 12 fruits and vegetables that contain the highest amount of pesticides compared with organic. The surprising news this year was the inclusion of Kale, 92% of which contained two or more pesticide residues per USDA testing. The USDA found 225 different pesticides on popular fruits and vegetables that are commonly eaten each day.

EWG’s Dirty Dozen List for 2019
Strawberries (#1 for the last 4 years), Spinach, Kale, Nectarines, Apples, Grapes, Peaches, Cherries, Pears, Tomatoes, Celery, Potatoes.
More than 90% of samples of strawberries, apples, cherries, spinach, nectarines, and kale showed 18 different pesticides.

EWG’s Clean Fifteen for 2019
Avocados, Sweet Corn, Pineapples, Frozen sweet peas, Onions, Papayas, Eggplants, Asparagus, Kiwis, Cabbage, Cauliflower, Cantaloupe, Broccoli, Mushrooms, Honeydew Melon.

Relatively few pesticides were detected on these foods and what was found was in low concentrations. Avocados and sweet corn were the cleanest. More than 70% of the clean group samples had no pesticide residues. Multiple pesticide residues are extremely rare on the Clean Fifteen list. Only 6 percent of the Clean Fifteen fruit and veggies had two or more pesticides present.

What can you do to make the healthiest choices for you and your family?
When consuming the Dirty Dozen — Choose organic when feasible, especially if you are pregnant or feeding children.

Learn how to wash produce. Making your own baking soda or salt solution may be the best option.

Don’t stress out! Simply soaking your produce for a few minutes or rinsing with running water for at least 30 seconds will help the food you serve to be safer.
For Optimal Health eat lots of fruits and vegetables. A rainbow of colors consumed each day provides a beneficial variety of phytonutrients.

All research agrees on the health benefits of a diet that is rich in fruits and vegetables, and eating fresh produce — organic or conventional depending on your budget – is essential for optimal health and wellness.

Yours in Health!
Dr. Amy K Davis M.D.
Crossing Back to Health
11477 Olde Cabin Rd.
Creve Coeur, MO 63017
636 778-9158
www.crossingbacktohealth.com

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