{"id":11349,"date":"2021-08-03T13:12:05","date_gmt":"2021-08-03T13:12:05","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=11349"},"modified":"2021-08-03T13:13:17","modified_gmt":"2021-08-03T13:13:17","slug":"know-what-to-eat-the-dirty-dozen-and-the-clean-fifteen","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2021\/08\/03\/know-what-to-eat-the-dirty-dozen-and-the-clean-fifteen\/","title":{"rendered":"Know What to Eat: The Dirty Dozen and the Clean Fifteen"},"content":{"rendered":"

\"Know<\/p>\n

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a> <\/p>\n

Pallav K. Mehta, MD<\/a>, Director of Integrative Oncology, MD Anderson Cancer Center at Cooper<\/a><\/em><\/p>\n

Each year, the nonprofit advocacy organization the Environmental Working Group (EWG) releases a list of the 12 most pesticide-laden fruits and vegetables on the market.<\/p>\n

Nearly 70% of fresh, non-organic produce sold in the US contains residues of pesticides, even after washing. Pesticides\u00a0are widely used when growing fruits, vegetables, and other crops to reduce damage from rodents, insects, and germs. Even though pesticides are regulated by the FDA and EPA, they can have harmful effects on health. Pesticides can produce free radicals in the body that can trigger low-grade chronic inflammation that is an underlying cause of bone loss. Some studies have also found that pesticide exposure could be linked to an increased risk of Alzheimer\u2019s disease.<\/p>\n

Since 2000, EWG researchers have studied nearly four dozen popular fruits and vegetables that had been washed or peeled with the typical precautions taken by American consumers. EWG labels the 12 most contaminated products the \u201cDirty Dozen.\u201d These fruits and vegetables are so contaminated with pesticides, it is recommended that you should avoid eating them when conventionally grown and when organic options are not available.<\/p>\n

On the positive side, the EWG also categorizes the \u201cClean Fifteen.\u201d These are the 15 least contaminated fruits and vegetables that can be eaten safely, even when grown conventionally. These fruits and vegetables are good options when organically grown produce is not available.<\/p>\n

However, the basic list does not include full information on this produce. For example, although apples were ranked as the most contaminated item overall, imported nectarines had a shocking 100% rate of positive test results for pesticides. Additionally, a single sample of kale, collard greens, and mustard greens contained up to 20 different pesticides.<\/p>\n

The Dirty Dozen includes some of the most healthful fruits and vegetables available, with beneficial nutrients, so you shouldn\u2019t eliminate them from your diet. The solution is generally to choose organically grown vegetables and fruits from that list to limit exposure to pesticides.<\/p>\n

However, organically grown produce is not always available, and it tends to cost more than conventionally grown items. The Clean Fifteen and Dirty Dozen lists are great resources to help you decide which conventionally grown foods are good options and when to spend a little extra on organic. Bottom line: when purchasing organic produce, it is more important to buy organic options from the Dirty Dozen list.<\/p>\n

The Dirty Dozen: <\/strong><\/p>\n