Organic vs. Non-organic? Prioritize Thin-Skinned Produce
TLDR:
Certain fruits and vegetables with thin skins, like strawberries, can absorb pesticides even after washing, making organic choices preferable, while those with thicker skins, such as avocados, are less affected by pesticide residue.
What produce should I buy organic?
Certain fruits and vegetables have thin skins and can absorb pesticides even after washing. Therefore, it's recommended as a general rule, it's more advised to choose organic for thin skined fruits (strawberries, blueberries) over thick skinned fruits (avocados).
The Dirty Dozen (2024)
Every year, the EWG comes out with The Dirty Dozen. They analyze a large list of produce (46 in 2024) and determine the list of 12 more contaminated with pesticies.
Here were the 12 this year:
- Strawberries
- Spinach
- Kale/collard/mustard greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell/hot peppers
- Cherries
- Blueberries
- Green beans
Wow... I eat over half of those every week...
The Clean 15 (2024)
On the contrary, theres a list that contained the least amount of pesticides according to the EWG's analysis.
1. Carrots
2. Sweet Potatoes
3. Mangoes
4. Mushrooms
5. Watermelon
6. Cabbage
7. Kiwi
8. Honeydew melon
9. Asparagus
10. Sweet peas (frozen)
11. Papaya
12. Onions
13. Pineapple
14. Sweet corn
15. Avocados
Do you notice a trend? A lot of these fruits & vegetables tend to have a thicker skin, leading to less pesticide penetration.
Dr. Rhonda Patrick
Cell Biologist & Podcast Host (FoundMyFitness)
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Dr. Rhonda Patrick is a cell biologist and cofounder of FoundMyFitness, a compendium of resources focused on promoting healthspan, longevity, and overall fitness through nutrition, exercise, and lifestyle behaviors.
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