Organic September: The Dirty Dozen & The Clean Fifteen
Organic foods have become increasingly popular because of their dual advantages for our health and the environment. But what sets them apart? Organic foods are cultivated using sustainable practices that prioritise reduced chemical usage, resulting in more natural and nutrient-rich produce with a multitude of health benefits.
Read on to explore how organic foods can improve your health and discover which specific produce is most valuable to purchase organic.
1. Reduced Exposure to Harmful Chemicals
Organic farming techniques restrict the use of harmful synthetic chemicals, such as pesticides, herbicides and antibiotics, leading to fewer chemical residues in organic foods. By choosing organic options, you may reduce your exposure to harmful toxins, which in turn eases the chemical load on your body and supports better overall health in the long-term.
2. Enhanced Nutrient Content
Organic foods have been found to contain higher levels of nutrients, including antioxidants, vitamins and minerals. This might be largely due to organic farming methods, which pay close attention to soil health and refrain from using harmful chemicals like pesticides, herbicides and fungicides that may degrade nutritional content. By creating healthier soil and avoiding harmful residues, organic farming may lead to more nutrient-dense produce.
3. Free From GMOs
Organic food is GMO-free, which means that produce grown organically has not been genetically modified in any way. GMOs (genetically modified organisms) are often used to enhance crop yield and resist pests, however, their consumption may bring a host of health risks. Due to their toxicity and potential to instigate allergic reactions and disrupt gut health, they are better avoided.
4. Lowered Consumption of Synthetic Additives
To be considered completely organic, a food item must be free from any artificial additives, like sweeteners, preservatives, colouring, flavouring, and monosodium glutamate (MSG). Steering clear of these synthetic additives is advantageous because they may be linked with various health issues, ranging from digestive disorders like irritable bowel syndrome (IBS) and Crohn’s disease to weight gain and metabolic disorders.
5. Better Environmental Impact
Organic farming is widely known for its positive impact on the climate and biodiversity. Its benefits include reducing greenhouse gas emissions and energy consumption, minimising the risk of soil and water pollution and increasing the soil’s ability to capture and store more carbon. Subsequently, organic farming may contribute to healthier ecosystems and play a role in mitigating climate change.
The 2024 Dirty Dozen & The Clean Fifteen
The “Dirty Dozen” comprises 12 fruits and vegetables known to have the highest levels of pesticide residues, even after washing or peeling. In comparison, the “Clean Fifteen” refers to 15 fruits and vegetables that generally have the lowest levels of pesticide residues.
The 2023 Dirty Dozen
- Strawberries
- Spinach
- Kale, collard and mustard greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell and hot peppers
- Cherries
- Blueberries
- Green beans
The 2024 Clean Fifteen
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Sweet peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Watermelon
- Mushrooms
- Mangoes
- Sweet potatoes
- Carrots
Transitioning to an organic lifestyle doesn’t have to be overwhelming. Start with small changes, such as choosing organic versions of fruits and vegetables listed on the “Dirty Dozen” list. If buying organic isn’t always feasible, aim to incorporate a colourful range of produce daily. This supports a healthy diet in the long run and is better than avoiding fresh produce altogether.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: [email protected]
Website: www.holsome.uk