Optimize Your Vitamins
The Clean Fifteen
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You may have read my earlier post about the “Dirty Dozen” foods with the highest pesticide amounts that you should always purchase organic to eliminated approximately 80% of your pesticide intake. The “Clean Fifteen” are the foods with the lowest pesticide amounts that are pretty safe to eat conventionally grown.
- Avocado – The thick skin prevents any pesticide from being absorbed into the fruit that you eat. Avocados are a great source of healthy fats.
- Sweet Corn – I’m fairly certain that there’s nothing more delicious than sweet corn on a warm, summer night. Here in the Midwest, it’s very easy to find at your local farmer’s market.
- Pineapple – The tough outer skin of the pineapple acts as a protective barrier for the sweet fruit on the inside. As will all fruits and veggies, be sure to rinse it off before slicing.
- Cabbage – Unlike most leafy greens, cabbage is nearly pesticide-free. It’s also an amazing source of beta carotene, an important anti-oxidant.
- Sweet peas – Sweet peas taste great cooked and raw. Just make sure to rinse them off before eating or cooking.
- Onion – A lack of pest threats leads to little to no pesticide use on all varieties of onion.
- Asparagus – Similar to onions, asparagus has few natural pests so no need to spray chemicals on them.
- Mango – Buy mangoes when they’re very bright in color and somewhat soft. If it doesn’t smell fruity, it’s not yet ripe.
- Papaya – They come in both red and yellow varieties, but an unripe papaya can actually be used as a meat tenderizer. Papayas are also very high in vitamin C.
- Kiwi – That weird, furry skin on kiwi is a great barrier against contamination.
- Eggplant – Once believed to be poisonous, eggplants are now cooked in a variety of delicious ways.
- Grapefruit – This tropical fruit is delicious, but has many known adverse interactions with prescription medication. Make sure that any of your medications are not on the list before adding this fruit to your regular diet.
- Cantaloupe (domestic) – Cantaloupes grown in the United States have very little pesticide residue, but it’s still important to wash the rind before slicing. Cantaloupe is notorious for carrying salmonella on its tough outside.
- Cauliflower – High in vitamin C, folate, and dietary fiber. Make sure to eat the vegetable raw or steamed to preserve the nutrients.
- Sweet potato – These work amazingly as a substitute for white potatoes that have a significantly higher amount of pesticides.