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The definitive list of what you should eat organic and foods you can get away with not being organic

One of the biggest questions I get asked as a nutritionist and founder of Power5 is what to eat. For optimal health, a thriving mind, and a stable body weight I say eat real whole food that is in season organic and preferably locally sourced. However finding foods that are organic can be too expensive and becomes a barrier for people to achieve true health. Fortunately there are many fruits and vegetables that you can buy conventionally as they have their own protective layer from pesticides and chemical sprays.

 

Why should you choose organic?

Although choosing organic is not the be all and end all for good health it is one we need to be mindful of. Cumulative exposure to pesticides have been found to be carcinogenic, impair our hormonal function and can even be neurotoxic. Buying organic promotes organic farming practices which reduces chemical synthetic and pesticide exposure by farmers. Lastly organic produce is richer in polyphenols. Polyphenols are active compounds in food that have known protective effects on our health and support longevity.

 

Next time you hit the grocery store or the farmers markets take note of the foods below. The dirty dozen are foods that have the highest concentrations of pesticides when not organic. The clean15 are fruits and vegetables that are least exposed to pesticides and so you can get away with buying conventional types.

The dirty dozen – aka the produce you should buy organic

Strawberries

Spinach

Kale

Nectarines

Apples

Grapes

Peaches

Cherries

Pears

Tomatoes

Celery

Potatoes

Hot Peppers

The clean fifteen – the foods that don’t need to be organic

Avocados

Sweet Corn

Pineapples

Sweet Peas Frozen

Onions

Papayas

Eggplants

Asparagus

Kiwis

Cabbages

Cauliflower

Cantaloupes

Broccoli

Mushrooms

Honeydew Melons

For a full list of foods you should opt for organic head to Environmental Working Group’s website for a print out of the dirty dozen and clean15.


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