"The Dirty Dozen"

Bite This: In 2006 Americans spent 16.7 billion dollars on organic foods up from 13.8 billion dollars in 2005.

Over the weekend my friend and I were discussing if eating organic foods was really necessary. Her biggest concern about organic foods was the cost, and rightfully so. When weighing the options, there are pros and cons for eating organic vs conventional foods, but there is also room for compromise.

It's still being debated, but some organic fruits, vegetables and juices may contain more phytochemicals compared to the conventional foods. Organic meat may reduce the development of human antiobiotic resistance and lessen air water and pollution. Organic foods reduce exposure to pesticides which could be hazardous to pregnant women, infants, young children and farm worker households. Foods grown organically can promote a more sustainable food system, help reduce greenhouse gas emissions and lower energy requirements, as well as support local small farmers.

If cost is an issue, you can compromise and foods that are most contaminated with pesticides, choose to eat organic, and choose conventional foods for those that are least contaminated with pesticides. The Environmental Working Group (EWG) used data compiled by the USDA to create a list of the fruits and vegetables with the highest levels of pesticides coined "The Dirty Dozen."

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach

6. Imported Nectarines

7. Imported grapes

8. Sweet Bell peppers

9. Potatoes

10. Domestic blueberries

11. Lettuce
12. Kale/Collard Greens

The same group also created a list of the "Clean Fifteen" which includes fruits and vegetables with the lowest level of pesticides. These are the foods that you would not necessarily need to buy organic. Most of these foods you do not consume the outer peel which makes them less contaminated. However, you still want to wash the outside before cutting into the fruit.

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes

8. Eggplants

9. Domestic Cantaloupe

10. Kiwi

11. Cabbage

12. Watermelon                                                                        
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms

One meta-analysis study in the Journal of Science Food and Agriculture showed that organic dairy products had higher levels of protein, ALA, total omega-3 fatty acid, conjugated linoleic acid (which has evidence of improving weight loss), and EPA and DHA (omega-3 fats also found in fish oil) than conventional dairy products.
If I am to spend money on organic foods, I typically choose organic dairy products, organic meat and poultry, and those fruits and vegetables listed as the "dirty dozen."

Sound Bite: Try out your local farmer's market next time you are purchasing fruits and vegetables. You will likely find organically grown produce that fits your budget, plus you will be supporting local farmers.