We all know we need to be eating organic but there are several reasons we don’t. One of the main ones being cost and that for some it’s inaccessible. Choosing organic means we’re selecting items that are free of pesticides and harmful chemicals that have been linked to cancer and hormonal disruption. While many of us may not be able to eat organic all the time, the Environmental Working Group put out a list that highlights the different types of produce that with the highest pesticide concentrations. This allows us, as shoppers, to make selective and informed decisions to go organic when we need to. With the promise of fresh fruits and vegetables as the weather warms up, we thought we should have another look at the list of these top 10 organic fruits and veggies that we all need to be eating. Have you made the organic switch?

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1. Apples
They say an apple a day keeps the doctor away…well, maybe not if it’s a conventional apple. Apples are number one on the Environmental Working Group’s “Dirty Dozen” list, meaning they’re the most heavily sprayed with pesticides. According to the analysis, 99 percent of apple samples, after washing, tested positive for at least one pesticide residue. The pesticides sprayed on apples, such as Syngenta‘s Paraquat have been associated with developing Parkinson’s disease and is banned in the EU. Other pesticides such as Chlorpyrifos can damage the nervous system. Organic apples won’t break the bank so it’s definitely a good idea to make the switch to organic as soon as you can.

2. Strawberries
Strawberries are a beloved fruit and since they’re so delicate and soft, they’re often prone to fungi attack. For this reason, farmers usually spray fungicide on them. Forty-five other pesticide residues are also found on strawberries and some have been researched to be carcinogenic, hormone disruptive, neurotoxic and toxic to honey bees. Strawberries are one of summertime’s most refreshing fruit and organic strawberries can also be quite pricey. If you can’t find fresh organic strawberries, look for cheaper organic frozen ones.

3. Celery
Many people think that celery doesn’t do much in the nutrition department but it does pack quite a fibrous punch, and it’s a phytonutrient superstar. Celery made its way onto the Dirty Dozen list because it contains 64 pesticide residues, 27 of them being hormone disruptors. Choosing organic celery is definitely a good idea and can be found relatively inexpensive.

4. Cherry Tomatoes
These bite-size tomatoes are excellent sources of lycopene, which is known to protect against osteoporosis and prostate cancer. Cherry tomatoes are another item found on the Dirty Dozen list for having 69 different pesticide residues. The majority of these pesticides are suspected to be hormone disruptors, neurotoxins and toxic to reproductive health. According to the Environmental Working Group, a single cherry tomato contains 13 different pesticides on it.

5. Cucumbers
Cucumbers are one of the most widely eaten fruits (yes, fruits!). According to the USDA Pesticide Data Program, cucumbers contain 86 different pesticides. Many of these pesticides are known carcinogens and many of them are also incredibly harmful to the environment. Conventional cucumbers are also covered by a synthetic wax to protect the fruit during shipping. The wax is made up of chemical contaminants so if you’re opting for non-organic cucumbers, remember to remove the skin. To avoid the pesticide residues and the synthetic waxes completely, go organic.

6. White Potatoes
White potatoes are a staple in many North American households – many of us grew up eating the classic meat and potatoes dinner. White potatoes are often demonized for being incredibly starchy and lacking much nutrition. They do, however, contain quite a bit of fibre. These tubers have also made their way onto the Dirty Dozen list; this is because they contain 35 pesticide residues many of them suspected for being hormone disruptors. According to the Environmental Working Group, the average potato contained more pesticides by weight than any other produce item. These are not to be mistaken with sweet potatoes, which are actually on the “Clean Fifteen” list. This list is comprised of fifteen fruits and vegetables with the lowest concentrations of pesticides.

7. Spinach
Spinach is a versatile leafy green that is one of the healthiest vegetables containing vitamin A, vitamin K and iron. However, it’s also highly sprayed. It lands at number seven on the Dirty Dozen list, meaning it doesn’t contain as many pesticides as produce higher up on the list, but it still has harmful pesticide residues. Spinach contains 54 pesticide residues and many of them are neurotoxic and toxic to honeybees. The pesticide permethrin, used on spinach, is an insect repellent and is found to be carcinogenic, hormone disruptive and toxic to honey bees.

8. Imported Snap Peas
Imported snap peas have made their way onto the Dirty Dozen list. Snap peas are a good source of vitamin C and fibre, both helping to support the immune system. Snap peas contain 78 pesticide residues, making it one of the highest on this list. Most of these are suspected endocrine disruptors, which control hormones within the body. Hormones are like messengers that send out important functional messages all around the body. If hormones are disrupted by synthetic chemicals like pesticides, that means that messages will not be sent and received properly leading to irregular body functions. Similar to cherry tomatoes, a single snap pea contains about 13 different pesticides.

9. Grapes
Grapes can be sweet, tart, soft or crunchy, but mostly they’re just delicious. Unfortunately, they are quite high on the Dirty Dozen list. Most fruit is heavily sprayed with pesticides since its quite sweet, making it harder to protect from insects and fungi. Grapes contain 56 different pesticide residues. The main pesticide used has harmful environmental affects. It’s a powerful insecticide that kills honey bees and other important pollinators.

10. Kale
Everyone’s beloved leafy vegetable has found a place on the Dirty Dozen list. Kale is nature’s superfood – it’s high in fibre, it protects against cancer, arthritis, heart disease and diabetes, yet it’s one of the most heavily sprayed crops. According to the Environmental Working Group, kale has been found to be contaminated with insecticides that are toxic to the human nervous system. Kale contains about 55 pesticide residues. Organic kale is not hard to find and is only about $1-$1.50 more than conventional kale, so it’s absolutely worth making the switch.

tamara-green-living-kitchen Tamara Green is co-founder of The Living Kitchen, and a Holistic Nutritionist and Natural Cook. She combines her knowledge of nutrition and passion for cooking good food to work with clients to create lasting changes in their lives.