Lately, my household diet has changed drastically to an all-organic, locally grown veggies and fruits. We rarely consume red meat these days and approximately twice a month, we’ll get a whole free-range kampung chicken to slow-cook some herbal soup. The reason is because the more I read and researched about organic farming methods versus the commercially non-organic farming methods, the more I’m worried about the health consequences of eating fruits and veggies that are contaminated with high level of toxic pesticide residues.

Following is a list of the most and least contaminated fruits and vegetables in the order of importance, researched and compiled by The Environmental Working Group (EWG), a non-profit consumer organization based in the States. There are many people who are reluctant to switch to an all-organic food diet because of the higher price tag in most organic produce, although sometimes you’ll be surprised to find that non-organic produce are more expensive or at a similar price range. If you want to go partially organic, the list below helps you determine which fruits and veggies are best to go organic and which you can go without.

The Dirty Dozen – Twelve Most Contaminated (Buy These Organic)
1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (Imported)
11. Carrot
12. Pear

The Clean Fifteen – Lowest in Pesticides
1. Onion
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet Potato

Download a comprehensive Shopper’s Guide to Pesticides here.