Column: Dirty Dozen & Clean 15

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By Julia Chiappetta

Kale is one of the most nutrient-dense foods on the planet.  It is one of my favorites for salads, so I was sad to read a recent report from The Environmental Working Group (EWG) that it is back on the “Dirty Dozen List” of produce that contains the highest about of pesticide residue.  Ranked along with kale are: strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.

EWG publishes its “Dirty Dozen” list annually, ranking the 12 produce items highest in pesticide exposure. This group also analyzes data from the Department of Agriculture’s regular produce testing to determine its list.  The last time kale was included in the USDA’s produce tests was in 2009 when it ranked eighth on the Dirty Dozen list. “We were surprised kale had so many pesticides on it, but the test results were unequivocal,” said EWG Toxicologist Alexis Temkin in a release.  He went on to say, “more than 92 percent of kale had residue from at least two pesticides after washing and peeling the appropriate vegetables. Some had up to 18. Almost 60 percent of the kale samples showed residual Dacthal, a pesticide that is known as a possible human carcinogen.”

Kale offers many health benefits. It is great for digestions, high in iron, vitamin K, calcium and an omega-3 fatty acid, called alpha linolenic-acid. It is also low in calories and loaded with antioxidants, like Quercetin and Kaempferol.  And, did you know that kale is one of the best sources of vitamin C (one cup contains more vitamin C than a whole orange) as well as vitamin K (known to help with blood clotting by helping certain proteins bind to calcium). One cup of kale contains 7 times the recommended daily amount.

EWG also recently released its “Clean Fifteen” list, as well, highlighting the 15 produce items with the least amount of pesticide residue detected. It includes avocados, sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbages, cauliflower, cantaloupes, broccoli, mushrooms and honeydew melon.

The bottom line is to vet the organic produce you consume, especially with the onset spring and summer crops.  I find it has become more and more difficult to purchase clean, organic produce, even at farmers’ markets, and I find fewer and fewer organic fruits and vegetables in our local grocery stores. Of course, you can always grow your own.

As always, try to drink a nice, tall, organic green juice loaded with kale and spinach each morning to jump start your day with a high nutrient punch!  Spring is here and with it the hope that we have in the blooms coming alive before our eyes. I am excited by the warm breezes, magnificent sunsets and opportunity to be outdoors late into the evening. Don’t forget your neighbors or friends who are dealing with sorrow and pain; now is a good time to stop by with a colorful potted plant and a bright smile.

Julia Chiappetta is the author of “Breast Cancer: The Notebook” (Gemini Media, 2006) and is also the owner of Julia Chiappetta Consulting. She lives in Cos Cob. More information and past columns can be found at JuliaChiappetta.com

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