The Clean 15

Deciding to incorporate more fruits and vegetables into your diet is a great step toward better health. However, there is a caveat when it comes to choosing fruits and veggies. Studies have shown that certain fruits and veggies are safer than others when it comes to trace amounts of pesticides.

Due to growing concern over the effects of pesticides on long-term health, many healthcare experts recommend choosing organic options for some fruit and vegetables, particularly for the twelve which have landed on the “dirty dozen” list.


There’s another list, however, known as the “clean 15,” fruits and veggies that are generally considered safe to purchase non-organic, and they are:

  • onions
  • avocados
  • sweet corn
  • pineapple
  • mango
  • sweet peas
  • asparagus
  • kiwi fruit
  • cabbage
  • eggplant
  • cantaloupe
  • watermelon
  • grapefruit
  • sweet potatoes
  • sweet onions

Why do some fruits and veggies have more traces of pesticides than others? A lot of the items on this list, such as pineapple and sweet corn, have a protective layer than defends against pesticides. Still, it’s wise to wash these items as an extra measure of protection to reduce your risk of disease.

Whip Up Health Benefits

This list is packed with nutrient-dense fruits and vegetables that deliver a variety of health benefits. We want to highlight three of them and give you some ideas for incorporating them into healthy recipes.


Sweet potatoes are a nutritional goldmine, packed with vitamin A and rich antioxidants that offer powerful anti-aging effects. Indulge in maximum nutrition with Baked Sweet Potatoes. With the addition of olive oil, a healthy fat essential to your nutrition, and delicious spices, this dish will be sure to satisfy your craving.

Avocados are their own superfood, packing a dense amount of nutrition in each modest serving. They are loaded with heart-healthy monounsaturated fatty acids, contain more potassium than a banana, and have antioxidants that can greatly benefit eye health. Looking for a recipe idea beyond guacamole? Try this unique twist on wraps with a Black Bean and Avocado Wrap.

Finally, we round out our list with something sweeter, the mango. High in vitamin C, beta carotene, and antioxidants that can help prevent age-related macular degeneration, they are a great addition to any healthy eating plan. Try this Mango Surprise Smoothie to give your morning a boost. Bonus – it contains avocado for extra nutritional points!


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