"Dirty fruit" refers to fruits and vegetables that the Environmental Working Group (EWG) identifies as having the highest pesticide residues, leading to recommendations to buy organic for these items, often called the "Dirty Dozen". These lists help consumers decide which conventionally grown produce might have more chemical residues, particularly those with thin skins where pesticides can penetrate easily, like strawberries, spinach, peaches, and apples.
These items had the highest amounts of pesticide residues when tested by the USDA. For example, more than 90% of samples of strawberries, apples, cherries, spinach, nectarines, and grapes tested positive for residues of two or more pesticides.
This gets at one of the biggest differences between organic and conventional farming: the types of inputs allowed. “A simplified summary [of organic] is no synthetic fertilizers, no synthetic pesticides, and no GMO (or genetically modified organism) inputs,” Jennifer says.
EWG's 2025 “Dirty Dozen,” or the 12 fruits and vegetables were most contaminated with pesticides, are:
In its list, the EWG targets strawberries as the number one ``dirtiest'' fruit, supposedly because of scary-sounding pesticide residues. Not surprisingly, the EWG, which is funded by organic food companies, recommends buying only organic strawberries.
The 🍓 strawberry emoji is often used to depict something fun, cute, or sweet. Someone may use it on social media to say, “Hey, you're cute!” or “I think you're romantic.”
While there's no single "number 1" healthiest fruit, blueberries are consistently ranked at the top for their exceptional antioxidant power (anthocyanins), supporting brain health, heart function, and potentially reducing inflammation and risk of chronic diseases like type 2 diabetes and heart disease. Other top contenders include avocados for healthy fats and fiber, raspberries for fiber, and pomegranates for antioxidants, but blueberries often stand out as a top choice.
Fruits with the highest amounts of sugar: Besides dried fruits, some fruits contain high amounts of sugar you might want to avoid. For example, a cup of fresh, chopped dates contains 101 grams of sugar, a cup of raw lychee contains 29 grams of sugar, and mangoes contain 22.5 grams of sugar.
Starchy vegetables (e.g. potatoes, corn) and acidic vegetables (e.g. tomatoes, bell peppers): this combination is believed to lead to digestive discomfort and potential acid reflux.
Key Takeaways. Consuming unwashed fruits can lead to foodborne illnesses due to harmful pathogens, bacteria, and pesticide residues, emphasizing the need for thorough washing. Experts agree that it is unsafe to eat unwashed fruits as it can expose you to bacteria like salmonella.
The "USDA Organic" seal also tells you that a product is 100% organic or made with at least 95% organic ingredients. Products with 70-94% organic ingredients cannot use the USDA Organic seal, but they can be labeled "Made with Organic Ingredients."
When it comes to long-term health, studies find that organic food exposes consumers to less pesticide residue. People who eat the highest amount of organic food seem to have the fewest cases of a cancer called non-Hodgkin lymphoma. People who are pregnant might benefit from eating organic food.
“Made with organic” products will not bear the USDA organic seal, but, as with all other organic products, must still identify the USDA-accredited certifier. You can look for the identity of the certifier on a packaged product for verification that the organic product meets USDA's organic standards.
Ackee: Ackee is a tropical fruit native to the Caribbean. The unripe and inedible parts of the fruit contain a toxin called hypoglycin A, which can cause severe poisoning.
Vegetables that get a bad rap
Why they're a problem: One in 5 samples of domestic, conventional blueberries had residue of phosmet, an OP pesticide that the Environmental Protection Agency considers a particular risk to children. Key takeaway: Conventional frozen blueberries also posed a very high risk.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
What is the best single food for survival? While there are several contenders, potatoes are often cited as one of the best single foods for survival due to their caloric density and nutrient content.
While there's no single "number 1" healthiest fruit, blueberries are consistently ranked at the top for their exceptional antioxidant power (anthocyanins), supporting brain health, heart function, and potentially reducing inflammation and risk of chronic diseases like type 2 diabetes and heart disease. Other top contenders include avocados for healthy fats and fiber, raspberries for fiber, and pomegranates for antioxidants, but blueberries often stand out as a top choice.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Watermelon can help reduce your body fat and waist circumference due to its high water content. Watermelon is also rich in vitamins A and C, which can help with skin health and metabolism.
1. Almonds. There you have it — the humble almond can be considered the most nutrient-dense food on the planet. Used to the spotlight by now, almonds have been at the center of multiple studies on heart health and diabetes-related benefits.