Garlic

Conventional garlic is very safe. One of the best foods you can eat.

Onions

Conventional onions are very safe. One of the Clean Fifteen.

Nori (Seaweed)

Buy from reputable Japanese or Korean brands. Avoid cheap generic brands from unknown sources.

Artichokes

Conventional artichokes are very safe. One of the Clean Fifteen.

Cabbage

Conventional cabbage is very safe. One of the best budget vegetables.

Asparagus

Conventional asparagus is very safe. One of the Clean Fifteen.

Shiitake Mushrooms

Conventional shiitake is safe. Dried shiitake has concentrated nutrients.

Sweet Potato

Conventional sweet potatoes are very safe. One of the best value vegetables.

Broccoli

Conventional broccoli is safe. Organic is a bonus but not necessary.

Shallots

Conventional shallots are generally safe.

Kelp

Use in small amounts. Buy from certified clean-water sources.

Cauliflower

Conventional is fine. One of the safest vegetables to buy non-organic.

Radishes

Conventional radishes are safe and affordable.

Butternut Squash

Conventional butternut squash is safe. Thick skin protects the flesh.

Portobello Mushrooms

Conventional portobello is safe. Look for firm caps without dark spots.

Frozen Broccoli (Organic)

Frozen organic broccoli is an excellent value — often more nutritious than fresh that's been stored for days.

Acorn Squash

Conventional acorn squash is safe.

Watercress

Buy from reputable sources. Watercress is generally low in pesticides.

Brussels Sprouts

Conventional is generally safe. Organic preferred for regular consumption.

Turnips

Conventional turnips are safe and very affordable.

Peas (Fresh/Frozen)

Conventional peas are safe. Frozen organic is an excellent budget option.

Parsnips

Conventional parsnips are generally safe.

Fennel

Conventional fennel is generally safe.

Frozen Peas

Frozen peas are an excellent budget vegetable — nutritionally comparable to fresh.

Bok Choy

Conventional is acceptable. Cook to reduce goitrogen content.

White Button Mushrooms

Conventional white mushrooms are safe. Always cook before eating.

Arugula

Conventional is generally acceptable. Organic preferred for frequent use.

Eggplant

Conventional eggplant is generally safe.

Canned Tomatoes (BPA-free)

Choose BPA-free canned tomatoes (Muir Glen, Pomi, Eden Organics). Cooking increases lycopene.

Carrots

Organic preferred since carrots grow in soil and absorb pesticides. Baby carrots especially.

Leeks

Organic preferred. Wash thoroughly between layers.

Beets

Organic preferred. Beets absorb soil pesticides like carrots.

Scallions (Green Onions)

Organic preferred for raw use. Conventional acceptable if cooked.

Swiss Chard

Organic preferred. Rotate with other greens to avoid oxalate buildup.

Zucchini (Summer Squash)

Organic preferred, especially for the skin. Conventional is acceptable if peeled.

Romaine Lettuce

Organic preferred but conventional is acceptable if washed thoroughly.

Tomatoes

Organic preferred, especially for cherry tomatoes. Cooking increases lycopene absorption.

Basil

Organic preferred for fresh use. Grow your own for best quality.

Edamame (Soybeans)

Buy organic and non-GMO edamame. Avoid if you have thyroid or hormone issues.

Parsley

Organic preferred, especially for fresh use in large quantities.

Potatoes

Buy organic or peel conventional potatoes — most pesticides are in the skin.

Cucumber

Buy organic or peel conventional cucumbers — the wax coating traps pesticides.

Green Beans (String Beans)

Buy organic green beans — they are heavily sprayed with neurotoxic pesticides.

Hot Peppers (Jalapeño/Chili)

Buy organic hot peppers when possible, especially if eating the skin.

Mustard Greens

Buy organic. Mustard greens are in the same high-risk category as kale and collards.

Collard Greens

Buy organic — collards are heavily sprayed. Frozen organic is a great budget option.

Kale

One of the most pesticide-contaminated vegetables — always buy organic or grow your own.

Bell Peppers

Always buy organic bell peppers — they are the second most contaminated vegetable.

Celery

Always buy organic celery — it has no protective skin and absorbs pesticides directly.

Spinach

Always buy organic — spinach absorbs pesticides deeply into its leaves and cannot be washed off.

Cilantro

Always buy organic cilantro or grow your own. Used in large amounts in cooking.