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The Devil's Village

The Dirty Dozen… Plus One Powerhouse Ingredient

Eating healthier doesn’t have to mean changing everything you eat.Often, it’s about changing the quality of what you already cook with.


This really clicked for me recently while I was on the 38 bus to Dalston, talking to a friend about gut health and how so many of us are trying to feel better without overhauling our entire lives. She mentioned that certain fruits and vegetables consistently carry higher pesticide residues — even after washing — and that choosing organic for those specific items can make a real difference.

That conversation stuck with me. So I decided to do the research — for myself, and for you.


Each year, independent testing shows that some fruits and vegetables consistently contain higher pesticide residues when grown conventionally. These are commonly known as the Dirty Dozen.

But alongside knowing what to be more mindful of, it’s equally important to know what to add.


That’s why we like to think of this as The Dirty 12 + One Powerhouse:12 foods to prioritise organic — and one ingredient that elevates them all:extra virgin olive oil.

My grandma handing me an orange from my garden.

The 12 Vegetables and Fruits Highest in Pesticide Residues (The Dirty Dozen)


According to the most recent Environmental Working Group (EWG) data, these are the 12 produce items most likely to contain higher pesticide residues when grown conventionally:


  1. Spinach Leafy greens absorb pesticides easily due to their large surface area.

  2. Strawberries Frequently rank at the top for number and variety of pesticide residues.

  3. Kale, collard & mustard greens Often test positive for multiple pesticides, including some banned elsewhere.

  4. Grapes Residues often remain even after washing.

  5. Peaches Thin skin makes them more susceptible to chemical absorption.

  6. Cherries High levels of residue found across multiple samples.

  7. Nectarines Similar to peaches, with consistently high residue levels.

  8. Pears Commonly contain several pesticide residues.

  9. Apples One of the most consistently contaminated fruits in testing.

  10. Blackberries A newer addition, but testing shows high residue frequency.

  11. Blueberries Often contain multiple pesticide residues.

  12. Potatoes Tend to retain pesticides that are difficult to remove with washing.


These items are more likely to carry multiple pesticide residues, sometimes from several different chemicals on a single piece of produce.


Why This Matters for Health


Research shows that diet is one of the main ways people are exposed to pesticides. A peer-reviewed study found that eating high-residue produce is directly associated with higher pesticide levels in the body, measured through urine samples.


While the long-term effects of low-level pesticide exposure are still being studied, scientists have raised concerns about potential links to:


  • Gut and digestive health disruption

  • Hormonal imbalance

  • Neurological development (especially in children)


This doesn’t mean you should stop eating fruits and vegetables, far from it. But it does suggest that choosing organic for certain produce can meaningfully reduce exposure.


The +1: Why Extra Virgin Olive Oil Belongs Here


Extra virgin olive oil is different.


It doesn’t carry pesticide residues in the way fresh produce can — and when sourced and produced properly, it’s one of the cleanest, most beneficial fats you can cook with.


But more importantly, it makes the Dirty 12 better:


  • It helps your body absorb nutrientsThe healthy fats in olive oil improve absorption of fat-soluble vitamins (A, D, E, K) from fruits and vegetables.

  • It supports gut and digestive healthPolyphenols in extra virgin olive oil help reduce inflammation and support a healthier gut environment.

  • It’s minimally processed when done rightHigh-quality olive oil is simply pressed from olives — no refining, no additives, no shortcuts.


In other words, while the Dirty 12 are foods to be more mindful of, extra virgin olive oil is the ingredient that brings balance, flavour, and function back to the plate.


A Practical, Non-Perfect Approach


You don’t need to buy everything organic to eat well.

A realistic strategy looks like this:


  • Prioritise organic for the 12 items listed above

  • Buy conventional for produce with lower residue levels (often called the “Clean 15”)

  • Wash produce thoroughly (while knowing it won’t remove everything)

  • Support local or small-scale growers where possible

  • Cook and dress your food with high-quality extra virgin olive oil


It’s not about being perfect — it’s about being intentional.


Why Ingredient Quality Keeps Coming Up


This conversation, whether it happens on a London bus or at a kitchen table, is part of a much bigger shift. More people are realising that how food is grown, picked, and processed matters just as much as what it is.


This way of thinking has long been central to Mediterranean food culture, where ingredients are valued not for trends or labels, but for their origin, simplicity, and integrity.


Same food. Better ingredients. More informed choices.


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