One of the best ways to increase the nutrition on your plate is to eat locally grown, in season fruits and vegetables.
Imported blueberries from Chile are not going to be as high in nutrients as blueberries from Portugal or Spain given the transit time to supermarket, and what’s even more important to bear in mind is that foods that are grown out of season can be exposed to ripening agents, favouring shelf life instead of flavour and goodness.
If you’re overwhelmed by the price of organic produce you might be surprised to hear that some fruit and vegetables are much higher in pesticides than others - and that’s where the dirty dozen comes into play. This list is created each year by the Environmental Working Group (EWG) referencing 12 specific types of fruit and vegetables subject to high levels of pesticides in their growing process based on USDA pesticide monitoring. Why is this important? Well because supermarkets import fruit and vegetables from various countries for example a lot of sweet potatoes are imported from the United States. You can read about the dirty dozen list below.
Why eat in season fruit and vegetables?
The nutritional profile is higher. When grown in season, foods follow their natural growing cycle and there is no need for ripening agents, which contain chemicals that aren’t typically good for your body.
Food tastes better. Have you ever tasted a strawberry out of season and wondered why it tasted so off? Naturally ripened produce will have more flavour.
It’s better for the environment. Local produce has less impact on the planet since it’s not being shipped far away.
Beetroot
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Kale
Leek
Mushroom
Onion
Pak choi
Parsnip
Potato
Purple sprouting broccoli
Swede
Turnip
Apples
The Dirty Dozen - what 's on the list?
Strawberries
Spinach
Kale, collard & mustard greens
Nectarines
Apples
Grapes
Bell & Hot peppers
Cherries
Peaches
Pears
Celery
Tomatoes
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