When 'Superfoods' Are Toxic
You're trying to do the right thing for your body...
Filling your grocery cart with colorful vegetables... Snacking on nuts and fresh berries instead of chips... And maybe even blending up a spinach smoothie in the morning.
But that daily bowl of "superfoods" could be backfiring... delivering a dose of toxins straight into your system.
Now, we all know we need to eat more fresh fruits and veggies.
But depending on how they were grown, your healthy habits could be doing more harm than good...
As a yearly tradition, the Environmental Working Group ("EWG") publishes a list of the 12 foods that have the highest amounts of pesticides.
To create this so-called "Dirty Dozen" list, the organization analyzes produce throughout the year to show which 12 products are notoriously laced with chemicals that are likely harmful to humans.
Longtime readers know that for years, I've recommended following EWG's list. And unfortunately, the 2026 release revealed a disturbing new trend...
The 'Dirty Dozen'... and More Bad News
First up is the 2026 Dirty Dozen:
- Spinach
- Kale, collard, and mustard greens
- Strawberries
- Grapes
- Nectarines
- Peaches
- Cherries
- Apples
- Blackberries
- Pears
- Potatoes
- Blueberries
None of these are foods you should just cut out of your diet.
For example, longtime readers know that I call blueberries the "perfect blue food." They're packed with antioxidants (like vitamin C, vitamin E, beta-carotene, fiber, and manganese), flavonoids, anthocyanins (which give them their blue color), and other nutrients. They can lower cholesterol, improve eyesight, and reduce inflammation.
Spinach is another food you should eat every day. It's high in vitamins C, E, and K, along with iron. And just one cup of spinach contains nearly half of your body's daily magnesium needs.
As for the disturbing part I mentioned, this year, researchers found a staggering amount of "forever chemicals" hitching a ride on your favorite fruits and veggies.
Also called per- and polyfluoroalkyl substances ("PFAS"), these are manmade chemicals used in industrial processes (like the automotive, construction, and electronic industries) and in the making of many household items (like nonstick cooking pans, stain-resistant sprays, and even dental floss) since the 1950s. And some commonly used pesticides happen to be PFAS too.
They're nicknamed "forever chemicals" because they don't break down easily in the environment. As a result, these chemicals can leach into the air, soil, and water... and build up in our bodies over time. Research has shown that exposure to high levels of PFAS can result in serious health problems like hormone disruption and changes in liver enzymes.
As for what the EWG found, the group looked at 930 produce samples from California. (This state grows the majority of the produce that ends up on Americans' dinner tables.)
Among the 78 different types of fruits and veggies, a shocking 51% of the categories had PFAS pesticide residue.
All these samples were from non-organic produce.
Two Steps to Minimize Your Exposure
The best first step is to choose organic when buying any of the Dirty Dozen.
It's true that in some cases, buying organic isn't worth the added cost... But when it comes to foods with the highest concentration of pesticides, it helps. Typically, organic versions have much lower levels of harmful chemicals, as well as fewer dangerous ones.
But remember, "organic" farms still use various chemicals and pesticides. They just use ones certified by the National Organic Standards Board. Two of the most common organic pesticides are rotenone and pyrethrin. At high exposure levels, rotenone has a possible link to Parkinson's disease, and pyrethrin can cause people to have tremors, aggressive behavior, and excessive salivation.
That's why buying organic isn't the only step you should take.
Step No. 2 is to do what I do and always wash, soak, and rinse your produce, too...
The rinse I prefer for produce is a mix of water and white vinegar (about 3 to 4 parts water to 1 part vinegar). I let everything soak for a few minutes and then rinse off the fruits and vegetables with just water.
If you're short on time, at the very least, a simple run under the tap helps... A study from the Journal of Food Protection also showed that simply letting leafy greens soak in cold tap water for two minutes before rinsing had the same effect.
But for irregularly shaped foods with lots of tight spaces, like broccoli, you might want to take the time to give them a good soak.
Now, for some good news: The EWG also has a "clean" list of produce that is least contaminated with pesticides.
When buying something on the clean list, I save a few bucks and skip the organic offerings. Check out this year's "Clean Fifteen" list here.
These days, a walk through the produce aisle might feel like a balancing act between protecting your health and protecting your wallet, especially with grocery prices staying stubbornly high. Paying a premium for the organic version of every item isn't realistic for most of us. So if you want to stretch your grocery budget while reducing your exposure to dangerous toxins, you need to know exactly where to spend and where to save.
P.S. Safeguarding your diet is just one step toward protecting your long-term health and independence... I recently detailed a simple, often-overlooked physical routine designed to keep you steady on your feet and protect you from a dangerous fall. (Subscribe today to read the issue and unlock my entire library of more ways to turbocharge your health and wealth.)
What We're Reading (and Watching)...
- Something different: This is what your baby sees.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
April 7, 2026