8 Signs That You Have a Vitamin Deficiency

Aches and pains, cracks or rashes, sleeping disorders and stress may be a result of many things. When you are not feeling 100%, your body is likely telling you that something is wrong. Sometimes, the signs are quite apparent right away and at other times, they just build up over time.

Your body will go to any length to let you know when there is something wrong. With unhealthy diets, little nutrition knowledge and lack of fitness, many of us have become vitamin deficient or mineral deficient in multiple ways. The latest studies say that over 80% of all North Americans are either vitamin deficient and/or mineral deficient in at least 2 ways. You may not get a life threatening disease from vitamin deficiency, but you can end up with impaired body and mind function. This can cause many human disorders including stress, weight loss, weight gain, immune impairment, sleeping problems, cardiovascular and digestive problems.

Some of the disorders caused by mineral deficiency and vitamin deficiency are evident externally, while other deficiencies are undetectable as they affect the inside of our mind and body like a cancer. If left untreated, the deficiencies may lead to longer term problems. Both a healthy set of vitamins and minerals are essential in property function of our body and mind.
 

Here are 8 signs that you have a vitamin deficiency or a mineral deficiency or a combination of both:

Sign #1: Painful muscle cramps

 
Vitamin/Mineral Deficiency: If you are suffering from painful cramping of the muscles in your toes, legs, feet or lower back, you are likely deficient in CALCIUM, POTASSIUM and/or MAGNESIUM. This can be caused by irregular or low intake of these minerals and vitamins through your diet and/or heaving sweating from fitness or hot weather.

How to Fix the Vitamin Deficiency: While exercising, make sure that you are eating more fruits and vegetables that are high in calcium, potassium and magnesium as your body tends to sweat these minerals and vitamins away, leaving you malnourished. The quick and easy fix is to eat more dark leafy green vegetables such as spinach, kale and even dandelion. Other vegetables high in these minerals include bok choy (a Chinese vegetable) and broccoli. Fruits that are high in magnesium, potassium and calcium are bananas, squash, cherries, grapefruit (in moderation) and apples of all types. Whole foods that can also fix this vitamin deficiency include hazelnuts and almonds.

Sign #2: Abnormal bleeding and failure to clot

 
Mineral/Vitamin Deficiency: In many ways, this is one of the most worrying of the body clues because it involves blood. When you have more bleeding than usual and/or failure of your blood to clot (from injuries, nose bleeds or cuts), you may be deficient in CALCIUM, PHOSPHOLIPID, VITAMIN C and VITAMIN K. This is usually caused by a lower than recommended intake of these vitamins in your diet. If this is a regular occurrence, you may have one of many coagulation problems or diseases and you should consult your health physician as soon as possible.

How to Fix the Vitamin Deficiency: When you have problems with bleeding and clotting, you need to pay attention to this ASAP. Here are some foods that are rich in calcium and vitamins that will help your condition: pinto beans, red beans, white beans, tofu, bok choy, kale, spinach and broccoli. If you are not vegan, you can also try salmon and sardines which are high in calcium. Other foods that are rich in Vitamin C and K include oranges, grapefruit, strawberries, tomatoes, sweet red peppers, potatoes and broccoli.

Sign #3: Cold sores and mouth sores

 
Mineral/Vitamin Deficiency: From the higher level, cold sores are actually caused by the herpes simplex virus type 1 and it’s noted that most adults in North America have this virus. Usually, it is transferred via kissing or coming into close contact with someone who has an active outbreak. Certain things in our life and diet trigger the onset of cold and mouth sores, which can be prevented and treated in many ways including: flu/chest infections, exposure to sun, wind exposure, hormonal changes (like pregnancy) and emotional/physical stress. Therefore, cold sores are not directly linked to a vitamin deficiency or mineral deficiency.

How to Fix and Treat Cold Sores: although not directly caused by deficiencies in minerals or vitamins, cold sores can be treated and prevented by diet choices. Lysine is an essential amino acid that inhibits the spread of the herpes simplex virus. Foods that are rich in lysine include legumes (and for those we are not vegan, milk, fish, cheese and certain types of meat). In addition, lemon ointments, green tea, reishi, honey and zinc are all known to fight cold sores. Zinc is of particular note, because research studies have shown that zinc will make a cold sore go away faster.

Sign #4: Cracks around the mouth

 
Mineral/Vitamin Deficiency: This clue is different from the cold and mouth sores as this is just the cracking of the skin around your mouth. The vitamin and mineral deficiency when you have this condition is likely caused by a lack of IRON, INC, VITAMIN Bs like NIACIN (B3), RIBOFLAVIN (B2) and B12.

How to Fix Cracks Around Your Mouth: This is also an easy and quick fix. For vegans, look for legumes/lentils, peanuts, tahini, Swiss chard and sun dried tomatoes. In addition, for non-vegans, look to add poultry, certain seafoods (like oysters and clams), eggs and tuna into your diet. Vitamin C also enhances the absorption of iron, so pair the above iron rich foods with cauliflower, broccoli, kale and red bell peppers.

Sign #5: Abnormal numbness or tingling of the feet and/or hands

 
Vitamin/Mineral Deficiency: both tingling and numbness of the feet and/or hands is usually caused by a lack or deficiency in B VITAMINS. This lack of vitamins often causes anemia (destruction or slow development of red blood cells). This in turn results in hormonal imbalances, fatigue, depression and even anxiety. The deficiency in B Vitamins such as folate (B9), B12 and B6 can lead to more serious mental and body issues.

How to Fix this Vitamin Deficiency: Eat more organic vegetables that contain folate and other B Vitamins. These include beets, asparagus and spinach. Whole foods containing essential B Vitamins include black beans, lima beans, kidney beans and black beans. For non-vegans, add eggs, poultry, bi-valve seafood and octopus into your diet.

Sign #6: White or red acne like bumps all over

 
Mineral/Vitamin Deficiency: Most likely, you are deficient in multiple vitamins and minerals including: VITAMIN A, VITAMIN D and essential fatty acids. Sometimes it runs even deeper, as the red or white acne like bumps all over your body and face can be a result of a deficiency of beta carotene which the body uses to make Vitamin A. Untreated deficiencies of this type can lead to dry mucous membranes around the eyes, slow wound healing, cracked skin, dry and rough skin as well as reduced senses, so it can be serious!

How to Fix the White/Red Acne Like Bumps: Increase your daily intake of healthy fats (and reduce your intake of trans fats and saturated fats). This can be accomplished by eating more chia, hemp and flax seeds, walnuts and almonds and for non-vegans, sardines and salmon. For Vitamin A deficiencies, you can also add more dark leafy greens into your diet (including spinach and kale) in addition to vegetables like red bell peppers, sweet potatoes and of course, carrots.

Sign #7: Upset digestive system and bloating

 
The Vitamin Deficiency: If you are experiencing problems with your digestion, stomach aches and upset stomach after eating, you are likely deficient in VITAMIN B1 also called THIAMIN. The vitamin deficiency causes poor appetite, unintended weight loss, gastric upset, bloating, vomiting, and nausea. More serious forms of the Thiamin deficiency can even cause mental depression and an inability to concentrate.

The Fix for An Unhealthy Digestive System: There are many thiamin rich foods that you can add to your diet to fix the problems associated with stomach aches. These foods include: marmite (yeast extract), sesame butter/tahini, sunflower seeds, dried herbs (like coriander, poppy seeds and sage), pine nuts, pistachios, macadamia nuts, and pecans. Other non-vegan sources of thiamin include fish and pork chops. You can also try incorporating pro-biotics into your diet for better digestive system function.

Sign #8: Face rash and hair loss

 
Vitamin Deficiencies: Many people attribute both hair loss and a scaly red rash on the face to stress and lack of sleep. However, it can be a sign of a more serious vitamin deficiency that includes the lack of proper amounts of Biotin (Vitamin B7). This can cause not only pale, dry and scaly skin, both also emotional depression, upset stomach, loss of appetite, and hair loss. Unfortunately, our bodies are not designed to store most B vitamins, so we need to replenish them through diet and nutrition daily. In addition, weight lifters who eat raw eggs are particular vulnerable to a lack of Biotin (B7) because raw eggs are rich in avidin which decreases the absorption of Biotin in our system.

How to Fix the Face Rash and Hair Loss: For vegans, getting Biotin B7 vitamins into our system is as easy as eating more avocados, mushrooms, cauliflower, soy beans, nuts, bananas and raspberries. For non-vegans, you can eat for COOKED eggs (rather than raw eggs).

Do you have other weird body signs that you would like us at Just Add Good Stuff to research? Let us know and let’s continue this discussion!

GOJI BERRY INFOGRAPHIC > Just Add Goji Berries… Check out the Top 10 Health Benefits, Interesting Facts and Recipes Here!

The Just Add Good Stuff INFOGRAPHIC SERIES continues with our Goji Berry Infographic. The original infographics (or infograms) that we are designing provide you with interesting facts and things about the best fruits, whole foods and vegetables in addition to general health details. From weird and wacky facts to nutrition information per serving, these infographics is a starting point to help you kick start a more happy and healthy lifestyle. We hope you enjoy them!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Goji Berries! Goji berries (or goji berry) have been used in Asian herbal medicine for over 5,000 years. The goji berry is one of the most nutrient rich foods in the world. It is a vegetarian form of protein and is packed with essential amino acids, vitamins A, C, B2 and E. They also contain over 20 trace minerals and beta-carotene. Goji berries are ‘superfoods’. Here is our Goji Berry Infographic that outlines the Top 10 health benefits of goji berry, goji nutrition information, goji berry recipes and some interesting facts about goji berries in general. Here is the Just Add Good Stuff Goji Berries Infographic:

TOP 10 Health Benefits of Goji Berries as described in the Just Add Good Stuff Goji Berry Infographic:

1. rich in antioxidants that boosts our immune system
2. goji berry helps fight free radicals that contribute to cancer & ageing
3. high in beta-carotene improving vision & prevents cataracts
4. goji berries provides our body with vitamins B1, B2, B6 and E
5. contains another 22 minerals and 11 amino acids
6. goji berry is used to treat cancers, skin disease and inflammation
7. prevents and fights both fatigue and tiredness
8. goji berries are high in natural plant based protein and iron
9. stimulates release of human growth hormone (anti-aging)
10. goji berry reduces blood pressure and cholesterol levels

Goji Berry Nutrition Facts as described on our Goji Berries Infographic

• Serving Size = 1 oz (28 g)
• Calories = 100
• Calories from Fat = 0
• Total Fat = 0 g
• Cholesterol = 0 mg
• Sodium = 75 mg
• Potassium = 0 mg
• Total Carbohydrate = 21 g
• Dietary Fiber =3 g
• Sugars = 13 g
• Protein = 4 g
• Vitamin A = 140% RDI
• Vitamin C = 20% RDI
• Calcium = 4% RDI
• Iron = 10% RDI

Healthy Goji Berry Recipes on our Goji Berries Infographic

1. Organic Dried goji berries
2. Green Monster juice
3. Mixed Berry Flax/Hemp bread

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Goji Berries as described on our Goji Berry Infographic

• Goji berries are rich in zeaxanthin, and have been known to prevent the loss of eyesight in people over the age of 65
• They enhance fertility and improve sexual function, particularly in men
• Goji berries are used to relieve headaches and insomnia
• Contains 13% more protein than whole meat
• Make a great snack and come dried, powdered and in liquid extract
• Also contains more iron than spinach
• Chinese Journal of Oncology concluded that they help fight cancer
• Goji berries come from China, Tibet and Mongolia
• Increasingly popular in weight loss clean eating diet & lifestyles

The Just Add Good Stuff goji berry infographic (we also call it our goji infograph) talks about general goji berry facts and nutrient information. For more details about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The goji berries infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of wheat grass which would affect our Top 10 goji berry health benefits. In addition, we constantly experiment with uses of goji (fresh and dried) in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about these berries in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Goji Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

Do you know what’s really inside McDonald’s Fries?

I love McDonald’s French Fries. Their crispy, salty and so easy to eat. Like many of you, I grew up eating McDonald’s fries as a kid. I have so many childhood memories that are directly linked to having McDonald’s fries with friends and family. From ‘super-sizing’ to ‘value meals’ McDonald’s has always done a great job marketing their fries as a great snack, appetizer, main meal and dessert.

So our question to you is: Do you know what’s really inside McDonald’s French Fries? Do you know the ingredients and the nutritional value (or lack of) of these tasty treats? Well, we’ll try to break down what’s really inside McDonald’s fries in this article and we’ll leave you with some frightening and some less scary thoughts and conclusions about our findings.

Plus, McDonald’s French Fries are actually NOT VEGETARIAN food. You’ll see why…

THE INGREDIENTS of McDonald’s Fries (5.4 oz large French Fries)

Here’s a quick rundown of the actual listed ingredients on McDonald’s Fries so that everyone is aware of what’s really inside them:

Potatoes
Vegetable Oil (natural beef flavor*, hydrogenated soybean oil, canola oil)
Citric Acid**
Dextrose
Sodium Acid Pyrophosphate***
Salt
Dimethylpolysiloxane

In addition, the oil used in the frying technique contains tertiary butylhydroquinone (TBHQ).

* The ‘natural beef flavor’ in the vegetable oil ingredient contains both hydrolyzed wheat and hydrolyzed milk as its starting ingredients.
** Citric acid is the preservative for McDonald’s fries
*** Sodium acid pyrophosphate maintains the beautiful color of the French fries

THE NUTRITION FACTS about McDonald’s Fries

Here’s a breakdown of the nutritional value of McDonald’s French Fries:

Calories: 500
Fat: 25 grams
Carbohydrates: 63 grams
Sodium: 350 mg
Fiber: 6 grams
Protein: 6 grams

AN EXPLANATION OF THE PREPARATION INGREDIENTS in McDonald’s Fries

In order to get that yummy, crispy, greasy, and addictive taste, McDonald’s fries are double fried before they get onto your plate. These otherwise healthy and starchy potatoes are cut, boiled and fried once before they are even shipped to the restaurants. And then, they are fried once again before they make it into your Happy Meal. By then, they don’t really even resemble potatoes any more.

So what’s really inside McDonald’s fries? Well, the deep frying process gives us a taste of what’s actually in them in order to make them so delicious and addictive.

Dr. Ochner, a respected New York Obesity Nutrition Research Centre research associate, has studied health and nutrition for many years. In the case of the questions: what’s really inside McDonald’s fries, he summarizes the ‘Canola Oil’ ingredient has low grade corn oil or soybean oil. Although ‘healthier’ then some other oils, Dr. Ochner mentions that the canola oil is used in deep frying the McDonald’s fries, which in any circumstance is NOT good for your health. In addition, canola oil (both corn and soybean oils) are very high in calories and if you consume too many McDonald’s fries, you will end up GAINING WEIGHT just from the oil intake itself.

Secondly, the Hydrogenated Soybean Oil comes about through the ‘saturation’ of regular soybean oil. Through a complex and clearly unnatural process called HYDROGENATION, soybean oil changes from unsaturated to saturated fats. Now why is HYDROGENATED Soybean Oil used in McDonald’s French Fries preparation? Well, saturated fats like hydrogenated soybean oil is easier to cook/fry with and in addition, boosts the PRESERVATION time of the fries. What most consumers don’t realize is that saturated fats become TRANS FATS. These unhealthy fats also lead to all sorts of health problems, most notably, heart diseases, high cholesterol and high blood pressure. Although the FDA requires ‘zero trans fat per serving’, it really isn’t ZERO. It’s LESS THAN 1 GRAM PER TABLESPOON and through this glaring loophole, McDonald’s is able to serve these unhealthy French Fries without changing the preparation or ingredients.

Thirdly, Citric Acid is used as the preservative for these fries. So when you look at what’s inside McDonald’s fries, it’s actually quite scary. Although citric acid is deemed ‘safe’ for consumption, you can clearly see its effects on preserving McDonald’s French Fries for longer than 2 months as seen in Super Size Me, Morgan Spurlock’s amazing 2004 documentary about the Fast Food industry.

Fourthly, Natural Beef Flavor is an ingredient used in the preparation of those yummy McDonald’s French Fries. The name itself is actually quite disturbing to us … what do you think? The history surrounding the ‘natural beef flavour’ is that McDonald’s French Fries used to be cooked in beef fat. That was until beef fat became too expensive and hard to come by. That’s when McDonald’s decided to change to canola oil and hydrogenated soybean oil. In order to keep the delicious ‘beef flavor’, McDonald’s had to concoct a natural beef flavor to RESEMBLE the real thing. The flavoring contains both hydrolyzed milk and hydrolyzed wheat products.

So what are the big ramifications for this switch to ‘natural beef flavor’? Well, McDonald’s fries are actually NOT CONSIDERED VEGETARIAN FOOD anymore! Because of the hydrolyzed wheat and milk products in the natural beef flavoring, McDonald’s was sued in 2002 when members of a Hindu community filed claims that McDonald’s did not disclose how the French Fries were prepared. And guess what? They won a $10 million payout.

Lastly, Tertiary Butylhydroquinone (TBHQ) is a scary and very effective preservative used in the preparation of McDonald’s French Fries. Remember what Kris Carr always says …. If the food lasts longer than we do, just don’t eat it! Not only that, but recent studies have linked TBHQ to DNA damage through generations as well as stomach ulcers.

AN EXPLANATION OF OTHER INGREDIENTS in McDonald’s French Fries

Now that we’ve covered the preparation/frying ingredients used in our most beloved fries, here are some details about the other ingredients used in them.

Firstly, Dimethylpolysiloxane is a SILICON product used as an ANTI-FOAMING AGENT before the cut potatoes are shipped. This is used possibly for fewer ‘spill’s and therefore, less clean up. We need to do more research to see if dimethylpolysiloxane is harmful if consumed.

Secondly, Sodium Acid Pyrophosphate is another preservative used in McDonald’s fries. This time, it’s used to keep the beautiful golden color. It’s also used in many muffin/pancake mixes, waffles, puddings and cakes and also canned fish, cured meats and flavored milk. Yuk! And remember, if sodium acid pyrophosphate is not used on McDonald’s French Fries, they would turn BLACK within days.

Thirdly, Dextrose is the 3rd ingredient listed, which means that in terms of quantity of ingredients, dextrose comes just after potatoes and oil. As we all know, dextrose is sugar which obviously is used to make us addicted to the fries.

OUR CONCLUSION about What’s Inside McDonald’s Fries

None of the ingredients in McDonald’s French Fries would fit in the Just Add Good Stuff recommendation list. As you know, we are all about raw organic foods that are gluten and dairy free. Having said that, we can also conclude that most of these ingredients in McDonald’s Fries and what’s actually inside them is very UNHEALTHY for ANYONE to consume. These hidden ingredients are actually what makes them so delicious and addictive at the same time.

The processed, non-organic potatoes used in McDonald’s French Fries should already cause alarm bells ringing. Add to it the many preservatives and saturated fats (through highly refined oils) and you have a visit to the hospital. Then, add a dash of sugar and it will keep you coming back for more. Remember that McDonald’s Fries are full of empty calories which means that they won’t fill you up with much nutrients. On the contrary, they will make you crave even more unhealthy saturated, salty and sweet foods.

Having done a study on what’s inside McDonald’s French Fries, we can also conclude that McDonald’s nor it’s fries are the only or worst culprit. There are many other fast food products served that are much worse. These include:

KFC’s Chicken Pot Pie = 790 calories and 45 grams of fat
McDonald’s Angus Bacon & Cheese Burger = 820 calories and 41 grams of fat
Burger King’s Double Whopper = 830 calories and 50 grams of fat

Other ‘healthy alternatives’ are also not very healthy. Take for instance the Hardee’s Gluten Sensitive Low Car Breakfast Bowl which contains 740 calories and 61 grams of fat.

Our recommendation is to gradually take out the bad stuff in your diet and replace them with true whole foods, plant based nutritional foods.

RESOURCES

The New York Obesity Nutrition Research Center
Hardee’s: Gluten Sensitive – Low Carb Breakfast Bowl
Burger King: Nutrition Facts
KFC: KFC’s Nutrition Guide
60 Minutes: Is Sugar Toxic?
Morgan Spurlock: Super Size Me
SciVerse: Toxicology of Tert-butylhydroquinone (TBHQ)
McDonald’s: McDonald’s History
McDonald’s: McDonald’s Nutrition Facts
Luz Plaza: What’s Really Inside Those McDonald’s French Fries

WHEATGRASS Infographic > Just Add Wheatgrass… Here’s a look at wheat grass nutrition

Next in line for the Just Add Good Stuff INFOGRAPHIC SERIES is our Wheatgrass Infographic. The infographics (or infograms) that we are compiling provide you with interesting facts and things about the best vegetables, fruits, whole foods and general health. From weird and wacky facts to nutrition information per serving, these infographics is a starting point to help you kick start a more happy and healthy lifestyle. We hope you enjoy them!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Wheatgrass! Wheatgrass (or wheat grass) is one of the best superfoods available! Wheatgrass is a powerful health food supplement that is packed with highly concentrated chlorophyll, vitamins, minerals, trace elements and enzymes. Because wheatgrass is a complete food that contains 98 of the 102 earth elements, it is often called a ‘superfood’. Here is our Wheatgrass Infographic that outlines the Top 10 health benefits of wheatgrass, wheatgrass nutrition information, wheatgrass recipes and some interesting facts about wheatgrass in general. Here is the Just Add Good Stuff Wheatgrass Infographic:

TOP 10 Health Benefits of Wheatgrass as described in the Just Add Good Stuff Wheatgrass Infographic:

1. one of the best natural sources of living chlorophyll
2. activates white blood cells to boost your immune system
3. reduces high blood pressure and alleviates stress
4. contains beta-carotene which detoxifies the body
5. wheatgrass is high in vitamins A, B-Complex, C, E and K
6. helps prevent tooth decay and improves digestion
7. no known side effects and very few allergies
8. restores alkalinity to the blood and circulatory system
9. heals cuts and bruises when applied topically
10. contains powerful anti-aging properties

Wheatgrass Nutrition Facts as described on our Wheat Grass Infographic

• Serving Size = 1 tbsp (8 g)
• Calories = 35
• Calories from Fat = 0
• Total Fat = 0 g
• Cholesterol = 0 mg
• Sodium = 2 mg
• Potassium = 230 mg
• Total Carbohydrate = 4 g
• Dietary Fiber =2 g
• Sugars = 0 g
• Protein = 2 g
• Vitamin A = 80% RDI
• Vitamin C = 30% RDI
• Calcium = 4% RDI
• Iron = 10% RDI

Healthy Wheatgrass Recipes on our Wheatgrass Infographic

1. Green Monster smoothie
2. Single Wheatgrass shot
3. Avocado/Dill Wheatgrass spread/dip

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Wheatgrass as described on our Wheatgrass Infographic

• One ounce (shot) contains 103 vitamins, minerals and amino acids
• One ounce contains roughly the same nutritional value as 2.5 pounds of fresh green vegetables
• You can buy wheatgrass growing kits and harvest your own!
• Keeps hair from graying and returns its lustre
• Wheatgrass detoxifies the liver, circulatory & digestive systems
• Used as an excellent skin cleanser and moisterizer
• Used to treat cuts, rashes, burns, scrapes bites, poisin ivy, tumours
• Also used to treat sore throats and mouth sores
• Wheatgrass sweetens your breath and treats bad morning breath

The Just Add Good Stuff wheatgrass infographic (we also call it a wheat grass infograph) talks about general wheatgrass facts and nutrient information. For more details about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The wheatgrass infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of wheat grass which would affect our Top 10 wheatgrass health benefits on the Wheatgrass Infographic. In addition, we constantly experiment with uses of wheat grass in various dishes, so our wheatgrass recipes will also reflect that. Lastly, if we find any more interesting facts and figures about wheatgrass in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Wheatgrass Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

GINGER INFOGRAPHIC > Just Add Ginger! Here’s a look at Ginger Nutrition

Here’s our second infogram in our INFOGRAPHIC SERIES on Just Add Good Stuff. The infographics give you some introductory information about health benefits, recipes and interesting facts about various whole foods, vegetables and fruits. We hope you enjoy them!

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Ginger! A powerful, aromatic,  gentle and flavorful herb, ginger or ginger root has been used as a natural remedy for hundreds of ailments for centuries. The stunning health benefits are now being scientifically proven and they range from treating bacterial infections to digestion to cancer. Here is a Ginger Infographic that outlines the Top 10 health benefits of ginger, ginger nutrition information, ginger recipes and some interesting facts about ginger root. Here is the Just Add Good Stuff Ginger Infographic:

TOP 10 Health Benefits of Ginger as described on our Ginger Infographic:

1. treats and prevents multiple forms of cancer
2. prevents diabetes, high blood pressure and cholesterol
3. acts as a natural antibiotic to fight pathogenic bacteria
4. reduces pain & inflammation acting as a natural painkiller
5. treats nausea/motion sickness, heartburn & migraines
6. cures menstrual pain/cramps and morning sickness
7. prevents intestinal ulcers and gastric distress
8. fights fungal infections and toxicity in the body
9. important for heart health and fights gout & arthritis
10. boosts immune system to fight the cold and flu

Ginger Nutrition Facts as described on our Ginger Infographic

• Serving Size = 1 tsp
• Calories = 2
• Calories from Fat = 0
• Total Fat = 0.02 g
• Cholesterol = 0 mg
• Sodium = 0 mg
• Potassium = 8 mg
• Total Carbohydrate = 0.36 g
• Dietary Fiber = 0 g
• Sugars = 0.03 g
• Protein = 0.04 g
• Vitamin A = 0% RDI
• Vitamin C = 0% RDI
• Calcium = 0% RDI
• Iron = 0% RDI

Healthy Ginger Recipes as mentioned on our Ginger Infographic

1. Cacao Ginger dessert balls
2. Summer Peach Ginger smoothie
3. Miso Ginger Spring Salad dressing

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Interesting Facts about Ginger on the Ginger Infographic

• Cultivation started in South Asia & has spread to East Africa and the Caribbean. Top producers are India, China & Indonesia.
• Although there are few negative side effects to consuming ginger, it can interact with some meds.
• Ginger root should be stored in a COOL & DRY place
• Ginger root is NOT actually a root, but a rhizome
• Choose robust / firm roots with a spicy fragrance and smooth skin
• Contains silicon for healthy skin, hair, teeth and nails
• Plant is 30 – 60 cm tall and is extremely rare to find in the wild
• One of the most important herbs in the world
• Ginger is also used to treat heartworm problems in doggies!

The ginger infogram (or ginger infographic) talks about high-level information regarding the ginger root. For more details about the health benefits and nutritional information about ginger and ginger root, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The ginger infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of ginger root which would affect our Top 10 ginger health benefits on the Ginger Infographic. In addition, we constantly experiment with uses of ginger root in various dishes, so our ginger recipes will also reflect that. Lastly, if we find any more interesting facts and figures about blueberries in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Ginger Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

RECIPE > Strawberry Mango Salad Dressing

Want a great spring/summer salad dressing recipe?  Look no further as Just Add Good Stuff is publishing their favorite Strawberry Mango Salad Dressing recipe right here!

Strawberries and mango are a perfect pairing when it comes to flavours, textures, colours and nutrition.  Both of these fabulous and nutritious fruits are combined in this simple and very quick salad dressing recipe that can go on any spring or summer mixed green salad.  Personally, we love the combination of fresh organic spinach, arugula, kale, cucumber and lettuce coupled with this Strawberry Mango Salad Dressing, but it’s really up to you.  Below is our recipe … let us know what you think and how we can improve it!

Strawberry Mango Salad Dressing Recipe

Please share with your friends and family!

Servings: enough for a starter salad for 6-8 people

Preparation Time: 5 to 10 minutes

Here are the ingredients for the Strawberry Mango Salad Dressing:

1 mango (organic, ripe, champagne mangos are preferable)

8 strawberries (organic, ripe and large size, de-stemmed)

1/8 cup almond oil

1/3 cup lemon juice

1/3 cup lime juice

1/3 cup mango nectar (organic, no sugar added!)

2 tbsp orange juice (freshly squeezed, organic)

2 tsp lemon zest

1 pinch salt

Here are the preparation directions for the Strawberry Mango Salad Dressing:

Step 1: Wash all fresh ingredients thoroughly

Step 2: Cut the fruit from the mango.  Try to get the least amount of ‘mango hair’ when cutting close to the pit.

Step 3: Add all of the ingredients into a blender or food processor.

Step 4: Blend the mixture until it is completely smooth

Step 5: Empty salad dressing into a serving container or a sealed jar for up to 5 days

Step 6: Serve with a mixed green salad of your choice

Step 7: Enjoy and Share with your friends and family

Remember that cooking is all about experimenting and changing things up all the time.

For instance, this Strawberry Mango Salad Dressing recipe can easily be converted into a spread or dip.  By combining these ingredients along with some banana or avocado, you can easily make this salad dressing recipe into a thicker dip that goes well with gluten free crackers and breads.

Alternatively, the Strawberry Mango Salad Dressing recipe can also be cooked with chia seeds in order to create a jelly or jam spread.  This will be even thicker than the dip and will likely be sweeter as most of the moisture of the fruits will be boiled away.

Of course, Just Add Good Stuff promotes healthy, organic and raw foods as much as possible … so the closer it is to its natural state, the better and more nutritious the ingredients will be for your mind and body.

BLUEBERRY INFOGRAPHIC > Just Add Blueberries! Here’s a look at Blueberry Nutrition

This is the first of our INFOGRAPHIC SERIES on Just Add Good Stuff. The infographics (or infograms) will provide you with interesting facts and figures about various vegetables, fruits, whole foods and general health. From weird and wacky facts to nutritional information per serving, these infographics is a starting point to help you kick start a more healthy and happy lifestyle.  We hope you enjoy them!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Blueberries! Blueberries are one of the best superfoods in the world! Blueberries are high in nutrition, vitamins and trace minerals. All of these aid in our cognitive, circulatory, nervous and digestive systems. Here is a Blueberry Infographic that outlines the Top 10 health benefits of blueberries, blueberry nutrition information, blueberry recipes and some interesting facts about blueberries.  Here is the Just Add Good Stuff Blueberry Infographic:

TOP 10 Health Benefits of Blueberries on the Blueberry Infographic:

1. extremely high in anti-oxidants
2. restores & protects brain cells for cognitive function
3. slows the aging process to keep us healthy & young
4. 32% of recommended vitamin c in a single serving
5. effective anti-depressant to stabilize mood swings
6. ideal dietary supplement to prevent heart disease
7. no known side effects and very few allergies
8. high in fiber which improves digestion
9. fights free radicals against cancer, alzheimers & infection
10. keeps us fresh, active, fit & sharp

Blueberry Nutrition Facts on the Blueberry Infographic

• Serving Size = 1 cup
• Calories = 83
• Calories from Fat = 4
• Total Fat = 0.48 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 112 mg
• Total Carbohydrate = 21.01 g
• Dietary Fiber = 3.5 g
• Sugars = 14.44 g
• Protein = 1.07 g
• Vitamin A = 2% RDI
• Vitamin C = 24% RDI
• Calcium = 1% RDI
• Iron = 2% RDI

Healthy Blueberry Recipes on the Blueberry Infographic

1. Blueberry Quinoa muffins
2. Blueberry Acai Berry dessert balls
3. Mixed Berry flax & hemp seed bread

 
* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

 Things You May Not Know About Blueberries on the Blueberry Infographic

• USDA study ranked wild blueberries as the #1 anti-oxidant fruit
• WILD blueberries contain 48% more anti-oxidants than cultivated blueberries
• You can buy ORGANIC & WILD blueberries at your local grocers
• WILD & ORGANIC blueberries also come frozen
• > 95% of store bought blueberry MUFFINS contain no blueberries
• Use FROZEN wild blueberies in place of ice cubes
• Blueberries are one of the only natural foods that are truly blue
• Blueberries were once called star berries
•  State of Maine is the blueberry production capital of North America

This blueberry infographic (we also call it a blueberry infograph) talks about general blueberry facts and information.  For more details about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals.  It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness.  The blueberry infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of blueberries which would affect our Top 10 blueberry health benefits on the Blueberry Infographic.  In addition, we constantly experiment with uses of blueberries in various dishes, so our blueberry recipes will also reflect that.  Lastly, if we find any more interesting facts and figures about blueberries in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Blueberry Infographic.

 
The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

GOING VEGAN > How Veganism Has Changed My Life

My Vegan Experience > What I’ve Learned by Going Vegan

Since embarking on my vegan journey this year, I’ve received incredible support from family, friends and strangers.  I have to admit that many people, including myself, were very skeptical about veganism and how I could manage without eating my favourite foods that included fast foods, fruit juice and lots of candy.  It’s now been more than 5 months since my vegan experience began and this article serves to talk about things that I’ve learned by going vegan and how my life has changed due to veganism.

My initial goals for going vegan and learning about veganism included the following:

1. Live a healthier and happier life through a vegan diet and vegan lifestyle

2. Educate myself on general health and vegan nutrition programs

3. Become more aware of what I’m putting into and on my body through making tough conscious decisions

4. Debunk myths about veganism or vegans that were unconsciously planted in my brain during my adolescence

5. Continue my ever changing fitness and core training routines

6. Learn to cook (both raw dishes and cooked meals) that follow a vegan diet

7. Talk to and research about vegans or people who have experienced going vegan

8. Watch at least one documentary per week about food, water, whole foods plant based diets, veganism, vegetarianism, physiology or happiness/emotions

9. Inspire those around me to adopt a vegan diet and to experience veganism (for perhaps 1 month at least)

I haven’t felt more physically and mentally strong since going vegan five months ago.  It’s been a life-changing experience so far, and this 1 year experiment may need to last a lifetime.  I’m really enjoying educating myself about veganism and what it means to be vegan in addition to becoming more aware of everything surrounding us when it comes to our food supply, diet and fitness.  All of these things contribute to a healthier and happier life and I’m very grateful to have embarked on this vegan experience at this point in my life.  If you are interested in learning more about my first 5 months of going vegan, please read below.

My Vegan Experience > 10 Unexpected Personal Benefits of Going Vegan

1. Going vegan has allowed me to sleep a lot better.  I’ve never slept through a night before (unless with harmful medication), but now, I get at least 5 to 6 hours of solid sleep a night.  I attribute this to my vegan diet and lifestyle.

2. Simply said: I don’t get painful migraines anymore.  I used to get at least a migraine every other day.  They were painful and crippling both physiologically and mentally.  I couldn’t work, play or relax.  I haven’t had a single migraine since starting my vegan diet!

3. I also used to get allergies throughout the year that were triggered by pollen, temperature or altitude changes.  These allergies were often debilitating, causing an unstoppable runny nose, itchy eyes and migraines.  I still get allergies, but certainly not as bad as before I went vegan.  If I get a runny nose or itchy eyes, I can take a half dose antihistamine and the allergy will disappear completely.

4. Since my vegan experience began, my body weight has continued to be very stable (around 155-160 pounds).  As an athletic person who weight trains, I certainly didn’t want to lose any body weight or muscle mass by cutting out animal based proteins and whey protein powders from my daily routine.  However, I’m pleased to say that I’ve found plenty of plant based natural protein sources to accommodate my protein needs for fitness.

5. Further to my body’s physiological changes, I’ve noticed that my body fat content has actually decreased since going vegan.  I’ve now got a more ‘defined’ body that actually looks ‘more muscular’ even though my body weight hasn’t changed.

6. By switching to a whole foods plant based diet, I no longer have extreme tiredness in the afternoon (I often had to take naps around 2-3pm).  I also don’t have the sugar spikes and troughs throughout the day, which has lead to a more balanced and healthy life.

7. My teeth are whiter than before.  Yes, that’s correct!  My teeth have increasingly become more white since cutting out candy, refined sugars and sugary drinks from my diet.

8. My digestion is better and I’m more regular (enough said).  I also don’t get heartburn, cramps or bloating anymore (enough said there too).

9. I’m a lot less anxious now.  Whether it was too much caffeine or refined sugars, I was always anxious about something: work, schedules, travel and everything else.  Now, I feel like I’m a lot calmer and more patient with everything… which is who I was when I was younger.  It’s nice to get this feeling back. It’s great to have control again.

10. My skin is clearer and my hair is healthier and shinier.  I’ve also noticed that other small things have changed gradually, including healthier looking skin, hair and nails.

My Vegan Experience > 10 Interesting Things I’ve Learned by Going Vegan

1. Never assume anything.  Always educate yourself in what matters most to you.  If it’s veganism or going vegan or health & nutrition in general, self-educate.  It’s a life changing skill, so work on it!

2. My top 10 superfoods include: spirulina, raw cacao, maca, papaya, kale, spinach, chia, hemp, flax, lemon.  These are followed closely by: banana, goji, almond, pistachio, wheatgrass, blueberry, ginger and broccoli.

3. Top 10 food products that are most susceptible to food fraud: milk, olive oil, honey, saffron, fish, coffee, orange juice, apple juice, black pepper and tea leaves.

4. Dirty Dozen fruits and vegetables that are laced with pesticides: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, imported nectarines, peaches, potatoes, spinach, strawberries and sweet bell peppers.  This is followed closely by kale and summer squash.

5. Clean Fifteen fruits and vegetables that are the cleanest and contain the fewest pesticides: asparagus, avocados, cabbage, cantaloupe, sweet corn, eggplant, grapefruit, kiwi fruit, mangos, mushrooms, onions, papayas, pineapples, sweet peas (frozen) and sweet potatoes.

6. The United States just approved a pesticide that has been linked to the Honeybee Colony Collapse Disorder or CCD whilst the European Union just banned the same substance for at least 2 years.

7. Always buy organic, locally grown produce.  Not only are they the safest to consume, but they are also the healthiest when it comes to nutritional value.

8. Almonds, cashews and hazelnuts have the highest nutritional value when it comes to nut nutrition.  This is followed by pistachios and peanuts.  Of course, these nuts should be roasted and not salted.

9. There are always more healthy alternatives and substitutes for unhealthy foods and processed products.  Take for instance… baking and eggs are synonymous with each other.  However, you can easily substitute an egg with 1 tablespoon of flax with 4 tablespoons of water when baking.  Or, you can also substitute refined sugar with organic dates, coconut palm sugar, stevia or honey.

10. Our bodies require a lot less food (in terms of weight/quantity) when we focus on eating nutritious whole foods and plant based foods.  Our bodies are filled with more nutritious calories (versus empty calories) which tell us to stop eating sooner.  Because of this, we spend less money on food now when compared to the pre-vegan lifestyle.  Now that’s food for thought.

My Vegan Experience > 5 Other Funny, Weird and Wacky Things About My Experience Going Vegan

1. It has only been 5 months, but organic wheatgrass has NOT stopped my hair from turning grey, nor has it turned my grey hair back to black.  Perhaps it’s just a myth, or maybe I need to keep growing and eating wheatgrass to see these benefits.  In any case, I’m not taking wheatgrass so that I stop greying … my friends tell me that I look more distinguished and perhaps sexy with grey.

2. I buy all of my organic produce from a local market on my way back from the gym.  It’s a family run Chinese market that sources fresh, organic and beautiful vegetables and fruit that I can’t get anywhere else.  They refer to me as ‘The Papaya Man’.  But lately, I’ve bought more organic kale than papaya, and so they’ve changed my name to ‘The Healthy Kale Guy’.  They’ll probably end up just calling me ‘The Strange Vegan Guy’.

3. Because I wanted a true vegan experience, I decided to start a vegetable garden in my backyard.  One day, the topsoil (essentially, it was shit … but I hate to use that word, but it really was just shit) arrived and they dumped it all in the back lane that is used often by my neighbours.  Unfortunately for me, I had to spend hours shoveling this manure into my vegetable gardens … it was tough work, smelled really horrific, but hopefully it was worth it.

4. While going out with friends and family, I often felt like a ‘social pariah’.  I felt like an outcast and sort of ‘isolated’ from my friends because not many other people were going through my vegan experience at the same time.  In addition, many people often made fun of my vegan diet and veganism in general, which was hard to take at first.  However, as time went by, I realized that these people were manifesting their own fears and doubts about their own diet, nutrition and fitness.  In many ways, there were only trying to justify their unhealthy lifestyle by putting down veganism, which is unfortunate.

5. When I went vegan, I didn’t know what kale, Swiss chard, spirulina, raw cacao or maca were.  No idea.  Didn’t know if they were vegetables or fruits or meat or whole foods.  Things have changed.

I started my ‘vegan’ experience by gradually taking out the ‘bad stuff’ and ‘bad food’ in my diet while continuing to exercise at least 5 times per week.  I didn’t go cold turkey on things like organic meats (mainly chicken and beef), gluten or dairy products.  I did, however, go cold turkey on all candy and fast food from the beginning. It took about 30 days (1 month) to get from a very unhealthy lifestyle to a completely healthy vegan diet and nutrition program.

I understand that many people don’t have the support network, time or commitment to make a full scale life-long change to veganism, and that’s why I started Just Add Good Stuff.  I want to inspire people to take on a whole foods plant based diet as much as possible, but I also understand the complexities of everyday life that are so unique to every person.

Therefore, Just Add Good Stuff, is all about taking the ‘bad stuff’ out of our lives gradually while adding more ‘good stuff’.  By doing so, you can still enjoy life to its fullest … and in many ways, by taking care of your health first, you will be much happier, successful and healthier in everyday life.

I am proud to call myself a vegan.  Now, I challenge you…

RECIPE > Quick ‘n Healthy Power Lunch

Often find yourself scrambling to find something for lunch? Or you just need a quick lunch option that will take less than 5 minutes to prepare? Or are you looking for a lunch that will satisfy not only your nutritional needs for the afternoon, but something that is full of antioxidants, vital minerals, vitamins and trace elements?

Look NO further as we have the perfect Quick ‘n Healthy Power Lunch recipe just for you! These easy to find organic ingredients include: quick oats, dried goji berries, fresh organic wild blueberries, ground flax seeds, hemp seeds, chia seeds and bananas.

The Quick ‘n Healthy Power Lunch Recipe

 
Please share with your friends and family!

Servings: 1 bowl fit for 1 person

Preparation Time: 5 minutes (or less)

Here are the ingredients for the Quick ‘n Healthy Power Lunch Recipe:

½ cup to 1 full cup of quick oats (or equivalent)

1 tbsp of ground flax seeds (organic and raw)

1 tbsp of hemp seeds (organic and raw)

1 tsp of ground chia seeds (organic and raw)

1 tbsp of goji berries (dried organic or fresh if possible)

15-20 blueberries (wild organic if possible)

½ banana (organic)

Here are the preparation directions for our Quick ‘n Healthy Power Lunch:

Step 1: Wash all fresh berries and banana

Step 2: Combine all ingredients into a bowl

Step 3: Add hot water

Step 4: Stir and Enjoy!

This quick and nutritious lunch should get you through the afternoon as it packs a powerful list of vitamins, minerals, antioxidants and omega-3 fatty acids.  The combination of these superfoods will aid in maintaining your digestive, circulatory, mental/nervous and immune system throughout the day.

Best of all, the entire bowl of the Quick ‘n Healthy Power Lunch will be less than 180 calories with very little fat (about 4-5 grams).  Not only that, it’s very low in sodium (less than 10mg) and high in carbohydrates (around 30 grams).  More than 20% of your daily requirement for fibre is satisfied (the single bowl has over 5 grams of fibre) and it packs very little sugar (less than 2 grams, all of which is completely natural and unrefined).  The Quick ‘n Healthy Power Lunch recipe is also moderately high in protein (around 6-8 grams) and contains a decent amount of potassium, iron, calcium and Vitamins A and C.  As mentioned above, the recipe also features high amounts of omega-3 fatty acids and antioxidants.

GREAT TIP > Here’s the Shopper’s Guide to Pesticides … which fruit & veggies are pesticide ridden and which are the cleanest? Find out here!

The 2013 Shopper’s Guide to Pesticides in Produce™ by the Environmental Working Group (EWG) has just been published!  We’ll try to explain what the EWG calls the Dirty Dozen™ which are the 12 most contaminated fruits and vegetables in a grocery store in addition to the Clean Fifteen™ which include the 15 healthiest produce products you can find.  The 2013 Shopper’s Guide to Pesticides™ by the EWG is a perfect way for you to avoid unhealthy produce while taking advantage of the healthiest ones during your grocery shopping visit.

Obviously, it is important to incorporate fruits and vegetables into your clean eating diet.  And most of us understand that many of these produce products are exposed to numerous insecticides and pesticides that are detrimental to our health.  The EWG 2013 Shopper’s Guide to Pesticides™ is an easy guide for anyone to follow when it comes to selecting foods that will give us the best nutrients while limiting the negative effects of contaminants.  Although the Environmental Protection Agency has tried to restrict the use of some pesticides and chemicals on our crops because of their toxicity and direct/indirect links to health conditions in humans, many of these pesticides are still detected on foods that we think are absolutely safe.  One thing to note is that even if the Environmental Protection Agency bans certain pesticides and chemicals, there will still be residual amounts of contaminants on our food for years to come.  As with last year, the EWG 2013 Shoppers’ Guide to Pesticides™ includes 2 main lists (Dirty Dozen™  and Clean Fifteen™) plus other pertinent details.

Here is the 2013 Dirty DozenTM on the Shopper’s Guide to Pesticides™:

1. Apples
2. Celery
3. Cherry Tomatoes
4. Cucumbers
5. Grapes
6. Hot Peppers
7. Nectarines – imported
8. Peaches
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet Bell Peppers

The 2013 Dirty Dozen™ on the Shopper’s Guide to Pesticides™ includes the fresh produce that is the most UNHEALTHY for human consumption.  This is because the Dirty Dozen™ on the Shopper’s Guide to Pesticides™ includes the most CONTAMINATED vegetables and fruits found on our grocery store shelves. This means that the Dirty Dozen™ has the most pesticides, chemicals and other contaminants and should only be eaten in MODERATION and only have rigorous washing.  They are laced with chemicals that are detrimental to our health and well being.  It is especially important for parents of small children, as these pesticides and residual chemicals can adversely affect a child’s health for years to come.

* Also note that the 2013 Shopper’s Guide to Pesticides™ also includes the PLUS List.  According to the EWG, the PLUS category highlights two crops – domestically-grown summer squash and leafy greens, specifically kale and collards. These PLUS crops did not meet traditional Dirty Dozen™ criteria but were commonly contaminated with pesticides EXCEPTIONALLY TOXIC to the nervous system.  So watch out for these two!

Here is the 2013 Clean Fifteen™ on the Shopper’s Guide to Pesticides™:

1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Sweet corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Mangoes
10. Mushrooms
11. Onions
12. Papayas
13. Pineapples
14. Sweet Peas (frozen)
15. Sweet Potatoes

The 2013 Clean Fifteen™ is the LEAST CONTAMINATED and therefore healthiest vegetables and fruits you can find at your local grocery store.  This means that the Clean Fifteen™ contains the LEAST amount of pesticides and chemicals. Go Clean Fifteen™.

The EWG Shopper’s Guide to Pesticides™ also talks about 3 other important issues surrounding the lists.

Firstly, organic produce will always contain little or no pesticides or chemicals and is therefore healthier than traditional cultivated produce.

Secondly, genetically modified produce (or GMOs as they are commonly referred as) are not usually found in the fresh produce section of a grocery store.  This is because the genetically modified seeds are used in processed foods that are usually in the packaged foods section.  The genetically modified GMO foods are also found in animal feed and biofuels.  Two of these such genetically modified foods that appear in almost everything and anything processed are CORN and SOY. Therefore, many GMOs are not listed in the Clean Fifteen™ nor the Dirty Dozen™ on the Shopper’s Guide to Pesticides™.

Lastly, some genetically modified crops make it to the produce section.  A small percentage of sweet corn and zucchini are GMO but most Hawaiian papaya is a GMO.  Because the United States law does NOT require labeling of GMO produce, a consumer can’t easily tell if they are buying a GMO or non-GMO product.  Therefore, always go with the ‘organic’ choice wherever possible.

More information about the EWG Shopper’s Guide to Pesticides in Produce lists are online here.