There have been some conflicting studies as to the benefits of choosing organic fruits and vegetables over non-organic, but a meta-analysis based on 343 peer-reviewed studies did show statistically significant and meaningful differences in the composition between the two. Most notably, the levels of antioxidants such as polyphenols were much higher in organic foods, and the frequency of pesticide residues was four times as high in conventional crops. Higher levels of the toxic chemical cadmium were also detected in non-organic crops.
From the analysis, the researchers declared, “In conclusion, organic crops, on average, have higher concentrations of antioxidants, lower concentrations of Cd and a lower incidence of pesticide residues than the non-organic comparators across regions and production seasons.”
Action – Organic foods are widely available and the prices in recent years have dropped considerably. As more consumers turn to this option, prices will continue to align more favourably. If you are on a tight budget, there are some foods that you should make an effort to purchase in organically-produced form because they are more likely to be contaminated with pesticides.
The Dirty Dozen list, published by the Environmental Working Group every year, studies the pesticide load on foods and ranks them from least to most contaminated. The list for 2020 includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes. From the study: “More than 90 percent of samples of strawberries, apples, cherries, spinach, nectarines, and kale tested positive for residues of two or more pesticides. Multiple samples of kale showed 18 different pesticides. On average, kale and spinach samples had 1.1 to 1.8 times as much pesticide residue by weight than any other crop tested.”
Steps – Eating fruits and vegetables is crucial to a healthy diet. Even if you don’t have access to organic options, the health benefits of eating the conventionally-grown produce is still highly significant. Wash everything very carefully and use a salt solution to help remove a large amount of any unhealthy compounds.
Focusing on eating the 12 items listed above in an organic form will reduce your exposure to harmful substances by a large degree. There are also foods that don’t need to be consumed in organic form. The Clean Fifteen for 2020 includes avocados, sweet corn, pineapple, onions, papaya, frozen sweet peas, eggplants, asparagus, cauliflower, cantaloupes, broccoli, mushrooms, cabbage, honeydew melon and kiwi. Again from the EWG: “Multiple pesticide residues are extremely rare on Clean Fifteen vegetables. Only 7 percent of Clean Fifteen fruit and vegetable samples had two or more pesticides.”
Why It Makes You Feel Better – In a 2019 review of organic versus conventional food consumption, researchers found that in four separate clinical trials, people who switched from conventional to organic foods “saw a rapid and dramatic reduction in their urinary pesticide concentrations, a marker of pesticide exposure. Additional studies have linked higher consumption of organic foods to lower urinary pesticide levels, improved fertility and birth outcomes, reduced incidence of non-Hodgkin lymphoma and lower BMI.”
People who choose organic foods tend to live healthier lives with better habits, so some of the data needs to be interpreted with this in mind. However, the health benefits of reducing pesticides in the diet have been proven to be significant.
Example – Find sources of organically-grown food from local farmers if possible. Farmers’ markets can be a great place to shop, but most supermarkets now have a wide variety of organic produce to choose from. Regardless of where you buy your food, always make sure to wash it well and to eat a wide variety to maximize the amount of nutrients that your body receives, while minimizing the harmful contaminants as much as possible.