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Many consumers want to buy organic foods to decrease exposure to synthetic fertilizers and pesticides, the latter of which includes herbicides, insecticides, and fungicides. Consumers may also choose organic to avoid irradiated foods and genetically modified organisms (GMOs) and to encourage more sustainable farming practices for the health of our planet and animals.
Yet, buying organic foods comes with a price, as organic farming methods are often more expensive. Unfortunately, the price difference between conventional and organic foods can be a significant barrier for those who wish to consume an organic diet. So, is it worth buying organic?
Figure 1. Organic crop farming. Image credit: Rahman A, Baharlouei P, Koh EHY, et al. A Comprehensive Analysis of Organic Food: Evaluating Nutritional Value and Impact on Human Health. Foods. 2024;13(2):208. Published 2024 Jan 9. doi:10.3390/foods13020208. https://creativecommons.org/licenses/by/4.0/
The short answer is yes. Here are some of the reasons why:
More Nutrients. Organic foods may have a higher nutritional value. For example, organically grown crops are shown to have higher levels of minerals like magnesium and iron as well as vitamin C. Higher mineral content may be due to the use of organic fertilizers rather than potassium fertilizers used in conventional farming, the latter of which can lower the amount of minerals absorbed by plants. Additionally, organic fertilizers support the soil microbiota, which is vital to plant health. Finally, organic farming methods may produce vegetables with a higher antioxidant capacity than conventional methods, though results are conflicting.
Lower Pesticides. Organic foods provide lower levels of pesticides, which are widely used in conventional agriculture. Pesticide exposure can impact human health in a variety of ways by contributing to allergic reactions, infertility and birth defects, ADHD, cancer, and nervous system issues, including neuroinflammation. One study indicated that switching from conventional to organic foods resulted in fewer pesticides (e.g., organophosphate and pyrethroid pesticides) in the urine of French adults, which implies that an organic diet may be an effective way to reduce pesticide exposure.
Children and pregnant women are particularly vulnerable as pesticide exposure can affect development. For example, a recent study found that prenatal exposure to organophosphorous pesticides was negatively associated with language ability at 18 months and preschool age. A recent randomized crossover trial involving 39 pregnant women explored the effect of an organic versus conventional diet on glyphosate concentrations in urine. Glyphosate is a widely used chemical herbicide. Researchers found that when participants followed an organic diet, they significantly decreased the amount of glyphosate in their urine. Unfortunately, the study also found that, in those living less than half a kilometer from agricultural fields, living proximity was a dominant source of exposure due to pesticide spray.
Lower Risk of Cancer: Perhaps most importantly, researchers have found that organic foods may help reduce the risk of cancer. A recent review of epidemiological studies on cancer risk and pesticide exposure found the strongest and most consistent evidence for colorectal cancer and acute myeloid leukemia, a cancer affecting the blood and bone marrow.
In 2015, the International Agency for Research on Cancer (IARC) classified glyphosate, the most widely used herbicide in the world, as probably carcinogenic to humans. Some research shows that glyphosate may be implicated in carcinogenesis by influencing gene expression. For example, exposure to glyphosate may alter methylation processes that influence cancer development. Additionally, a 2023 systemic review concluded that there is strong evidence that glyphosate induces oxidative stress and chronic inflammation that can damage DNA. The authors also found strong evidence for glyphosate’s ability to create epigenetic changes. Though opinions on glyphosate and cancer are conflicting, a 2021 review concluded that there is compelling evidence that glyphosate and its formulations cause non-Hodgkin’s lymphoma in humans.
Lower Risk of Metabolic Syndrome: Higher organic food consumption has also been associated with a lower risk of metabolic syndrome, which is comprised of conditions including central obesity, high blood pressure, insulin resistance, and dyslipidemia. Pesticides are considered biologically active and may disrupt metabolic processes like glucose and lipid metabolism, which contribute to metabolic syndrome. A recent study using data collected in 2014 from the French NutriNet-Santé study concluded that pesticide exposure via the diet may play a role in the risk of type 2 diabetes, especially in women. While the cohort contained more women than men, the authors noted that this could be due to different detoxification processes in women. Further, some evidence suggests that pesticides may promote weight gain and obesity via a variety of mechanisms, including promoting adipogenesis, disrupting thyroid signaling, and inducing epigenetic changes.
Preservation of Resources. Water is one of our most valuable resources, and organic farming has been shown to reduce pollutants that flow into groundwater, which would otherwise reduce the reusability of water. In addition, organic farming promotes better soil structure, which helps resist erosion and encourages soil rich in nutrients with microbial diversity.
Healthier Meat. If you are a meat eater, animal meats that are certified organic are not only fed organically-grown feed, but they also aren’t confined 100% of the time, which is often the case on conventional farms, resulting in better fatty acid profiles. Additionally, farmers utilizing organic practices do not administer antibiotics or synthetic growth hormones to their animals. One study found that, when compared to conventional beef, organic beef had less cholesterol and fat but more alpha-linolenic acid, alpha-tocopherol, beta-carotene, and coenzyme Q10. However, some evidence suggests that pasture-raised beef, whether organic or conventional, confers a better fatty acid profile than beef not pasture-raised. This finding provides flexibility for those who wish to purchase healthier meat but find the organic label too expensive.
Increased Demand. Pesticide exposure is not only from consuming conventional produce. Pesticides used in conventional farming enter the food chain via soil and water, eventually impacting health even for those who buy organic. Choosing to purchase organic produce increases demand, and ideally, promotes organic farming methods and its positive downstream effects on the environment and health of consumers, farm workers, and those living near agricultural fields.
Better Taste. Finally, organic produce may also taste better. Reported in a 2006 review, studies have found that several fruits and vegetables (including apples, strawberries, potatoes, and tomatoes) may provide improved taste and texture compared to conventionally grown produce. Newer research on the taste of organic produce could not be located.
What are organic “must-haves” and “nice-to-haves”?
As of 2016, 70% of Americans buy organic food at least occasionally, and about a third purchase it weekly, according to a 2018 study. In a 2021 study assessing perceptions of organic foods in US consumers in the Midwest, 51.8% of respondents purchased organic foods weekly, and health consciousness and pesticide use were the primary reasons for buying organic products. Compared to mainstream products, 38% of Canadians believe organic foods are healthier, and 33% believe organic foods are better for the environment.
While eating organic has numerous benefits, cost is still a concern. The Environmental Working Group (EWG) tests a wide range of produce every year and provides its list of the “Dirty Dozen” foods containing the highest levels of pesticides in that year. This list can help consumers prioritize organic options for the most problematic foods. The EWG also provides a list of its “Clean Fifteen,” which is a list of produce with the least amount of pesticides.
Does washing produce remove pesticides?
Washing produce may help remove some pesticides and reduce the chance of foodborne illness, but the EWG’s “Dirty Dozen” foods are washed and peeled, when applicable, before testing. In other words, the foods with the highest amount of pesticides are thoroughly cleaned yet still have high amounts of pesticides. Therefore, though food should be washed before consumption, it is not a reliable means to reduce pesticide consumption.
Final Remarks
It makes sense to reach for organic produce whenever possible, even if that means spending a bit more. However, it’s also important to remember that there are numerous benefits to eating more fruits and vegetables overall. If the choice is between eating conventionally grown produce or none at all, eat your vegetables even if they aren’t organic.
If you have questions about organic foods or pesticides and your health, talk to your doctor, nutritionist, dietician, or another healthcare team member for personal options based on your circumstances.
