Eating organic is one way to reduce pesticide exposure, but not all organic foods offer equal nutrition.
Though long-term clinical trials assessing direct health outcomes remain rare, numerous short-term whole-diet substitution studies demonstrate how organic food consumption can significantly lower pesticide exposure levels in the body. Laboratory and animal research suggests organic food may also be more nutritious.
1. Fresh Fruits and Vegetables
People often associate organic health foods with fruits and vegetables; however, other items can also qualify as organic. Consumer Reports suggests opting for these organic versions in order to lower pesticide residue exposure as well as support farms who treat animals humanely.
Studies have indicated that organic produce may contain higher concentrations of certain essential vitamins and minerals compared with conventional counterparts (17). When purchasing such items, Consumer Reports advises washing all produce thoroughly prior to eating them–residue levels on most produce are usually low (16).
One study indicated that opting for organic fruits, veggies and cereal could lower cancer risks by providing extra antioxidants (18). Further high-quality research is still necessary – while most doctors and hospital workers agree on the need for healthy diets in healing patients, not everyone believes organic food offers any additional health advantages.
2. Meat
Organic meat and dairy come from animals not fed antibiotics or growth hormones, leading many to believe they offer healthier, greener options; however, evidence supporting this claim remains limited.
Studies indicate that organic fruits, vegetables and grains contain higher concentrations of key nutrients compared to their conventionally produced counterparts, and contain fewer pesticide residues and antibiotic-resistant bacteria than non-organic produce.
Women who reported eating organic food frequently or most of the time had a significantly reduced risk of preeclampsia than those who only ate organic rarely or never (crude OR 0.76, 95% CI 0.61-0.91). Furthermore, other studies indicate that organic food may help limit exposure to synthetic fungicides, herbicides and insecticides (24-25).
Proponents of organic foods assert that eating organic can help prevent cancer, ADHD, autism and heart disease by decreasing our exposure to toxic chemicals. Unfortunately, no long-term studies have been conducted assessing the health outcomes associated with predominantly eating organic food; conducting such research would be costly.
3. Fish
Fish aren’t certified organic by the USDA like fresh produce and meat are. Instead, many producers label their seafood as such by displaying the green seal of Eco-label which verifies that these fish and shellfish were raised under rules and regulations that meet international organic standards.
Many consumers choose organic foods in order to reduce exposure to artificial chemicals and antibiotic-resistant bacteria found in conventionally produced produce and animal products, and also believe they taste healthier and provide greater nutrition benefits.
Studies on both lab animals and humans indicate that organic food contains higher concentrations of antioxidants that help protect cells against damage. Other observational studies have linked consumption of organic foods with decreased risks of obesity, allergies and certain diseases – though prospective clinical trials need to take place first to verify this evidence. CR recommends washing all produce thoroughly (especially thin peel varieties) prior to purchasing at local markets or stores that support independent farmers as a temporary measure.
4. Dairy
A dairy is any facility, building, or establishment dedicated to processing, distributing and selling milk products. Organic dairy refers to any dairy made with mammary secretions from non-human animals (cow, goat, sheep, reindeer or bison) rather than human sources. Organic milk typically contains higher levels of omega-3 fatty acids while being lower in saturated fat content.
Organic consumers are concerned about genetically modified (GM) feed, its impact on biodiversity and environmental sustainability as well as pesticides and antibiotic-resistant bacteria that may be present. Many opt for organic food because it avoids this potential future liability.
Studies have demonstrated that eating organic food may reduce exposure to certain chemicals; however, no long-term human studies have yet demonstrated clear health advantages from doing so. Furthermore, many organic consumers believe their purchases support humane treatment of animals, the environment and a strong economy.
