Organic food comes at a much higher price tag than conventionally farmed produce, so you may be asking, “Do I really need to eat organic?” There is no question that eating more fruits and vegetables, organic or conventional, has many health benefits and should be included as a healthy diet. But some recent studies have shown that organic produce may not be more nutritious which may make you question if choosing organic is really worth it. In reality, there is more to the story than just nutrition. Just because organic produce may not be nutritionally superior doesn’t mean you should choose conventional all the time. The answer may actually lie somewhere in the middle. In this blog post, we’ll discuss why it’s important to eat organic produce and which food you may want to avoid if you can’t.

Organic food is becoming increasingly popular as people are waking up to the harsh reality of conventional agriculture: pesticide use, mono-crop farming, soil degradation and water pollution among others. Organic food is grown without synthetic fertilizers or chemical interventions like fungicides and herbicides – which means you don’t have to worry about ingesting these toxic chemicals and known carcinogens from eating these foods. This is the main reason to choose organic over conventional.

In addition to avoiding the toxins, there are more reasons to consider eating organic including environmental impact. Residue from conventional agriculture can seep into rivers and groundwater sources causing environmental damage that can impact our health and the environment, including the animals in that area. Pesticides are not only found in conventionally farmed produce but also wild-caught fish making it difficult to avoid toxins if they are showing up in places we previously thought were safe.

Choosing organic food helps support small local farms who practice sustainable farming techniques instead of big agriculture, which limits our exposure to these toxins and potentially harmful genetically modified organisms (GMOs). Big agriculture is an industry that has a significant impact on both our health and the environment. This form of industrial farming utilizes large amounts of fertilizer, pesticides, and other chemicals that can be hazardous to both humans and animals. Additionally, the large-scale cultivation of crops can lead to soil degradation, air pollution from chemical drift and runoff, water contamination from chemical use, and destruction of habitats for native wildlife. These factors contribute to health issues such as allergies or asthma in humans, as well as known and unknown long-term health effects and long-term damage to ecosystems. The increased use of big agrochemicals also increases the risk of creating resistant strains of weeds and insects which could have far-reaching effects on food production. All the more reason to support the little guys and their clean practices if you can afford to.

Despite all the harm that comes from conventional farming practices, there are some benefits in terms of food production and cost that must be considered. The use of synthetic fertilizers, pesticides and mechanization can help increase crop yields and productivity, which addresses the growing demand for food in a rapidly increasing global population. In addition, conventional farming techniques can be more cost-effective than other methods, as they often rely on the use of cheaper inputs such as the synthetic fertilizers and pesticides. These practices result in more consistent crops and livestock which allows for easier packaging and distribution and can reduce the amount of time and labor required to produce. All of this leads to lower production costs for farmers, which then carries on to the consumer at the grocery store allowing healthy food options to be accessible at all price points.

Since shopping for organic food can get expensive, it helps to know what to look for since not all produce is created equal and some items tend to be more heavily laced with pesticides than others. The produce to look out for includes apples, tomatoes, sweet bell peppers, grapes, spinach, strawberries, potatoes and lettuce. Ensuring proper washing methods for these fruits and vegetables will help reduce your exposure to pesticides but it’s best to opt for organic if possible.

The Environmental Working Group (EWG) has developed a list of the “Dirty Dozen” fruits and vegetables that contain the highest levels of pesticide residue, which should be purchased organically whenever possible. Eating these foods in their conventional form runs the risk of ingestion of potentially harmful chemicals.

On the flip side, some fruits and vegetables have very low levels of pesticide residue even when grown conventionally – these are known as the “Clean Fifteen”. The Clean Fifteen includes avocados, pineapples, onions & garlic (not processed), cabbage & broccoli (not processed), sweet peas (frozen), mangoes & honeydew melons (not pre-cut), kiwi fruit (not pre-cut), cantaloupe melons (previously cut) and eggplant. When purchasing these fruits and vegetables in their conventional form there is little to no risk involved as far as pesticide exposure goes. EWG updates the “Dirty Dozen” and “Clean Fifteen” lists each year.

Eating organic food not only has many health benefits but also provides ecological support by helping maintain good soil health which is necessary for future generations. It is true that conventional farming practices result in more crops available at lower price points giving access to produce for families who cannot afford organic, but if you want to reduce your exposure to pesticides and support sustainable farming practices (and can afford to do so) then adding more organics into your diet is the way to go. If you’re not able to purchase organic, stick to the “Clean 15” when buying produce. Your body (and nature) will thank you for it.