Fruits and vegetables are an important part of a healthy diet.
Consuming plenty of vegetables and fruits can decrease blood pressure, lower the chances of heart disease and stroke, prevent certain cancers, reduce the risk of eye and digestive issues, and positively impact blood sugar levels, per Harvard’s T.H. Chan School of Public Health.
There are many different varieties of produce available for purchase. Here is a dive into the differences and safety risks of organic versus conventional fruits and vegetables.
According to UC Davis Health, both organic and conventional produce contain similar levels of nutrients. However, an organic diet might lead to less pesticide and antibiotic exposure.
The U.S. Department of Agriculture regularly checks pesticide residues in food. According to their Pesticide Data Program, “99% of sampled products have residues below the legal limit established by the U.S. Environmental Protection Agency (EPA).”
The USDA strictly controls pesticide use and notes that conventional food is safe to eat.
Per Mayo Clinic, the term organic refers to the farming methods and processing techniques used by farmers to cultivate agricultural products. These methods and techniques do not use fertilizer, most pesticides and genetic engineering. Their goals include:
Organic food is more expensive because of high production costs for farmers, per the USDA.
Conventional crops skip rigorous pesticide and growing practice tests. They’re often easier to cultivate, thanks to genetic modification and pesticide use. This efficiency is crucial for large-scale production, according to Eat Smart, Move More.
Despite higher yields and less space needed, conventional farming’s pesticide and fertilizer use can harm the environment, per Eat Smart, Move More.
Compared to organic food, conventional food is more accessible due to lower costs and can be just as nutritious, according to Mayo Clinic.
Tamika Sims, the director of Food Technology Communications at the International Food Information Council, told Healthline, “Many studies have demonstrated that organic produce does not have a nutritional advantage over conventional produce, and organic produce is not associated with better health outcomes.”
According to a recent analysis by Consumer Reports of seven years’ worth of data from the USDA’s pesticide residue monitoring program, conventionally grown versions of produce may present significant concerns due to pesticide contamination.
Consumer Reports labeled these six fruits or vegetables as having the greatest possible health risk, even if the pesticides were minimal:
Instead of avoiding the above produce, Consumer Reports suggests picking the organic versions for safer and healthier options. This, however, does not include potatoes, which may be contaminated if processed in the same facility.
While organic foods can limit exposure to pesticides, even if exposure is low, there are a few possible safety concerns, per Centre for Food Safety:
No matter what type of produce you choose to buy, follow these tips to reduce health risks, per Mayo Clinic: