
Organic vs Nonorganic Produce: Impacts on Health
Apr 10, 2024
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We have all heard that we should buy organic produce because of pesticides used in commercial farming but with the price increase that comes along with organic produce is it worth it? Let's dive in & see if the supposed benefits of organic produce are true & if they justify the extra cost.
What is the difference between organic vs nonorganic?
Conventional farming uses chemical fertilizers to promote plant growth, while organic farming uses manure & compost to fertilize the soil. Conventional farming sprays chemical pesticides to get rid of pests, while organic farmers use traps and naturally occurring pesticides (ie neem oil). Conventional farming uses chemical herbicides to manage weeds, while organic farming uses crop rotation, hand weeding, or mulch (1). Organic farming relies on soil health & crop rotation to increase crop yield, while conventional farming uses genetically modified crops to increase harvests. Going off this point what are genetically modified organisms anyway?
Genetically modified Organisms (GMOs)
GMOs are made by combining genes from different organisms using recombinant DNA technology. By combining desired DNA, plants can become drought or pest-resistant or have an increase in certain nutrients. GMOs are controversial to some because of the idea that humans are “messing with mother nature” & the fact that we do not know how these modifications will affect our long-term health. Here are some pros & cons of GMOs so you can decide what you think.
Pros of GMOS (2) | Cons of GMOs (2) |
Agronomic benefits: there was an increase in <370 million tons of food crops from 1996-2012. 1/7th of this increase was due to genetically modified crops. | Selection of resistance: as more & more GMO plants are seen it is very possible that bugs & weeds start to evolve in ways that neutralize the benefits of GMOs. |
Economic benefits; global farm income from genetically modified crops reached $116 billion from 2006-2012 (triple that of the previous 10yrs) | Disruption of the food web: the insect-resistant plants might increase the number of minor pests while reducing the major type of pests. |
Changes in the chemical composition of food: Some genetic modifications are done to increase important nutrients like vitamins A,C, E, unsaturated fatty acids, and probiotics. | Resistance to antibiotics: genetic modification carries the risk of transferring the genes of antibiotic resistance into the microflora of human and animal gastrointestinal tracts. |
Personally, I have a hard time completely vilifying GMOs because they do allow us to feed our growing population, however, with such major cons, especially the potential to cause resistance to antibiotics and the disruption of the food web I try to avoid them!
How do you tell if something is organic?
They’ll be sure to tell you! Becoming organic certified is an expensive & long process so if a product is certified organic the label will say so! On fruits & vegetables look for that annoying little sticker that has numbers on it AKA the Price Look-up Code. If the number starts with a 9 the item is organic (ie #91234), a number 8 (ie #81234) tells you the item is genetically engineered, a 4-digit number (ie #1234) means the item is standard or conventionally grown. Other products will have the USDA organic seal and/or say 100% organic.
Are there any Actual Benefits to Buying Organic Produce?
One aspect of farming that we often overlook is soil health. When you think about it of course it makes sense that healthier soil would produce healthier fruits & vegetables! Conventional farming uses pesticides & fertilizers to enhance growth & increase crop yield. These practices have been shown to damage soil health thus impacting produce nutrients. An analysis of 56 studies from around the world showed direct comparisons of paired conventional and organically farmed fields with the same soil type over an average of 16 years. Organically farmed soils had greater microbial biomass, carbon (41% higher), nitrogen (51% higher), and microbial enzyme activity( 32-74% higher) than conventionally farmed soils (3).
So what do these soil differences mean for nutrients in the produce?
Let's look at the research:
a 2001 review of 41 studies reported that on average organic crops had a fifth more to almost a third more vitamin C, iron, and magnesium. Despite differences varying by crop, organic crops consistently had higher overall levels of mineral micronutrients. Conversely, conventional crops had more heavy metals and nitrate levels for almost three-quarters of 176 comparisons (caused by synthetic nitrogen fertilizers) (3).
A meta-study found that organic crops contained higher concentrations of antioxidants & that conventionally grown crops had higher levels of pesticide residue & the heavy metal cadmium. The authors estimated that people consuming organically grown foods would take in 20–60% more phytochemicals than if they ate conventional foods3.
A study of zinc levels in wheat grown in central India found that organic wheat had almost 20% more zinc than conventionally grown wheat (3).
Medical researchers have attributed the cancer-suppressing effects of fruits and vegetables to their high antioxidant and phytochemical content. While the simplest way to consume more phytochemicals is to eat more fruits and vegetables however they are grown, studies consistently show that organic and regenerative crops contain higher levels than conventional crops, and often several times more.
Let's Put It All Together
Organic farming increases soil biodiversity & thus human health by suppressing pathogens, increasing crop nutrient uptake, & the nutritional value of food. Research continually shows that organic crops contain less pesticide levels, higher vitamin, mineral, & photochemical levels, especially antioxidants & anti-inflammatory compounds as compared to conventionally grown crops. To sum it up organic produce is better for your overall health, however, buying all organic produce is not feasible for most people. So what produce should you always buy organic?
Foods that You Should Always Buy Organic (4):
Strawberries
Spinach (has more pesticide residue by weight compared to any of the other produce tested)
Kale
Nectarines
Apples
Grapes
Peaches
Peppers
Cherries
Pears
Blueberries
Green beans
Think about it this way, if you eat the skin/leaves buy it organic!
How to Wash Off Pesticides:
You can’t wash off 100% of pesticide residue, however, you can reduce the amount you consume (as well as dirt and germs!)
There are quite a few ways to remove pesticide residue, such as soaking produce in salt water for 20 minutes or soaking in a baking soda water mixture for 15 minutes ( 1 teaspoon of bicarb to 2 cups of water). Soaking produce in 1 part vinegar and 4 parts water for 20 minutes can also work (5). Scrubbing firm produce (melons, potatoes) with a brush helps get more residue off. Rub softer produce such as grapes with your hands. Put fragile produce such as berries in a strainer and turn while running underwater. Throw away the outer leaves of Brussels sprouts, lettuce, and cabbage (6).
References:
It’s Easy Being Green: Organic vs. Conventional Foods—The Gloves Come Off. Center for American Progress. Published September 10, 2008. https://www.americanprogress.org/article/its-easy-being-green-organic-vs-conventional-foods-the-gloves-come-off/#:~:text=Conventional%20farming%20uses%20chemical%20fertilizers
Bawa AS, Anilakumar KR. Genetically modified foods: safety, risks and public concerns-a review. J Food Sci Technol. 2013;50(6):1035-1046. doi:10.1007/s13197-012-0899-1
Montgomery DR, Biklé A, Archuleta R, Brown P, Jordan J. Soil health and nutrient density: preliminary comparison of regenerative and conventional farming. PeerJ. 2022;10:e12848. Published 2022 Jan 27. doi:10.7717/peerj.12848
Editors, EatingWell. “The Dirty Dozen: 12 Foods You Should Buy Organic.” EatingWell, EatingWell, 1 Sept. 2023, www.eatingwell.com/article/15806/the-dirty-dozen-12-foods-you-should-buy-organic/.
“How to Remove Pesticides from Your Produce - CNM College of Naturopathic Medicine.” College of Naturopathic Medicine, 22 May 2020, www.naturopathy-uk.com/news/news-cnm-blog/blog/2020/05/22/how-to-remove-pesticides-from-vegetables-and-fruits-2/.
“How Can I Wash Pesticides from Fruit and Veggies?” National Pesticide Information Center, 13 Nov. 2023, npic.orst.edu/faq/fruitwash.html.