How pesticides affect your health: what you need to know

Organic foods are usually more expensive, but is it worth paying the extra? If we can’t afford to eat only organic foods, which foods should we concentrate on buying organic?

Does organic food have health benefits?

In 2012 a highly publicized meta-analysis of more than 200 studies concluded that organic food was no more nutritious than conventionally grown food.

Research since then has suggested that organic onions contain more flavonoids (such as quercetin) than non-organic ones. Quercetin has antioxidant and anti-inflammatory effects which might help reduce inflammation, kill cancer cells, control blood sugar, and help prevent heart disease. So a food with higher levels of quercetin is likely to be beneficial.

In the largest study of its kind, an international team of experts led by Newcastle University, UK, has shown that both organic milk and meat contain around 50% more beneficial omega-3 fatty acids than conventionally produced products. Omega-3 fatty acids may reduce inflammation and may help prevent heart disease.

Analyzing data from around the world, the team reviewed 196 papers on milk and 67 papers on meat and found clear differences between organic and conventional milk and meat, especially in terms of fatty acid composition, and the concentrations of certain essential minerals and antioxidants.

A 2019 study published in Microbiology found that organic apples harbour a more diverse and balanced bacterial community. Many of us think of bacteria as being harmful, but there are a lot of beneficial bacteria that live on us and in us. The researchers say that these bacteria on organic apples could make them healthier and tastier than conventional apples, as well as better for the environment.

A 2020 systematic review of existing research concluded:

“While findings from this systematic review showed significant positive outcomes from observational studies in several areas, including reduced incidence of metabolic syndrome, high BMI, non-Hodgkin lymphoma, infertility, birth defects, allergic sensitisation, otitis media and pre-eclampsia, the current evidence base does not allow a definitive statement on the long-term health benefits of organic dietary intake. Consumption of organic food is often tied to overall healthier dietary practices and lower levels of overweight and obesity, which are likely to be influential in the results of observational research.”

In other words, there appear to be benefits from eating organic food, but we can’t be sure because many people who eat organic food will also have other healthy lifestyle factors that could cause these results.

How can I get organic food cheaply?

Buying a local organic fruit and veg box is a way to get a good range of organic food. So, is going to your local farmers’ market. The prices are often much better than you’d pay in a supermarket, and you’d probably be reducing your food miles and supporting local businesses.

Organic food usually costs more than non-organic food. If you’re on a tight budget this is a real problem. The best approach is to buy some food organically and accept that everything else will be non-organic. You may decide it’s best to choose the ones where there’s the lowest price difference between organic and non-organic. But there is a better approach.

Focus on the foods that are likely to have the highest amount of pesticide residues. But how do you know what they are? Fortunately, there are some not-for-profits that can tell you exactly that.

Below are two “Dirty Dozen” lists for the UK and US. The dirty dozen contain the highest concentrations of pesticides, so it’s good to prioritise buying organic for these foods.

A spokesperson for PAN ( Pesticide Action Network )said there was no real way to avoid ingesting pesticides, other than campaigning for a reduction in their use.

“The best way for people to avoid pesticides is to buy organic. Of course, almost no one in the UK can financially afford or access a fully organic diet so that is why we publish the dirty dozen – to help consumers prioritise which produce to avoid.”

Can you wash pesticides off food?

There are ways of reducing your exposure to pesticides by washing fruit and vegetables.  Read the practical advice from the College of Naturopathic Medicine on 3 ways to remove pesticides from fruits and vegetables effectively.

Are organic pesticides better for the environment?

Pesticides have repeatedly been shown to have a big impact on our environment.

Pollinating insects are endangered globally, with a particularly steep decline over the last 40 years. An extensive 3-year study from Lund University in Sweden has found that organic farming methods can contribute to halting the decline of pollinators. This beneficial effect is due to both the absence of insecticides and a higher provision of flower resources.

In another study organic farming was shown to benefit honeybee colonies, especially when food is scarce in late spring. The scientists analysed six years of data collected through a unique system for monitoring domesticated bees that is unparalleled in Europe.

Pesticides and farm workers

Agricultural workers are often exposed to high levels of pesticides. They aren’t always provided with the right protective clothing, or they may be provided with it but not want to wear it because it’s hot and uncomfortable. So eating organic food helps to protect these people too.

The Pesticide Action Network says:

“Long term pesticide exposure has been linked to the development of Parkinson’s disease; asthma; depression and anxiety; attention deficit and hyperactivity disorder (ADHD); and cancer, including leukaemia and non-Hodgkin’s lymphoma.”

While the health benefits of organic food are not yet fully established, the environmental advantages are undeniable. Without pollinating insects, our food supply would be at risk. Therefore, even from a purely selfish perspective, we should all consume more organic food, disregarding the stress it may cause bees and other insects.

The Dirty Dozen for 2023 (UK)

• Peaches/Nectarines
• Grapes
• Strawberry
• Cherries
• Spinach
• Apples
• Brussel Sprouts
• Cucumber
• Tomato
• Apricots
• Lettuce
• Beans with pods

The Dirty Dozen for 2023 (USA)

• Strawberries
• Spinach
• Kale, collard, & mustard greens
• Peaches
• Pears
• Nectarines
• Apples
• Grapes
• Bell & hot peppers
• Cherries
• Blueberries
• Green beans