Could we all benefit from buying more organic produce?

Let’s start with an important point: eating vegetables and fruit of any kind is far better than eating none. For most people, increasing overall intake is the priority. We recommend aiming for at least five portions of vegetables daily and two to three portions of fruit.

That said, where possible, and particularly for produce we eat most frequently or produce most heavily sprayed with chemicals, choosing organic may offer additional benefits.

Potential benefits of organic produce include:

• Lower levels of pesticide and other chemical residues compared with conventionally grown produce
• Higher levels of beneficial plant compounds, once dismissed as “unimportant molecules”, such as polyphenols and other phytochemicals. These compounds are now recognised as playing meaningful roles in supporting health
• In some studies, higher levels of certain nutrients, including vitamin C
• Environmental benefits, such as improved soil health, enhanced biodiversity, and reduced chemical pollution

Lower your toxic load

Reducing overall exposure to environmental chemicals is an important consideration. Research has linked certain pesticides and agricultural chemicals with adverse health outcomes including infertility, immune dysregulation, thyroid disease and microbiome imbalance, particularly when exposure is long-term and cumulative.

Organic farming standards prohibit the intentional use of synthetic fertilisers, genetically modified organisms (GMOs), and most synthetic fungicides, insecticides, herbicides, and pesticides. The use of synthetic preservatives—including chemical wax coatings and artificial ripening agents—is also restricted.  While organic produce can still contain trace chemical residues—usually due to wider environmental contamination—numerous studies show that these residues are generally detected less frequently and at lower levels than in conventionally grown produce.

Thoroughly washing fruit and vegetables can help reduce some surface residues, including certain fungicides. Methods such as soaking in water or using baking soda, salt, or vinegar may be helpful for this purpose. However, these approaches have limited impact on systemic pesticides, which are absorbed into the plant and cannot be washed away.  For further information, this guide provides a helpful overview of washing methods.

Can you afford not to do it?

We recognise that cost and availability may be barriers when choosing organic produce. However, it may not be as challenging as it first appears. One of our Nutritional Therapists, Heather, is currently working with Finn Murray from The Hopsack to explore the true cost difference when choosing organic options for the most commonly purchased fruits and vegetables.

We’ll be sharing practical tips soon on how to prioritise organic choices and save money where possible, so do keep an eye out for updates.