6 Reasons You Should Eat Organic + The Top Organic Produce You Should Buy

The word “organic” has become associated with being “better,” especially for certain foods like strawberries and spinach, but what does that really mean? Why is eating organic a smarter choice for the environment and our health? Here, six reasons we should be eating an organic diet. Plus, how you can tell if your food is organic and which organic items should top your list when choosing produce. 

“Although certain types of approved pesticides can be used in organic agriculture, they are often natural substances, whereas conventional agriculture uses harsher man-made pesticides,” says registered dietician, Erika Fox, RDN. Additionally, Fox says organic produce is grown using natural fertilizers compared to conventional, which uses (you guessed it) synthetic fertilizer.

Our soil contains critical microbial life that typically gets destroyed when crops are sprayed with pesticides, herbicides, fungicides, and so on. Without these synthetic chemicals in the soil, organic crops can extract the healthy minerals and nutrients they need from the ground, leading to more vitamin-rich food. 

Organic dairy and meat may be healthier for you, according to Fox. “Organic meat, dairy, and eggs are all raised without the use of hormones, whereas, conventionally raised animals are typically given hormones to produce faster growth,” says Fox. Additionally, organically raised animals are not given antibiotics or GMO-feed. 

Researchers believe the higher levels have to do with what the livestock are eating, since animals that are raised for organic labeling are required to graze more than conventional animals—who tend to eat more grains because they spend more time indoors. 

All organic food is GMO-free, which means that the organisms were not genetically engineered or modified in any way (usually in order to make them grow faster or bigger). According to the U.S. Department of Agriculture4 (USDA), organic products are prohibited from having genetically modified organisms (GMOs).

“Organic farming reduces pollution, conserves water, reduces soil erosion, increases soil fertility, and uses less energy overall,” says Lisa Mastela, MPH, RD, and founder of Bumpin Blends. Farming without pesticides can also be better for the health of the animals and people who live close to the farms, as it reduces their exposure to those chemicals. 

The Clean Fifteen list includes the top 15 foods with the least amount of pesticides. Here are the foods on the 2020 Clean Fifteen list:

On the other hand, the Dirty Dozen list details the foods that typically have the most pesticides. Here are the foods on the 2020 Dirty Dozen list:

When possible, purchase and consume produce—organic or not —that is in season. For example, in the summer, enjoy apples, berries, carrots, corn, green beans, peaches, tomatoes, and zucchini. Not only might it taste better, but it’s also more cost-efficient. When you eat produce that is in-season, the supply can typically meet the demand, resulting in lower prices. Try buying strawberries out of season, and you’ll likely pay twice as much.

To be labeled “Organic,” however, the product has to contain at least 95% organic ingredients. And if an item says “Made with Organic,” that means it contains at least 70% organically produced ingredients. In this case, verbiage matters! 

With that in mind, Fox recommends buying organic when possible, but also says it’s okay if you can’t do that all the time. “Many times, people throw in the towel when trying to eat healthy, especially if they can’t purchase organic. It’s important to remember that eating an abundance of conventional produce is much better than not eating fresh produce at all,” she adds. So either way, get your veggies in—just try and make them organic if possible.