Does organic genuinely offer healthier nutrients, or is it just a marketing ploy to hike up prices? @Nutrition_with_Lillia
What does “organic” mean?
Mass production conventional fruits and vegetables are often heavily doused in pesticides to prolong shelf life, kill weeds, combat pests and molds. These chemicals, applied up to 20 times, can disrupt hormonal balance, exacerbate or trigger neurological disorders, and have been shown to affect infant and youth development. The UK government now monitors residue levels in UK food due to these health risks.
More than just fruit and veg
While fruits and vegetables are often the main concern, residues of pesticides can also be found in oats, wheat, and grains. Additionally, store-bought items like hummus, canned goods (such as chickpeas and raisins), are affected. “Organic” labelling indicates food produced without pesticides, chemical fertilizers, or artificial chemicals. Organic options are widely available in UK supermarkets and many other countries, making them accessible to most consumers.
The UK government tests 3,000kg of food for pesticides every year. PAN UK analyses this data and makes it accessible to the general public by producing the annual ‘Dirty Dozen’. The Dirty Dozen lists the fruit and vegetables most likely to contain residues of two or more pesticides (known as ‘pesticide cocktails’) to help inform shopping decisions.
What are pesticides?
Pesticides are chemicals designed to kill living organisms, such as weeds, insects, and fungi. Large-scale food growers use these chemicals to protect crops and ensure a successful growing season. Some fruits and vegetables attract more pests, leading to heavier pesticide use on certain produce.
However, this widespread use of pesticides means that these chemicals end up in our food and bodies. Despite choosing to consume ‘healthy’ and ‘nutritious’ foods, you might also be consuming toxins. According to PAN UK, young children and expectant parents are particularly vulnerable to pesticides, which can disrupt hormone systems and cause developmental issues like learning disabilities and attention deficit disorder.
The Cocktail Effect
PAN UK’s research into the Dirty Dozen 2024 focuses on produce with multiple pesticide residues. This is because government safety limits consider only one pesticide at a time, ignoring the evidence that combined chemicals (the ‘cocktail effect’) can be more harmful. This oversight risks human health from pesticide mixtures on single items, in dishes, or throughout a day’s food intake.
How to make eating Organic easier (and cheaper)
Opting for a fully organic diet can be costly and challenging to access. Frozen foods offer a budget-friendly alternative that retains nutritional value over time. The annual “Dirty Dozen” list highlights fruits and vegetables with the highest pesticide levels, prioritising them for organic purchase. Revised each spring by the Environmental Working Group, this list aids shoppers in making informed choices. Consider keeping it handy on your fridge or phone for grocery trips.
With this information, the best option is to buy organic or pesticide-free where possible. The list below is to support you in figuring out which produce has multiple residues so that buying organic becomes more affordable.
Source: https://www.pan-uk.org/site/wp-content/uploads/Dirty-Dozen-2023.pdf
Dirty Dozen 2023 (buy these Organic where possible)
- Peaches / Nectarines
- Grapes
- Strawberries
- Cherries
- Spinach
- Apples
- Brussel Sprouts
- Cucumber
- Tomatoes
- Apricots
- Lettuce
- Bean pods
Source: www.pan-uk.org
Residue results 2018-2022 – % of samples with multiple residues
- Grapefruit – 100%
- Soft citrus – 96%
- Oranges – 87%
- Strawberries – 86%
- Grapes – 84%
- Dried fruit – 82%
- Cherries – 81%
- Herbs – 81%
- Salad – 81%
- Peaches / Nectarines – 76%
- Lemons – 75%
- Spices – 74%
Source: www.pan-uk.org
Clean 15 (safer to buy non-Organic)
These 15 items had the lowest amounts of pesticide residues, according to EWG’s analysis of the most recent USDA data.
- Avocado
- Sweetcorn
- Pineapple
- Onions
- Papaya
- Sweet peas (frozen)
- Asparagus
- Honeydew Melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Watermelon
- Sweet potatoes
- Carrots
Source: https://www.ewg.org/foodnews/clean-fifteen.php
Remember, the key to a healthy diet is consuming sufficient fruits and vegetables, regardless of their organic status. Conventionally grown produce provides valuable nutritional benefits that should take precedence.
More info can be found here: https://www.pan-uk.org/dirty-dozen/
