Organic: Is it really better for your child? 

If you’re like many people, the debate about the benefits of organic fruits and vegetables may have you wondering: Is organic truly better? The answer is found in what the research reveals (and what it doesn’t).

Are organic foods more nutritious?

The jury is still out. The limited studies comparing the nutrient content of organic and conventionally grown produce generally fail to show a significant difference in micronutrients (think vitamins and minerals). Although, organic leafy veggies and potatoes seem to have a slight edge when it comes to retaining vitamin C. 

Do organic foods taste better?

Some people insist organic foods taste better than conventionally grown varieties. Others say they don’t taste a difference. That’s because taste is subjective, so ultimately you are the final judge of what satisfies your taste buds. 

What will have a big impact on flavor is freshness, regardless of the farming method. So, whenever possible, choose locally grown foods as these tend to be freshest. 

Are organic foods safer?

Absolutely. A growing body of research in the United States confirms that switching to an organic diet can significantly reduce pesticide exposure in children. 

For example, one study found organic diets can reduce children’s exposure to organophosphorus pesticides, common in the U.S. and. 

Another study showed an organic diet intervention reduced pesticide exposures in young children living in low-income urban and agricultural communities. 

More recently, another study showed switching to an organic diet significantly lowers pesticide levels in both children and adults.

Even just a few days on an organic diet can eliminate detectable pesticide levels in urine. In other words, organic works wonders for reducing your child’s pesticide load, and it works fast.

Should you worry about health risks?

Researchers continue to debate the adverse effects of pesticide exposure in children, particularly on attention, behavior and learning. What we do know for certain is that pesticides are neurotoxins. They kill bugs by paralyzing or over-exciting their nervous system. 

It makes sense to minimize your child’s exposure to these same toxins for the sake of their developing brains. And, choosing organic whenever possible is a simple way to dodge these toxic pesticides. 

What’s a hassle-free way to avoid pesticides?

One of the best ways to limit your child’s exposure to pesticides is to review the Shopper’s Guide to Pesticides in Produce™ by the Environmental Working Group (EWG). 

The Shopper’s Guide is updated annually based on the EWG’s analysis of thousands of pesticide tests conducted by government agencies. Each year, they identify the “Dirty Dozen” (the 12 fruits and vegetables with the highest pesticide levels) and the “Clean 15” (the 15 fruits and vegetables with the lowest pesticide residue). 

The easiest way for you to use the EWG’s guide to help reduce your child’s pesticide exposure is to prioritize buying organic varieties of your child’s favorite foods if they are on the “Dirty Dozen” list. If their favorites are on the “Clean 15” list, it’s not as much of a concern. 

The Dirty Dozen and Clean Fifteen lists for 2023 are listed below, but if you want to check other fruits and vegetables, you’ll find the complete list at www.ewg.org.

The 2023 Dirty Dozen
(Highest Pesticide Residue)

1. Strawberries
2. Spinach
3. Kale, Collard & Mustard Greens
4. Peaches
5. Pears
6. Nectarines 
7. Apples
8. Grapes
9. Bell & Hot Peppers
10. Cherries
11. Blueberries
12. Green Beans

The Clean 15
(Lowest Pesticide Residue) 

1. Avocado
2. Sweet Corn*
3. Pineapple
4. Onion
5. Papaya*
6. Sweet Peas (frozen)
7. Asparagus
8. Honeydew Melon
9. Kiwifruit
10. Cabbage
11. Mushrooms
12. Mango
13. Sweet Potatoes
14. Watermelon
15. Carrots

^{*Note: Some sweet corn (as well as papayas and summer squash) sold in the United States is produced from genetically modified seeds. To avoid or limit your intake of genetically modified products, buy organic.}

As the saying goes, “Knowledge is power.” When it comes to the foods you bring into your home, knowing what to choose empowers you to make confident, smart choices that can have a big impact on your family’s health and well-being.

And that’s a powerful feeling.

Till next time,

The EatingFor Team