Should I Worry About Pesticides in Fruits & Veggies?

The health benefits we gain from eating fruits and vegetables is indisputable. Research clearly shows that eating a variety of colorful fruits and veggies is associated with a reduced risk of many chronic diseases including heart disease, certain types of cancers, age-related macular degeneration, cognitive decline, and more.¹ At a time when confusion and fear about pesticides abound, the most important thing to remember is that, regardless of the production method, the benefits of eating fruits and vegetables far outweigh the risks. The bigger concern is not eating enough of them.

Both organic and conventionally grown fruits and vegetables are safe. The USDA Pesticide Data Program uses a rigorous statistical design to produce data that can be used to assess pesticide exposure to pesticides can be used to assess the safety of the food supply. Findings in its 2023 report indicate that more than 99% of samples tested had residues well below tolerances (limits of the amount of pesticides that may remain in or on foods) established by the Environmental Protection Agency (EPA).² Additionally, data from the Food and Drug Administration (FDA) shows that almost 50% have no detectable pesticide residue at all. Lastly, a peer reviewed study  found that a substitution of organic for conventional produce did not result in any decrease in risk because reported residues on conventional produce are so minute, if present at all.³

Importantly, similar to conventional growers, organic growers also use pesticides. Many are natural pesticides like sulfur, bicarbonate, copper and vinegar but also include synthetic pesticides approved for organic use.⁴ In 2010, USDA National Organic Program evaluated pesticide residues on 571 domestic and foreign fruit and vegetable samples bearing the USDA organic seal. The report revealed that 96% of the samples tested met the USDA organic regulations, with 57% showing no detectable residues and 39% with residues less than 5% of the EPA allowable level.⁵

Organic fruits and vegetables are not more nutritious than conventionally grown either. A systematic review of 46 studies published in 2009 concluded “there is no evidence of a difference in nutrient quality between organically and conventionally produced foodstuffs.” The authors reported that a small number of differences in nutrient content existed between organically and conventionally produced foods but were unlikely to be of public health relevance.⁶

The fact is you have nothing to fear from eating produce. All pesticide residues on fruits and vegetables, whether organically or conventionally grown, are extremely low and well below any level that could put you at risk. This nation’s food supply continues to be among the safest in the world.

References:

^{1. Wallace, T. C., Bailey, R. L., Blumberg, J. B., Burton-Freeman, B., Chen, C. y. O., Crowe-White, K. M., … Wang, D. D. (2019). Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake. Critical Reviews in Food Science and Nutrition, 60(13), 2174–2211. https://doi.org/10.1080/10408398.2019.1632258}

^{2. https://www.ams.usda.gov/sites/default/files/media/2020PDPAnnualSummary.pdf}

^{3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135239/}

^{4. https://www.agdaily.com/technology/the-list-of-pesticides-approved-for-organic-production/}

^{5. https://www.ams.usda.gov/sites/default/files/media/Pesticide%20Residue%20Testing_Org%20Produce_2010-11PilotStudy.pdf}

^{6. Dangour A et al (2009). Nutritional quality of organic foods: a systematic review. American Journal of Clinical Nutrition 90:680-685.}