Part 1: Should You Buy Organic? Fruit, Veggies, and Eggs

Okay, let’s talk about something that’s been on my mind lately – organic food. Specifically, why is it so expensive, and is it really worth it? If you’ve been like me, trying to make the switch to organic everything, you’ve probably had your fair share of shock when you get to the checkout and realise you have spend $400 on 10 items. While I’ve heard that organic foods have more nutrients, no nasty chemicals, and often come in less plastic, the reality is that it’s not always practical (or affordable) to go 100% organic.

This got me thinking: Do we really need to buy everything organic? Or are some foods just fine to consume without that organic label? What foods should we always be buying organic, and which ones can we safely skip? To answer that, I decided to start with the basics: fruits, vegetables, and eggs. Welcome to Part 1 of my three-part blog series, where we’ll look at which foods are worth the splurge and which ones aren’t.

The Dirty Dozen: Foods You Should Always Buy Organic

First, let’s talk about what’s been commonly referred to as the Dirty Dozen. This is a list compiled by the Environmental Working Group (EWG), which highlights the twelve foods that have the highest pesticide residues. These are the foods where you definitely want to go organic – not just for your health, but for the environment too. Here's the list:

1. Strawberries
   Strawberries are the top offenders when it comes to pesticide contamination. Over 99% of strawberries sampled were found to have at least one pesticide, and about 30% had residues of 10 or more different chemicals.

2. Spinach
   Spinach packs a nutritional punch, but it also tends to hold onto high levels of permethrin (a neurotoxin). Around 76% of spinach samples tested positive for this chemical. If you eat spinach a lot, make sure to go organic.

3. Kale, Collards, and Mustard Greens
   These leafy greens may seem like health food, but they’re often contaminated with harmful chemicals, including toxic pesticides.

4. Grapes
   Grapes, especially non-organic ones, have been known to carry pesticide residues. Think about it – we’re eating the skin, so those chemicals can get absorbed directly into our bodies.

5. Peaches, Pears, and Nectarines
   These fruits are often doused with pesticides to prevent pests. The soft skins of peaches and nectarines make it hard to wash the chemicals off, so organic is the way to go.

6. Apples
   Apples are another fruit that’s frequently treated with chemicals. They’re on the list for the same reason as peaches and nectarines: that delicate skin doesn’t protect us from pesticide absorption.

7. Capsicum and Chilies
   While capsicum (bell peppers) and chilies might seem like a less obvious choice, they’re highly prone to pesticide use due to their thin skins, making it harder to wash away residues.

8. Cherries
   Cherries are small, so they absorb pesticides easily. Going organic with cherries is your best bet.

9. Blueberries
   Blueberries are delicious and nutritious, but they’re also heavily treated with pesticides. Organic blueberries are worth the extra cost.

10. Green Beans
    Green beans are another crop that uses a lot of chemicals. When in doubt, opt for organic beans.

So Why Should You Care About The Dirty Dozen?

Besides the obvious health risks, these chemicals can also affect the environment. Pesticides pollute soil and waterways, harming not only our health but the ecosystem as a whole. When you go organic, you’re helping reduce the amount of synthetic chemicals used in farming. So if you’re able to, definitely invest in organic versions of the above foods.

The Clean 15: Foods You Don’t Need to Buy Organic

Now, for some good news! Not all foods require the organic label to be safe. EWG has also compiled a list of the Clean 15, which are fruits and vegetables that tend to have low pesticide residues. These are generally safe to buy non-organic, as they are less likely to carry harmful chemicals. Here’s the list:

1. Avocados
   Avocados are always grown without pesticides in Australia as it is not needed.

2. Sweet Corn
   Most of the pesticides on sweet corn are on the husk, which you remove before eating.

3. Pineapple
   Pineapples have a tough exterior that pesticides don’t easily penetrate. No need to buy organic.

4. Onions
   Onions are grown underground, so they don’t absorb pesticides the way other crops do.

5. Papaya
   Papayas are another fruit that’s generally low in pesticide residues, making it an easy non-organic pick.

6. Frozen Sweet Peas
   The freezing process helps preserve sweet peas, and the residue from pesticides is less of an issue.

7. Asparagus
   Asparagus tends to have lower pesticide levels, so organic isn’t essential.

8. Honeydew Melon
   With its thick rind, honeydew melons are mostly protected from pesticide exposure, so you don’t need to go organic.

9. Kiwi
   The fuzzy skin on kiwis helps protect them from pesticide contamination.

10. Cabbage
    Cabbage is relatively low in pesticide residue, making it fine to go non-organic.

11. Watermelon
    Like honeydew, watermelon’s thick rind protects it from pesticide absorption.

12. Mushrooms
    Mushrooms don’t really need pesticides to grow, and the way they’re harvested means the risk of exposure is lower.

13. Mangoes
    Mangoes have thick skins, so buying non-organic mangoes is generally safe.

14. Sweet Potatoes
    Sweet potatoes have a tough skin that’s effective at shielding the flesh from pesticide residues.

15. Carrots
    Carrots, like other root vegetables, don’t tend to hold onto pesticides, so buying non-organic is a reasonable choice.

Why It’s Great to Know the Clean 15

Being aware of the Clean 15 means you don’t have to stress about buying organic for every single fruit and vegetable. By focusing your budget on organic options from the Dirty Dozen, you can feel confident that you’re eating healthier and avoiding unnecessary chemicals, all while saving some cash on items from the Clean 15.

A Bonus Tip for Organic Fruits & Veggies

Another great option I discovered recently was purchasing a mixed box of organic fruits and vegetables. My local Summer Hill Organic Fruit Market does a great box that would easily feed two to three people for a week for $30. This is a great option if you aren’t fussy and are happy to experiment with different fruits and vegetables each week, it’s also a great way to diversify your diet and improve your gut health. Your microbiome loves diversity!

Eggs: Organic or Pasture Raised?

Let’s be honest – buying eggs can be confusing. You’ve got terms like caged, cage-free, free range, organic, pasture-raised, and biodynamic thrown at you, and it’s hard to know what they all mean. After doing a little research, I discovered that organic eggs are good, but pasture-raised eggs are even better.

Here’s why: Organic eggs are produced without antibiotics or hormones, and the chickens are fed organic feed. But, and this is a big but, they might not get as much space to roam as you’d think. If you see “cage-free” on the label, don’t assume those hens have a happy, free-range life – sometimes it just means they’re crammed into a barn, not much different from being in a cage.

Pasture-raised eggs, however, come from hens that are given ample space to roam and forage for bugs and worms. These eggs have higher nutrient density and are generally fresher, too. You know you’ve picked good eggs when the yolk is a rich, deep orange colour, which indicates higher levels of omega-3s and vitamins.

In fact, pasture-raised eggs are considered by many to be the gold standard of egg farming. But if you really want to go all out, biodynamic pasture-raised eggs are the true pinnacle of egg quality. These eggs come from hens raised on farms that follow biodynamic farming principles – which is essentially an organic farming system taken to the next level. Not only are these hens raised in a free-range, pasture-based environment, but the farming methods also prioritise sustainability, biodiversity, and the health of the soil.

Biodynamic farming goes beyond simply avoiding chemicals and hormones; it’s about working in harmony with nature, using organic farming practices and even incorporating principles like crop rotation and composting to enhance soil health. If you can afford it, biodynamic pasture-raised eggs are like the holy grail of eggs – the absolute best in terms of both nutritional value and ethical farming.

Of course, they’re not always easy to find, and the price tag can be a lot to swallow, particularly in the egg crisis we are experiencing, but if you’re after the absolute best for your health and the planet, biodynamic pasture-raised eggs are a great choice.

So, Should You Always Buy Organic?

In a nutshell, while organic is great, it’s not always necessary. Some foods (like the Dirty Dozen) should definitely be organic if possible or even avoided if buying these products organically is too expensive, but for others (like the Clean 15), you can save your money. When it comes to eggs, opt for pasture-raised if you can, as it’s more important for the hens’ well-being and your health than just being organic.

That’s it for Part 1 of my organic food deep dive. In Part 2, I’ll be tackling meat and dairy – so stay tuned!