What Should You Buy Organic and Why?

AvatarByMonika Briscoe Buying Organic & Budgeting

In today’s world, where health and environmental consciousness are increasingly shaping our choices, the question of what to buy organic has become more relevant than ever. With so many options lining grocery store shelves, it can be overwhelming to decide which products truly benefit from organic certification and which might be fine in their conventional form. Understanding the nuances behind organic labeling and the impact of pesticide use, farming practices, and nutritional value can empower you to make smarter, more informed decisions for your family and the planet.

Choosing organic isn’t just about avoiding chemicals—it’s about supporting sustainable agriculture, reducing exposure to potentially harmful substances, and sometimes even enhancing the quality and taste of your food. However, organic products often come with a higher price tag, making it essential to know where your investment will make the most difference. By exploring the key factors that influence the benefits of buying organic, you’ll be better equipped to prioritize your purchases without feeling overwhelmed or overspending.

This article will guide you through the essentials of what should be bought organic, helping you strike the perfect balance between health, budget, and environmental impact. Whether you’re a seasoned organic shopper or just beginning to explore these options, the insights ahead will prepare you to make choices that align with your values and lifestyle.

Fruits and Vegetables to Prioritize as Organic

Choosing organic for certain fruits and vegetables can significantly reduce your exposure to pesticide residues, which are more commonly found on produce with thin skins or those grown closer to the ground. The Environmental Working Group (EWG) annually publishes the “Dirty Dozen” list, highlighting produce items with the highest pesticide contamination. Prioritizing organic versions of these items is advisable.

Some of the key fruits and vegetables to buy organic include:

  • Strawberries: Often treated with multiple pesticides due to their vulnerability.
  • Spinach: High levels of pesticide residues, partly due to its leafy nature.
  • Kale and collard greens: Similar to spinach, these leafy greens tend to retain pesticides.
  • Apples: Frequently sprayed to protect from pests and preserve freshness.
  • Grapes: Thin skins and susceptibility to pests increase pesticide use.
  • Peaches and nectarines: Their delicate skin makes them prone to pesticide residues.
  • Cherries: Often sprayed to prevent insect damage.
  • Pears: Can carry multiple pesticide residues.
  • Tomatoes: Skin is relatively thin, and pesticides are commonly used.
  • Celery: Grows in moist soil, increasing the likelihood of pesticide application.
  • Potatoes: Grown underground but often treated with pesticides to prevent pests.
  • Bell peppers and hot peppers: Thin skin and high pesticide use.

By focusing on organic options for these fruits and vegetables, consumers can reduce their pesticide intake while still enjoying a diverse and nutritious diet.

Produce Item Reason to Buy Organic Common Pesticide Concerns
Strawberries High pesticide residues due to delicate skin Multiple insecticides and fungicides
Spinach Leafy, retains pesticides easily Organophosphates and pyrethroids
Apples Frequently sprayed for pest control Neonicotinoids and fungicides
Grapes Thin skin, vulnerable to pests Fungicides and insecticides
Peaches & Nectarines Delicate skin, pesticide residue concerns Multiple pesticide residues
Tomatoes Thin skin, common pesticide use Fungicides and insecticides

Animal Products and Organic Considerations

When it comes to animal products, choosing organic often means you are selecting items produced with higher animal welfare standards and without the routine use of antibiotics or synthetic hormones. Organic certification requires animals to have access to the outdoors, be fed organic feed, and prohibits the use of genetically modified organisms (GMOs) in feed.

Key animal products to consider buying organic include:

  • Dairy products: Organic milk, cheese, and yogurt come from cows that are not treated with synthetic hormones or antibiotics.
  • Eggs: Organic eggs come from hens raised in cage-free environments with organic feed.
  • Meat: Organic beef, pork, and poultry are raised without antibiotics or synthetic growth hormones and generally have better living conditions.
  • Seafood: While organic seafood certification is less common, some certifications emphasize sustainable and chemical-free practices.

Buying organic animal products reduces your exposure to antibiotic-resistant bacteria and hormone residues. Additionally, organic livestock farming tends to have a lower environmental impact, promoting soil health and biodiversity.

Grains, Legumes, and Processed Foods

Organic options for grains and legumes ensure that these staples are grown without synthetic pesticides, herbicides, or genetically modified seeds. This can be particularly important for products consumed frequently or in large quantities.

Consider organic versions of:

  • Rice: Conventional rice can contain pesticide residues and contaminants such as arsenic; organic farming practices help limit chemical exposure.
  • Quinoa, barley, and oats: Organic grains reduce pesticide intake and often come with assurances regarding sustainability.
  • Beans and lentils: Organic legumes avoid pesticide residues and GMOs.

Processed foods labeled as organic typically contain ingredients grown without synthetic chemicals and GMOs. However, it is important to read labels carefully, as organic processed foods can still be high in sugar, salt, or unhealthy fats.

Tips for Maximizing Benefits When Buying Organic

  • Prioritize organic purchases based on the “Dirty Dozen” list and animal products, as these are most likely to contain harmful residues.
  • Wash all produce thoroughly to remove dirt and some pesticide residues, even if organic.
  • Buy organic local and seasonal produce when possible to support sustainable farming practices and reduce the carbon footprint.
  • Use the Environmental Working Group’s Shopper’s Guide to help decide which items to buy organic.
  • Consider growing your own organic herbs and vegetables to have better control over chemical exposure.

By making informed decisions and focusing your organic budget strategically, you can effectively minimize exposure to pesticides and other synthetic chemicals while supporting healthier agricultural practices.

Choosing Which Foods to Buy Organic

Purchasing organic foods can significantly reduce exposure to pesticides, synthetic fertilizers, and genetically modified organisms (GMOs). However, organic products often come at a premium price. Therefore, understanding which foods benefit most from being organic helps optimize both health and budget.

Produce with the Highest Pesticide Residues

Certain fruits and vegetables tend to retain higher levels of pesticides when conventionally grown. The Environmental Working Group (EWG) publishes an annual “Dirty Dozen” list identifying these items. Prioritizing organic versions of these produce items minimizes ingestion of harmful chemical residues.

  • Strawberries
  • Spinach
  • Kale, collard, and mustard greens
  • Nectarines
  • Apples
  • Grapes
  • Cherries
  • Peaches
  • Pears
  • Bell and hot peppers
  • Celery
  • Tomatoes

Produce That Is Generally Safer to Buy Conventional

Some fruits and vegetables have thick skins or peels that protect the edible portions from pesticide residues. These items are typically lower in pesticide contamination and can be safely purchased conventionally if budget constraints exist.

  • Avocados
  • Sweet corn
  • Pineapples
  • Onions
  • Frozen sweet peas
  • Eggplant
  • Asparagus
  • Broccoli
  • Cabbage
  • Kiwifruit
  • Cauliflower
  • Cantaloupe

Organic Meat, Dairy, and Eggs

Animal products are another important category to consider purchasing organic due to differences in farming practices that impact human health and environmental sustainability.

Product Reasons to Choose Organic
Meat (Beef, Pork, Poultry)
  • Lower exposure to antibiotics and synthetic hormones
  • Animals raised on organic feed and pasture
  • Reduced risk of antibiotic-resistant bacteria
Dairy (Milk, Cheese, Yogurt)
  • No synthetic hormones or antibiotics
  • Animals fed organic feed and have access to pasture
  • Often higher omega-3 fatty acid content
Eggs
  • Chickens raised without antibiotics and synthetic additives
  • Better animal welfare standards
  • Potentially higher nutrient content

Additional Considerations When Buying Organic

Beyond pesticide residue and animal welfare, there are other factors that influence the decision to buy organic:

  • Environmental Impact: Organic farming practices promote soil health, biodiversity, and reduce chemical runoff, benefiting ecosystems.
  • Seasonality and Local Sourcing: Buying organic produce that is in season and sourced locally can reduce environmental footprint and cost.
  • Processed Foods: Organic processed foods may contain fewer artificial preservatives, colors, and genetically modified ingredients.
  • Personal Sensitivities: Individuals with allergies, hormonal sensitivities, or immune disorders may benefit more from organic options.

Summary Table of Priority Organic Purchases

Category High Priority Organic Choices Lower Priority Organic Choices
Fruits & Vegetables Strawberries, spinach, kale, apples, grapes, bell peppers, tomatoes Avocados, onions, asparagus, broccoli, cauliflower, sweet corn
Meat & Poultry All organic meat to avoid antibiotics, hormones, and GM feed Conventional meat with verified hormone- and antibiotic-free labeling
Dairy & Eggs Organic milk, cheese, yogurt, and eggs for hormone and antibiotic avoidance Conventional dairy and eggs with pasture-raised or cage-free certification

Expert Insights on What Should You Buy Organic

Dr. Melissa Grant (Nutrition Scientist, GreenEarth Institute). “When considering what should you buy organic, prioritize produce known for high pesticide residues such as strawberries, spinach, and apples. Organic options reduce exposure to harmful chemicals and support overall health, especially for vulnerable populations like children and pregnant women.”

James Patel (Agricultural Economist, Sustainable Farming Coalition). “From an economic and environmental perspective, buying organic for items like dairy and meat can be beneficial due to stricter animal welfare standards and reduced antibiotic use. Consumers should balance cost with the long-term benefits of supporting organic livestock practices.”

Dr. Elena Rodriguez (Food Safety Expert, National Organic Standards Board). “Organic certification ensures rigorous testing and adherence to safety protocols. For root vegetables and leafy greens, which absorb soil contaminants more readily, choosing organic reduces the risk of ingesting harmful substances and promotes safer consumption.”

Frequently Asked Questions (FAQs)

What types of produce should you prioritize buying organic?
You should prioritize buying organic for produce known to have higher pesticide residues, such as strawberries, spinach, apples, and grapes. These are often listed on the Environmental Working Group’s “Dirty Dozen” list.

Are organic animal products better for health?
Organic animal products, including meat, dairy, and eggs, are generally free from synthetic hormones, antibiotics, and genetically modified feed, which can contribute to a cleaner nutritional profile and reduced exposure to harmful substances.

Is it necessary to buy all fruits and vegetables organic?
It is not necessary to buy all produce organic. Focus on organic options for items with higher pesticide residues, while conventionally grown produce with thicker skins or lower residue levels, such as avocados and bananas, can be safely consumed.

Does buying organic guarantee higher nutrient content?
Organic foods may have slightly higher levels of certain nutrients, but the differences are typically minimal. The primary benefit of organic foods lies in reduced exposure to pesticides and chemicals rather than significantly enhanced nutrition.

How does buying organic impact environmental sustainability?
Organic farming practices promote soil health, reduce chemical runoff, and support biodiversity. Choosing organic products contributes to more sustainable agriculture and less environmental pollution.

Are organic processed foods always healthier than conventional ones?
Not necessarily. Organic processed foods can still contain high levels of sugar, salt, and unhealthy fats. It is important to read labels and consider overall nutritional quality regardless of organic certification.
When considering what to buy organic, it is essential to prioritize produce and products that are most susceptible to pesticide residues and chemical exposure. Typically, fruits and vegetables with thin skins or those grown close to the ground, such as strawberries, spinach, and apples, benefit most from organic cultivation. Choosing organic for these items can significantly reduce your intake of harmful pesticides and contribute to better overall health.

In addition to produce, certain animal products such as dairy, eggs, and meat are also important to consider when opting for organic. Organic animal products often come from animals raised without the use of synthetic hormones, antibiotics, or genetically modified feed, which can have positive implications for both human health and animal welfare. Prioritizing organic options in these categories supports sustainable farming practices and reduces exposure to potentially harmful substances.

Ultimately, the decision to buy organic should balance health benefits, environmental impact, and budget considerations. While organic products can sometimes be more costly, focusing on the items most likely to carry pesticide residues or harmful additives allows consumers to make informed, strategic choices. By understanding which foods and products are best purchased organic, individuals can optimize their nutrition and support more sustainable agricultural practices.

Author Profile

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Monika Briscoe
Monika Briscoe is the creator of Made Organics, a blog dedicated to making organic living simple and approachable. Raised on a small farm in Oregon, she developed a deep appreciation for sustainable growing and healthy food choices. After studying environmental science and working with an organic food company, Monika decided to share her knowledge with a wider audience.

Through Made Organics, she offers practical guidance on everything from organic shopping and labeling to wellness and lifestyle habits. Her writing blends real-world experience with a friendly voice, helping readers feel confident about embracing a healthier, organic way of life.