What About Pesticides on Fruits and Vegetables?

We’re often asked: “If I start eating more fruits and vegetables, won’t I also be consuming more pesticides?” It’s a fair question—no one wants harmful chemicals on their plate. But the answer is more nuanced than you might think.

Organic Produce Comes at a Price

You’re in the supermarket. In one hand, a regular zucchini. In the other, an organic one. The price difference is clear. Organic feels like the better choice—but is it really better for your health, or just more expensive?

That doubt is familiar to many. You want to eat healthy and ideally limit your exposure to harmful substances—but it also needs to be practical. And let’s be honest: organic food can be pricey.

At Plants for Health, we see people every day who want to take charge of their health but get lost in all the conflicting information. You’re not alone. We help you separate fact from fiction so you can make confident, healthy choices—in a way that fits your life.

What Does the Science Say?

Some studies show that organic produce may contain slightly more vitamin C, minerals, or antioxidants (1). But these differences are small. Overall, there’s no solid evidence that eating organic directly makes you healthier—if we only look at nutrients. The real difference lies in what you don’t get: pesticides.

Conventional produce is more likely to contain pesticide residues (2). These substances are individually tested and approved—but in reality, we usually consume a mix, or a “cocktail,” of multiple residues. And what that combination does to our health over time? We don’t fully know yet.

What we do know is that long-term exposure to pesticides has been linked to health issues, including a higher risk of Parkinson’s disease (3,4). Organic food generally contains lower levels of pesticide residues, which is better not only for your body—but for the planet too.

Pesticides Aren’t Only on Fruits and Vegetables

It’s a common myth that produce is the only source of pesticide exposure. In fact, many harmful chemicals (like dioxins, PCBs, and pesticides) are fat-soluble—which means they accumulate in fat tissue, including in animals.

That’s why animal products, especially fatty ones like meat, cheese, fish, and butter, often contain higher concentrations of these substances than plant-based foods (5).

Research has shown that these chemicals can disrupt hormone receptors in the body, potentially contributing to fertility issues, low birth weight, and even breast cancer. High-fat animal products were especially linked to this risk. In contrast, people who ate more vegetables (like leafy greens and cruciferous veggies) actually activated protective pathways in their bodies (5).

The accumulation of harmful substances in fish is particularly concerning. Fish is increasingly contaminated with mercury, PCBs, dioxins, pesticides, and microplastics. These can damage the brain, immune system, hormones, fertility, and development, and may also be carcinogenic or cause inflammation, tissue damage, and even DNA damage (6).

So in short: animal-based foods, especially fatty ones, contribute far more to harmful chemical exposure than plant-based foods—even conventional, non-organic ones.

The Benefits Outweigh the Risks

In every major nutrition study, increased fruit and vegetable intake is linked to better health outcomes. People who eat more produce live longer and have a lower risk of chronic diseases like heart disease, diabetes, and even certain types of cancer (7,8). And notably: most of these studies did not track whether people ate organic. This suggests the health benefits apply even if you don’t eat organic.

That said, some newer research shows that eating produce with fewer pesticide residues may be linked to an even lower risk of cancer and premature death (9,10). So while eating more fruits and vegetables is clearly beneficial, some of the positive effects could be offset by pesticide exposure.

So, What’s the Best Approach?

More plant-based eating is genuinely the healthiest choice. And for most people, that means eating more fruits and vegetables. At the same time, it’s wise to stay aware of environmental toxins. These come from the air, water, packaging materials, and food—including pesticides on produce and contaminants in animal fats like PCBs and dioxins. Most research looks at one chemical at a time. But in real life, we’re exposed to mixtures—and it’s these combinations that may have amplified or unexpected effects on our health (5).

Use the “Dirty Dozen” and “Clean Fifteen” as a Guide

The Environmental Working Group (EWG)—a U.S. nonprofit focused on chemical safety—published the Shopper’s Guide to Pesticides in Produce. It includes a “Dirty Dozen” and “Clean Fifteen” list based on the latest USDA and FDA testing (11). These lists can help you decide which produce is worth buying organic (due to high pesticide levels), and which items are fine to buy conventionally (as they tend to be “cleaner”). Note: these lists reflect data from the U.S. For local recommendations, check with organizations in your region conducting similar studies.

Conclusion

Some foods—like strawberries, apples, and bell peppers—tend to contain more pesticide residues. Choosing organic for these can make a meaningful difference. Others—like cabbage, kiwis, and mangoes—are typically low in pesticides, so the conventional version is usually fine.

At Plants for Health, we believe healthy eating shouldn’t feel like a puzzle. By focusing on what you can do, you can eat a varied, nourishing diet—without stress. You’ll give your body the nutrients it needs while making practical, sustainable choices that fit your daily life.

Want to learn how to build a sustainable, energized life step by step? Join our evidenced-based lifestyle program Plants for Health.