By Sarah Duvall, medical nutrition graduate student

Eating well can help prolong life, improve health and decrease cancer risk and recurrence. Because of this, more people are hitting up farmers markets and grocery stores to stock up on fresh fruits and vegetables. Some consider going organic but wonder if it’s worth the cost and if it can really prevent cancer.

What is organic food?

The U.S. Department of Agriculture, or USDA, certifies foods as “USDA organic.” It provides strict standards for organic food production, including rules about pest and weed control and additives. However, organic doesn’t necessarily mean healthier.

Organic food facts

MYTH: Organic food reduces cancer risk.
TRUTH: There is no strong evidence that eating organically reduces cancer risk, nor is there proof that all pesticides cause cancer. However, there is evidence that eating more fruit and vegetables — organic or not – reduces cancer risk.

MYTH: Organic food is 100% pesticide-free.
TRUTH: Organic food growers can still use USDA-approved pesticides.

MYTH: Organic food is more nourishing.
TRUTH: There is no evidence that organic foods are more nutritious than nonorganic. Foods labeled organic can still have added sugar and salt and be highly processed.

MYTH: The only way to reduce pesticide intake is to go organic.
TRUTH: While some foods are reportedly grown with fewer pesticides, the USDA Pesticide Data Program reports 99 percent of food samples tested for pesticides were below the established safety guidelines, and of those samples, over 40 percent had no detectable pesticide residue. Washing or peeling produce can help decrease pesticide intake.

Eating organically doesn’t make someone healthy and being healthy doesn’t require eating organically. No single food can prevent cancer, so eating a variety is important.

The best diet for cancer survivors

A well-balanced diet of vegetables, fruit, whole grains and protein contributes to a healthy lifestyle. These foods are full of nutrients that work together to provide health benefits. The American Institute for Cancer Research recommends 3.5 to five daily servings of fruit and vegetables. Canned, frozen and fresh fruit and vegetables can all be included.

When eating nonorganic foods, the following tips can help support your health:

1. Wash fresh produce to reduce pesticide residue.
2. Focus on quantity. Eating more produce, organic or not, is best.
3. Eat a variety of foods and maintain an active lifestyle.

Organic food is not necessary to prevent cancer. However, if eating organically helps keep variety in the diet, creates excitement over food and makes you feel more confident about eating, it can be a good choice. Eat organically if you prefer to and can afford it. In short, eat whatever you’ll eat more of!

If you are a cancer survivor and would like nutrition guidance and practical support, get involved with our Cancer Survivorship Program.