Organic? Is it worth the hype?
Get your canvas shopping bags ready everyone because it is SPRINGTIME and Farmer’s Markets are opening all around you. Nothing says spring more than fresh flowers, warmer weather and loads of fresh fruits and vegetables coming into season.
With the increased variety and availability of produce in the stores the question “Should I buy organic?” inevitably arises. This has been a common question I have received throughout my years as a dietitian, and let me begin by saying, what matters the most is eating fresh fruits and vegetables. Very few Americans actually get the recommended servings of fresh fruits and vegetables every day so if you cannot budget in buying organic please do not let that deter you from eating more vegetables and fruits. Read on to learn more about what “organic” actually means and how to prioritize your organic spending and some links to help guide your fruit and vegetable selections.
What is Organic?
When it comes to biology, the term “organic” means “contains carbon” but in relation to fruits and vegetables, organic, (according to the USDA) means that “the farmers rely on natural substances and physical mechanisms or biologically based farming methods to the fullest extent possible. Produce can be certified as “organic” if it has grown in soil that has had no prohibited substances applied for three years prior to harvest”. Basically this means that in order for fruits and vegetables to be certified organic, farmers must avoid using banned pesticides and other synthetic chemicals on the plants and soil. High levels of pesticides & herbicides used sprayed on products has been correlated with different health risks. I do highly recommend purchasing organic produce when possible especially for people with weakened immune systems or those undergoing certain cancer therapies.
Organic = Healthy?
However, organic foods are not any “healthier” in terms of macro or micronutrients and this is even more true in regards to processed and shelf-stable products like cereals and crackers. Since purchasing organic produce is typically much more expensive, I advise people to prioritize their organic purchasing and reference the “Dirty Dozen” list. This list, put out annually by the EWG, includes the top 12 fruits and vegetables that traditionally have the highest content of pesticides and other chemicals used during their growing process. The other list from the same company is The Clean 15 and this list includes the 15 fruits and vegetables with the lowest exposure to pesticides and chemicals so it may not be worth it to buy organic with these items. Here are links to the two lists:
EWG’s Dirty Dozen List: https://www.ewg.org/foodnews/dirty-dozen.php
EWG’s Clean 15 List: https://www.ewg.org/foodnews/clean-fifteen.php
What 2 Do?
Regardless of organic or non-organic, I strongly recommend washing your fresh fruits and vegetables well, especially berries. For berries you can put your fresh berries in a deep bowl and add 1 tablespoon of baking soda, ¼ cup of white vinegar and 1 cup (or more) of freshwater and let the berries soak for 15 minutes. Rinse well and let dry completely on the counter and this will help clean your berries and help them stay fresh for a longer period of time.
We all need more fresh fruits and vegetables in our diet and the spring and summer months are some of the best for eating these foods in season and in their fullest beauty of nutrients and taste. I hope you get a chance to visit local farmers markets and stands and support your local farmers and agriculture and enjoy the “fruits” of this glorious season!
-In Health & Happiness – Jessica Murgueytio, Registered Dietitian, Rehab 2 Perform
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