In order to answer that question, let's first define the term organic. Food that is organic has been grown without the use of synthetic pesticides, herbicides, chemical fertilizers, antibiotics or hormones.
Conventional vs. Organic
In contrast, conventionally grown fruit and vegetables, have pesticide residues and artificial chemicals on their skins, even after washing, that seeps into the bodies of the produce as well. Dairy products from conventionally raised cows contain hormones and antibiotics that are as used as part of standard farming practice in order to maximize dairy production. Commercially raised beef, chicken and pork also contain antibiotics and hormones.
Benefits of Organic Food
Organic food is more expensive than conventionally grown food, but it is worth the investment. Not only will you significantly cut down your exposure to toxic chemicals that can continue to accumulate in your body over time, but there is evidence that organically grown food contains higher levels of beneficial nutrients than their conventionally grown counterparts. A study published in 2003 in the Journal of Agricultural and Food Chemistry, found that organic produce had 50-60% more cancer fighting anti-oxidants than conventional produce. Organic milk has been shown to contain higher levels of omega 3 fatty acids (a type of fat that has been shown to have anti-cancer properties), anti-oxidants and Vitamins A and E. Grass fed, pasture raised beef also has a much higher level of omega-3 fatty acids than conventionally raised beef- in fact, the amount of omega-3s in grass-fed beef is similar to the amount found in omega-3 rich salmon.
Choosing Which Foods To Buy Organic
We all want to eat the healthiest food we can, but most people these days do have to pay attention to their budget. So, are there some foods that are more important to buy organic than others? You bet. The Environmental Working Group has a ranking of the "Dirty Dozen"- produce that has the highest pesticide residue. The ranking starts from the most contaminated.
BUY ORGANIC
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Cherries
10. Kale/Collard Greens
11. Potatoes
12. Imported Grapes
EWG also has a list of the "Clean 15"- produce with the lowest amount of pesticide residue. The ranking starts from the least contaminated.
CAN BUY CONVENTIONAL
1. Onions
2. Avocados
3. Sweet Corn
4. Pineapples
5. Mangoes
6. Sweet Peas
7. Asparagus
8. Kiwis
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potatoes
15. Honeydew Melon
Even if you can't buy organic produce, don't skimp on fruits and vegetables. It is still better to eat conventional produce than to substitute them with unhealthy snacks and processed foods.
Remember, Organic Is Not Just For Produce
What about dairy products? If you drink milk, you should buy organic. You can also try some of the non-dairy milks such as soy, almond, oat or rice milk. It is best to alternate these and not stick to just one.
In general, It is best to limit meat consumption and try other protein sources such as beans and whole grains. If you are going to eat meat, buy organic whenever possible- it is a much healthier choice.
What About Fish?
The U.S. Department of Agriculture has not yet adopted specific requirements for organic fish. Food&Water Watch, a non-profit organization which advocates policies for healthy and safe food and drinking water, recommends the following guidelines:
1. Choose domestic seafood. Less than 2% of imported seafood is inspected for contamination.
2. Choose local seafood rather than seafood that has been shipped from far away.
3. In general, choose wild over farmed seafood. There are, however, some good farmed seafood options, such as U.S. farmed catfish, tilapia, yellowfish snapper, shrimp, mussels, clams and oysters.
For more information, check out The Smart Seafood Guide at http://foodandwaterwatch.org/fish/seafood/guide/
Give It A Try
Don't feel overwhelmed! Even if you try 2 or 3 organic alternatives over the next few weeks, you will be making a substantial change for the better in your overall health.
Reina Marino, M.D.
Dr. Marino specializes in Integrative and Lifestyle Medicine in the Philadelphia area. She uses nutrition, stress management and exercise to help people lose weight, increase their energy, and decrease their stress so that they can look and feel like their younger selves and bring their best to their families, friends and work.
Find out more at http://drreinamarino.com. You can contact Dr. Marino at rm@drreinamarino.com or by calling 267-519-0810
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