Organic vs. conventional - Is is worth the cost?
Q: We eat lots of fruit in the summer. Is organic produce really worth the extra expense? ~ G.M., El Cerrito, CA
A: Summer is synonymous with sumptuous fresh strawberries, peaches and watermelons. They’re great sources of antioxidants and fiber and a special treat at this time of year. However, fruits consistently top the list of produce that are most contaminated by pesticides. Buying pesticide-free produce is the best choice, but they’re generally more costly or may be unavailable.
During tough economic times, coming up with the extra cash to buy organic can be difficult. Knowing when it’s smart to buy organic and when it makes sense to go conventional, you’ll spend your money wisely.
The Organic Marketplace
The world organic food market has increased at a rate of 20% per year since the early 1990′s making organic food more available and less expensive to consumers. But growing produce without pesticides takes more time and money.
Nutritional Value of Organic
Studies conducted by researchers from the Department of Human Nutrition at the University of Copenhagen suggest that there are no nutritional differences between produce grown organically and those grown conventionally. Both foodstuffs were found to contain the same amount of major and trace elements.
Pesticide Toxicity
A growing number of scientists are in agreement that the chemical pesticides designed to kill insects and fungi on fruits and vegetables can have lasting effects on your health. Even small doses can damage living cells and are linked to toxic effects.
Can You Peel or Wash Off Pesticides?
Always wash produce thoroughly
Washing can reduce pesticide residues but cannot completely eliminate them. Peeling may help, but removes the valuable nutrients and fiber in the skin.
Always clean your produce before eating, cutting, or cooking to remove soil particles and possible bacteria, viruses, or parasites. Then dry with a clean cloth or paper towel to help reduce bacteria that may still be present.
To thoroughly wash produce, rinse them in clean cold water and scrub gently with a natural bristle vegetable brush. The use of a biodegradable food-derived soap, such as Veggie Wash® or Environne Fruit and Veggie Wash® is optional. Rinse well, but do not soak in water. Fruits and vegetables contain water-soluble vitamins. Soaking dissolves valuable nutrients that end up in your drain instead of in you.
When to Buy Organic
Peaches, cherries and strawberries have high pesticide residues
The Environmental Working Group (EWG) evaluated 47 different types of produce ranking them by their pesticide load. The EWG analyzed the pesticides on these foods based on 87,000 tests conducted by the USDA and FDA between 2000 and 2007.
Some fruits and vegetables are more heavily sprayed than others. If cost is an issue, consider buying organic when shopping for the most pesticide-contaminated fruits and vegetables.
The following are known as “The Dirty Dozen”. Peaches were tested to be the most contaminated and given a composite score of 100. The others were calibrated from that number.
- Peach (worst) – 100
- Apple - 93
- Sweet bell pepper - 83
- Celery - 82
- Nectarine - 81
- Strawberries - 80
- Cherries - 73
- Kale - 69
- Lettuce - 67
- Grapes, imported - 66
- Carrot – 63
- Pear - 63
When to Buy Conventional
Conventional onions have the least pesticide residues
When buying less expensive conventionally-farmed produce, shop for the least contaminated fruits and vegetables known as “The Clean Fifteen”:
- Onion (best) -1
- Avocado -1
- Sweet corn, frozen - 2
- Pineapple – 7
- Mango - 9
- Asparagus - 10
- Sweet Peas, frozen – 10
- Kiwi – 13
- Cabbage – 17
- Eggplant - 20
- Papaya - 20
- Watermelon – 26
- Broccoli - 28
- Tomato - 29
- Sweet potato - 29
THR Tip: Maximize living well while minimizing the cost. If possible, shop at your neighborhood Farmers’ Market where produce is freshly picked (most nutritious) and you can ask local growers how their fruits and vegetables are farmed. Eat a diet that includes a wide variety of fruits and vegetables and clean all produce thoroughly.
© 2009 Karen Owoc and The Health Reporter™. All Rights Reserved.
Karen Owoc
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