Crunch time

Organic or conventional food? A nutritionist explains which choice is best and why

THE age-old debate of whether we should eat organic still continues and although there is much to consider in terms of nutritional value of organic versus conventional foods, as well as the effect of pesticides on human health; from a practical point of view, we also need to consider the cost of eating organically, which understandably, may not always be possible.

Firstly, there are definitely studies that show organic produce is more nutritionally superior than conventional, in particular the levels of vitamin C, iron, magnesium and phosphorus, as well as omega-3 fatty acids in organic animal products.

I also recommend organic food when possible because it is free from synthetic pesticides, antibiotics and hormones, which research shows can pose serious risk to human health.

However, I also know reality dictates it’s not always possible to eat 100 per cent organic 100 per cent of the time.

Those who are more at risk to exposure of toxins should definitely choose organic when possible, such as children, pregnant women and those with compromised immune activity.

For everyone else, it’s a good idea to have a budget that you are willing to spend on organic food each week.

1. Fruits and vegetables

Vegetables and fruits should make up a large proportion of everyone’s diet and when it comes to these, The Environmental Working Group has a great guide for which foods contain the lowest and highest pesticide residue.

The ones with the least – nicknamed the “Clean 15” – include avocados, sweet corn, pineapple, sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbage, cauliflower, cantelope, broccoli, mushrooms and honeydew. These foods are the best foods to buy conventional if you can’t afford organic. Simply rinsing and scrubbing these before consuming can be helpful.

On the other hand, the produce with the most pesticide residue – the “dirty dozen” – include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and chillies. These are best bought organic.

2. Animal products

Another thing to note: Some pesticides are fat soluble, meaning they will accumulate in foods with a higher fat content, such as animal products, nuts, seeds and oils. Also animal products can have higher levels of pesticides due to the potential accumulation of pesticides in the food they are eating. Therefore if you consume a lot of these (chicken, meat, milk, cheese, yoghurt), then I recommend to opt for organic.

Shopping at farmers markets and local farm gates, as well as buying food that is in season, can make organic produce much more affordable.