Going organic? What you need to know

Surveys this year in the U.S. indicate that 81 per cent of families say they have bought organic food products, and 48 per cent say their primary motivation was that they believed organic products were a healthier choice for themselves and their families.

Organic foods are having a big effects on the grocery scene internationally and locally.

Here in the greater St. John’s area, we have expanding sections of many grocery stores dedicated to organic produce, and even local farms and stores that are 100 per cent dedicated to the provision of organic foods and produce.

So how does one know if a food is organic? Do organic foods have more nutrients? And if one were to choose, what would be the best produce to buy organic?

To say that organic fruits and vegetables have more nutrients might in fact be true. Based on studies which examine produce grown organically and conventionally in the same area, 60 per cent will show that organic has a higher nutrient content, and about one-third of the remaining studies show there is no significant difference between the two types of food.

That’s all according to Dr. Charles Benbrook, a professor at Washington State University’s Centre for Sustaining Agriculture and Natural Resources. He suggests there are two reasons why this might be so.

Plants in organic fields have natural defense mechanisms which are needed to fight off a wide array of bugs and insects without manmade chemicals.

This defence is often turned on early, and frequently is more apparent in organic plants.

The second reason is thought to be because of the dilution effect. I.e. With more and more nitrogen fertilizer on fields to grow bigger and bigger plants, the levels of antioxidants, vitamins and minerals thus become diluted.

That being said, the nutrient content of plants depends on other things too, including the plant species and variety, weather during a growing season, and soil makeup.

So to say the superior nutritional quality of plants comes down to organic versus conventional isn’t that cut and dry.

The Environmental Working Group’s famous dirty dozen list includes the following fruits and vegetables this year: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries and sweet bell pep- pers.

Dirty dozen, means the fruit and veggies most likely to have the highest amounts of pesticides.

The group also compose a clean 15 list, or foods which are thought to have the least amount of pesticides too. This list includes asparagus, avocado, cabbage, cantaloupe, sweet corn, eggplant, grapefruit, kiwi, mango, mushroom, onion, papaya, pineapple, sweet peas and sweet potato.

So if you want to choose organic, how will you know if your food truly is? In our country, only products with organic content that is greater than or equal to 95 per cent may be labelled as “organic” or bear the Canadian organic white, red and green logo.

Multi-ingredient products with 70-95 per cent organic content will state “contains X per cent organic ingredients,” but they don’t sport the logo or the claim “organic.”

The amount of pesticides on organic produce is certainly lower, but it isn’t necessarily pesticide free.

You see, even though organic is grown without the use of synthetic pesticides, the food can still pick up traces blown in the air from conventional farms, from water, or even packing materials in plants. So how can you reduce pesticide residues in your organic and conventional food?

Wash produce with running tap water and even consider scrubbing with a brush. Not only wash your food, but wash your hands, too, especially after prepping fresh produce, to prevent the spread of bacteria. Cut away bruised or damaged areas before prepping or eating foods, and again wash food before you cut or peel food.

Dry produce with a clean cloth to further reduce any bacteria that might be present. Throw away the outer leaves of leafy vegetables like cabbage and lettuce, too.

Whether you buy organic or conventional, remember it’s the overall nutritional quality of your entire diet that matters most for your health.