Recently, the British Journal of Nutrition published research stating organic food is healthier than conventionally grown food. While this may seem obvious to proponents of organic eating, the health benefits of organic food have been widely disputed for years.
In order for a food to be labeled organic in the United States, it must be produced using sustainable agricultural production practices and be grown without the use of conventional pesticides, synthetic fertilizers, bioengineering and ionizing radiation.
The largest study of its kind, European and American researchers reviewed nearly 350 studies and determined that organic crops and foods contain higher levels of antioxidants than typical conventionally grown foods. Conventional foods were found to contain greater levels of pesticide residue and a toxic metal called cadmium. Other large-scale systematic reviews of the scientific literature conducted previously have found a lack of evidence that organic food has greater nutritional value.
It is hypothesized that organic plants produce greater amounts of antioxidants to ward off pests, acting as a natural defense mechanism in the crops. Antioxidants obtained in the diet work similarly by helping to protect human cells from oxidative stress. They are known to play an important role in disease prevention including cancer and heart disease.
While we now know that organic food has higher antioxidant levels, it is undetermined whether organic food is consistently richer in any other nutrients important for human health. It is also unclear if consuming organic food actually results in better health outcomes.
One thing that is certain is that organic produce is typically more expensive and consumers often wonder if it’s worth shelling out the extra bucks.
There is evidence that some fruits and vegetables contain higher levels of pesticide residues than others. The Environmental Working Group (EWG) has a list of the 48 most common fresh produce items ranked by level of pesticides from data by the U.S. Department of Agriculture and Food and Drug Administration. It is recommended when purchasing the top 12 products with the greatest pesticide residues, known as the “dirty dozen,” which includes apples, celery, spinach and bell peppers, to choose organic.
Conventionally grown fresh produce with thick, inedible skins such as avocado, mango, grapefruit and pineapple, among others, rank low in pesticide residue concentrations. These “clean 15” are less questionable choices when it comes to conventionally grown produce.
The local movement is growing in popularity and some people believe that buying locally grown produce is just as important as choosing organic. Not only does buying locally grown crops help support the local economy, it can be argued that these fruits and veggies are fresher due to shorter travel time from farm to table. While there is no consensus on the definition of “local” when it comes to food, the direct selling of items from grower to consumer is generally recognized as local food. Farmers’ markets, community supported agriculture and home vegetable gardens are examples of local food systems.
Many experts agree that labels should not get in the way of eating the recommended servings of fruits and vegetables. Whether it is conventional, organic or local, fresh produce is full of fiber, vitamins, minerals and phytonutrients, and many people eat too little of it. Living in Southern California, we have access to delicious fresh seasonal produce year-round and can reap the health benefits when we include adequate amounts of it in our daily meal plan.
LeeAnn Weintraub, a registered dietitian, can be reached at RD@halfacup.com.