Organic foods are grown by organic farmers who use agricultural techniques that promote water and soil conservation and reduce pollution. Rather than utilizing chemical-based fertilizers, organic farmers use natural methods, such as crop rotations and manure. According to the Mayo Clinic, nutrient values in organic and non-organic varieties of the same foods are similar. However, organic foods support local agriculture, are hormone and chemical-free and support the environment. Numerous organic foods can benefit human health.
Organic Fruit
Fresh fruit provides ample amounts of vitamins, minerals and antioxidants, which help prevent and fight disease. According to natural health expert, Andrew Weil, M.D., particular non-organic fruit varieties are known to contain more pesticides than others. For this reason, Weil suggests that all consumers "go organic" when it comes to peaches, strawberries, apples, domestic blueberries, nectarines, cherries and imported grapes. These fruits are also antioxidant-rich and positive sources of dietary fiber. Fresh, in-season fruit may provide richest amounts of nutrients. Frozen organic fruit varieties can provide a valuable secondary option, particularly when certain fruits are out of season. In general, a variety of fresh, colorful fruit is recommended for optimum health benefits.
Organic Vegetables
Vegetables also provide numerous vitamins, minerals and antioxidants. According to the Harvard School of Public Health (HSPH), diets rich in vegetables and fruit are associated with reduced risk for certain forms of cancer and improved cardiovascular and digestive health. Weil describes organic vegetables, such as celery, spinach, collard greens (kale), red, yellow and green bell peppers and potatoes as favorable choices over their non-organic equivalents, which tend to contain dense amounts of pesticides. The HSPH suggests at least nine servings, or 4-1/2 cups of fruits and vegetables daily for optimum health. Purchasing in-season organic produce can help ensure that nutrient content and texture remain positive.
Organic Meat, Poultry and Dairy Products
Meat, poultry and dairy products provide valuable amounts of protein and vital nutrients, such as B vitamins, calcium, magnesium, phosphorus and zinc. According to research published in the "International Journal of Food Sciences and Nutrition" in Sept., 2010, animals fed organic diets tend to exhibit improved reproductive health and physical wellness compared to non-organically fed animals. The Mayo Clinic warns consumers against mistaking "all natural" foods with "organic." If meat, poultry and dairy products do not carry the "USDA Organic" seal, they are likely not organic. Lean cuts of red meat, skinless white-meat poultry and skim or low-fat dairy products are recommended over high-fat renditions as a means of promoting healthy cholesterol levels and heart health.
References
- Mayo Clinic: Organic Foods Overview and Benefits
- Dr. Weil: Organic Foods Consumers Should Opt For
- Harvard School of Public Health: Vegetables and Fruit Benefits and Suggestions
- International Journal of Food Sciences and Nutrition; Organic food: nutritious food or food for thought? A review of the evidence; Sept 2003
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