Fat-free foods contain less than 0.5 g fat per serving, according to the U.S. Food and Drug Administration. Organic foods are produced without pesticides, without fertilizers made from synthetic ingredients, bioengineering or ionization and animals that are not given growth hormone or antibiotics. Fat-free organic fruits, vegetables and other foods are healthy and may reduce your risk of chronic diseases, but the decision to buy organic is a personal choice.
Fruits
Organic fruits such as oranges, grapefruits, tangerines, pineapples, apples, peaches, pears, cherries, blueberries, raspberries, melons, grapes and bananas are good sources of antioxidants, such as beta carotene, lutein, lycopene, selenium and vitamins A and C. Antioxidants may slow down the aging process and reduce your risk of cancer. Eating a colorful variety of fruits every day may help you to reduce your risk of chronic diseases such as heart disease, stroke and vision loss. Purchasing locally grown organic fruits will enable you to eat the freshest products. Organic apples have a higher content of antioxidants, such as hydroxycinnamic acids, flavanols, dihydrochalcones, quercetins and total phenolics, than conventionally grown apples, according to research by Maja Mikulic Petkovsek published in the "Journal of the Science of Food and Agriculture" in 2010.
Vegetables
Organic green leafy vegetables such as kale,cabbage, bok choy, spinach, collard greens, romaine lettuce, Brussels sprouts, Swiss chard, leek, broccoli and spring greens are rich sources of vitamins, minerals and antioxidants. Carrots, corn, squash eggplants, beets, radish, onion and sweet potatoes contain vitamins and minerals and various phytonutrients. Harvard School of Public Health recommends that you eat a colorful variety of vegetables as part of your daily diet to reduce your risk of chronic diseases. Organic crops contain significantly more vitamin C, iron, magnesium, and phosphorus and significantly fewer toxic substances such as nitrates than conventional crops, as stated by Virginia Worthington, M.S., Sc.D., C.N.S., in the "Journal of Alternative and Complementary Medicine" in 2001.
Whole Grains
Organic whole grains that include wheat, barley, brown rice, oat, rye, millet, quinoa and amaranth contain carbohydrate, protein, vitamins and minerals, and generally do not contain or contain an insignificant amount of fat. Organic whole grains contain a higher concentration of nutrients compared with conventionally grown grains. Whole grains contain dietary fiber, a substance that reduces your risk of constipation and heart disease, stroke, hypertension, obesity, diabetes and some gastrointestinal diseases, according to research by James Anderson, MD, published in "Nutrition Reviews" in 2009.
References
- Food and Drug Administration: Definitions of Nutrient Content Claims
- United States Department of Agriculture: Organic Foods Production Act of 1990 Amended 2005
- Harvard Medical school: Is Organic Better?
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- Harvard School of Public Health: Vegetables and Fruits
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