A diet of organic food refers to the way in which the food was grown and processed. Organic foods are minimally processed and contain no preservatives or artificial ingredients. The USDA explains that the primary goal in producing organic food is to "optimize the health and productivity of interdependent communities of soil life, plants, animals and people."
The Facts
An organic food diet consists of fruits, vegetables, grains, meats, poultry, eggs and dairy products grown and processed according to the USDA National Organic Program standards for organic foods. This means that organic foods are grown without the use of chemical fertilizers, pesticides, growth hormones, antibiotics, sewage sludge, ionizing radiation or genetic engineering. Organic growers apply centuries-old techniques such as crop rotations and composted animal manures to produce nutrient-dense food without conventional chemicals or synthetic ingredients. Foods carrying the "UDSA Certified Organic" label must meet federal certification and inspection standards for organic food production.
Significance
A diet of organically produced food minimizes exposure to harmful chemical contaminants. The 2008-2009 annual report from the President's Cancer Panel recommends that individuals reduce their exposure to pesticides by choosing food grown without chemical pesticides and fertilizers. The panel's report explains that, "Exposure to environmental contaminants can result in harm to health because they may alter or interfere with a variety of biologic processes." Harmful effects may involve hormone production and function, gene suppression or expression and DNA damage.
Nutrition
The USDA, which oversees both organic and conventional agriculture, does not state that organically produced foods are more nutritious than foods conventionally produced. Research compiled by the Organic Trade Association does cite numerous independent studies showing nutritional benefits of organically grown produce.
A 2010 study published in PlosOne, measured organic strawberries with significantly higher concentrations of vitamin C and health-benefiting phenolic compounds, as well as greater antioxidant activity in side-by-side comparisons with conventionally grown strawberries.
Choosing Organic Food
Choosing the organic variety of heavily sprayed produce can help avoid consequences of ingesting chemical pesticides. Fruits and vegetables with the highest number of pesticide residues, according to the Environmental Working Group, are: celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, kale/collard greens, potatoes and imported grapes.
Meat from cows, chickens and pigs raised in an organically managed system is virtually free of pesticide residue, and contains no antibiotics or growth hormones. The Rodale Institute states that 7o percent of antibiotics in the United States are used on healthy animals. Choosing organic meats minimizes exposure to these toxins and medications.
Organic milk, according to the Rodale Institute, reduces your exposure to the growth hormone, rBGH, which has been linked to various cancers.
Affordability
To enjoy organic food on a budget: purchase produce in season when it is less expensive, and freeze extra produce; buy in bulk at a discount; explore farmer's markets for fresh, local, organic produce at competitive prices; enjoy organic beef and poultry as a side dish rather than a main entree; prepare simple meals at home; join a CSA organization; look for large retail grocers that offer budget-friendly prices for organic foods.
References
- President's Cancer Panel: Annual Report, 2008-2009
- Organic Trade Association:Nutritional Considerations
- "PlosOne": Fruit and Soil Quality of Organic and Conventional Strawberry Agroecosystems; J. P. Reganold et al.; 2010
- Rodale Institute: Surprising foods we should all Demand Organic: Amanda Kimble-Evans: May 18, 2010
Member Comments