Smart Shopping for Organic Vegetables

Organic vegetables are grown without pesticides, synthetic fertilizers or herbicides for the purpose of soil and water conservation and reducing pollution caused by these chemicals entering the soil. While many consumers purchase organic vegetables to support environmentally friendly farming practices, most do so to lessen their exposure to chemicals in the food they eat.

The U.S. Department of Agriculture certifies organic foods that meet strict government standards. Foods that meet those standards carry the USDA Organic label. The USDA does not, however, claim that organic foods are safer or more nutritious.

An ongoing debate over whether or not organic foods are better for your health is being hashed out in forums all over the Internet. Several European studies mentioned on the environmental website TreeHugger.com have shown more antioxidants in organic produce, as well as vitamin C, iron, copper and zinc. One British study also showed higher levels of salicylic acid in organic vegetable soups than in non-organic soups. The acid is said to combat hardening of the arteries and colon cancer.

What to Look for

Whatever the reason for choosing to purchase organic vegetables, 2 things are important to keep in mind: organic produce costs more, and freshness has the biggest impact on taste.

Organic vegetables cost more because the methods used by farmers to grow them are more labor intensive. According to Consumer Reports, organic vegetables can cost up to 50 percent more than conventional produce. Compare prices by shopping around at different stores for the best prices. Buying from a local farmers market can also save you money because local farmers are less likely to inflate prices. Check www.localharvest.org for farmers markets locations.
Buying a share of a community supported organic farm is another cost effective option. A weekly supply of locally grown organic produce is delivered to your home from spring to fall for a typical price of about $300 to $500 for the season.

While most organically grown vegetables are indistinguishable from conventional ones, you may find some that are less than perfect in appearance. Only purchase fresh vegetables for best flavor. Also, organic vegetables may not last as long because they are not treated with wax or preservatives. Ask your grocer what day fresh vegetables are delivered and shop that day. Buying vegetables that are in season will also help ensure freshness.

Common Pitfalls

Part of the debate over the health benefits of organic produce involves safety. Because organic vegetables are often fertilized with composted manure, bacteria can be present on certain types, especially leafy vegetables such as spinach and kale. Always wash organic vegetables thoroughly in running water to remove dirt and bacteria. When appropriate, use a small scrub brush to aid cleaning.