What Are Organic Foods?

You've likely seen certain produce and meat products at the grocery store labeled "organic" or you've heard the benefits of eating organic. But what does the label mean, and do organic foods benefit your health more significantly than other foods?

Organic foods are foods produced, handled and processed without artificial chemicals, hormones, antibiotics or genetically modified organisms (GMOs). They are harvested with natural fertilizers and without artificial sweeteners. Organic animal products come from livestock that have not been given antibiotics or steroids. For instance, cows may be fed grass and/or alfalfa.

Food items are rated based on the percentage of their ingredients that can be classified as organic.

• 100% organic. This product is made entirely from organic ingredients.
• Organic. At least 95% of the ingredients in this product are organic.
• Made with organic ingredients. At least 70% of the ingredients are organic.

Health Benefits

Organic foods have more antioxidants and Omega-3 fatty acids. Antioxidants have been demonstrated to reduce inflammation, protect brain health and strengthen the immune system. Omega-3 fatty acids help heart and brain health. In addition, organic foods have lower nitrate levels. Nitrates have been demonstrated to increase the risk of certain types of cancer. These foods overall lessen your exposure to chemicals, toxins, pesticides and antibiotic-resistant bacteria.

While organic foods may benefit your health, here are some things to keep in mind:

• Organic foods may cost more since they are more labor-intensive to produce.
• It is still important to always wash produce and remove outer leaves and skin when possible.
• Research does not support organic foods as being more nutrient-dense. Organic and non-organic foods are very similar in vitamin/mineral content.
• Be sure to eat a balanced diet from all food groups.

Environmental Benefits

Organic farming is beneficial to the environment. It helps to improve soil quality and reduce soil erosion. Additionally, soil has been demonstrated to store more carbon which may lessen the impact of climate change. Additional benefits include water conservation, a lesser energy requirement and reduction in pollution.

Where to start organic?

The Dirty Dozen is a list published annually by the Environmental Working Group. These are foods most likely to contain pesticide residues. This list can help provide insight as to produce which may be great options when considering to buy organic.

The 2023 list includes:

1. Strawberries
2. Spinach
3. Kale, collard and mustard greens
4. Peaches
5. Pears
6. Nectarines
7. Apples
8. Grapes
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

How to Wash Produce

Be sure to wash hands with soap and water in addition to any surface items prior to washing produce.

Rinse with cold water. It is recommended to not wash until prior to eating to reduce risk of bacterial growth. You may scrub firmer produce with a brush and or use fingertips to remove any visible soil and pat dry with a paper towel. It is important to wash any produce prior to peeling, removing skin to prevent introducing any unwanted bacteria.