10 Produce Items You Should Buy Organic



It seems today that organic foods are becoming more and more popular. Information is being spread everyday that is showing the benefits of switching to organic and with many of us becoming much more conscious of our bodies, the push to go organic is increasing. While some argue this fact still, more information is beginning to spread about the benefits of buying organic as it relates to nutrition. Studies that have been completed to test to nutrient value of organic produce vs non-organic produce reveal a striking difference between organic and non-organic produce.

Sure, buying organic can be more expensive in some cases vs buying conventional, but much of the time a couple lifestyle changes to weed out things that aren’t healthy for us to begin with can make room for the added cost of organic. If you truly can’t afford all organic produce, here are some tips on which to really focus on. Remember though, buying all organic is not just about avoiding pesticides but also about buying a better, more natural, cleaner and more nutritious product.

According the Environmental Working Group, pesticide residue ingestion can be reduced by approximately 80% when the dirtiest conventional fruits and vegetables are avoided or swapped for organic.

 

 

10. Pears

 

Pears are the second most popular fruit in the United States and are a good source of vitamins A, C, K, B2 and B6, along with calcium, magnesium, potassium, copper, manganese and fiber.  Not only does this hypoallergenic fruit contain the antioxidants hydroxycinnamic acid and quercetin, nearly 95% of conventionally grown pears sampled by the United States Department of Agriculture (USDA) in 2010 also showed at least one of 30 pesticide residues.  Peeling a conventional pear will reduce chemical exposure somewhat but also reduce its nutritive value because the skin is loaded with vitamins and fiber.  It is therefore best to spend more on organic pears and consume the entire fruit.

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9. POTATOES

 

A staple of American and European diets, potatoes are loaded with vitamin C, vitamin B6, copper, potassium, manganese, tryptophan and fiber.  These tubers are particularly likely to absorb chemicals built-up in the soil as they grow and are a pesticide intensive crop.  Potatoes are a smart organic purchase because over 79% examined by the USDA  showed chemical contamination and their price is competitive with conventional potatoes.  Like the pear, peeling the skin will reduce–but not eliminate–pesticide and nutrient values.

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8. Bell Peppers

 

Bell peppers are heavily sprayed with insecticides and their thin skin, even if blistered and removed, does not offer much of a chemical barrier.  Vitamins C and A increase in bell peppers as they turn from green to yellow and eventually red but so does the amount of pesticides used on the ripening fruit.  Unlike hot peppers which contain capsaicin, pests are not deterred from eating the sweet flesh of bell peppers.  USDA data showed 68% of conventional bell peppers were coated with pesticides.  As with all produce, washing will help remove some of the residue but considering their contamination levels, it is worth paying more for organic bell peppers.

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 7. IMPORTED GRAPES

The vast majority of table grapes are imported into the United States from Chile which lacks stringent fertilizer and pesticide regulations.  Vineyards are sprayed frequently with a variety of pesticides during the lifecycle of the grape.  No amount of rinsing or tedious peeling can eliminate chemical contamination due to grape skin permeability.  Imported organic grapes are virtually nonexistent and astronomically expensive.  Instead, buy domestically grown conventional grapes to reap the benefits of vitamins C, B1 and B6, along with manganese and potassium.  When seeking heart healthy resveratrol, the same guidelines apply to wine.
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6. IMPORTED NECTARINES

Imported nectarines are rich in vitamin A, vitamin C, niacin, and potassium but also pesticide deposits.  The USDA found over 97% of conventionally grown imported nectarines had varying levels of 33 pesticides.  Like grapes, the vast majority of imported nectarines originate in Chile where pesticide enforcement is lax.  Conventional California nectarines are widely available in the United States for a better price and, because they do not travel as far, they are often tastier and have fewer shelf life extenders.

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5. SPINACH

Popeye’s enthusiasm for spinach was not misplaced– it is a great source of vitamins A, B6, C, E and K, not to mention thiamin, riboflavin, folate, calcium, iron, phosphorus, copper, manganese, magnesium and protein.  Pests also love this leafy green so 57 different chemicals can be used on spinach.  The USDA found nearly 84% of spinach had pesticide residue, making it the most contaminated green.  The price of organic spinach has decreased in recent years but it remains expensive.  Instead of eliminating spinach from your diet entirely, try planting it in a container garden and it should thrive.

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4. PEACHES

Second only to apples, peaches are the dirtiest tree fruit.  Multiple pesticides are sprayed on conventionally grown peaches with 98% of them remaining contaminated in the market, according the USDA.  Even if you bother to peel it, the peach’s delicate skin had already allowed pesticides into the juicy flesh.    In order to get its benefits of niacin, thiamine, potassium, calcium and vitamin A, pay extra for organic peaches.  If they are too expensive, look for conventional peaches which are locally-grown and darker– they contain more vitamin A and fewer additives to maintain shelf life.

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 3. Strawberries

 

Even conventionally grown strawberries are expensive but organic berries are almost a luxury item.  Non-organic strawberries purchased off season likely originate in a country with loose pesticide regulations.  Almost 90% of conventionally grown strawberries on grocery store shelves are chemically contaminated.  To reap its benefits of vitamin C, manganese and fiber, bite the bullet and pay extra for organic, especially if you have kids.  Children gobble up strawberries by the tiny handful and their immune systems are susceptible to chemical overload.  As an added benefit, organic strawberries are not irradiated so they are typically more flavorful  than their conventional counterparts.

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2. CELERY

This crunchy, low-calorie vegetable is loaded with vitamins A, C and K, plus folate, potassium, manganese and dietary fiber.  Celery has a minimally protective skin and chemicals run right through the veins, thereby contaminating the flesh.  Thorough washing and vein removal will not eliminate the pesticides which the USDA found on more than 94% of conventionally grown celery.  The price of organic is somewhat competitive with conventional celery so paying a little more makes sense.

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1. APPLES

An apple a day will not keep pesticides away unless you eat organic apples.  Most of the chemical contamination found on 91% of USDA tested apples resided on the skin.  However, the peel also contains much of the dietary fiber and beneficial phytochemicals which make apples so healthful.  A good washing of conventionally grown apples will reduce, but not entirely eliminate, pesticides.  To keep the price down, purchase organic apples in bulk and store them individually wrapped in newspaper without color printing in a cool, dark place away from potatoes.   Their high vitamin C content can thereby be enjoyed several months after the fall harvest.

So, if you can, buy everything organic and eat as clean as possible. But if it really comes down to having to pick and choose, here are some tips.

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21 comments on “10 Produce Items You Should Buy Organic

  1. JasvinderKaur kaur

    I agree organic is better but sometimes the price becomes too much for much to buy.

  2. Stephen

    I think we all must remember that up to a mere 60 years ago, all food produced was organic….

    its only since just after the Second World War, when our governments wanted to increase farmers yields, to feed the masses, that they introduced chemicals,… Most of the pesticides, fungicides, and fertilisers nowadays is mainly derived from oil products! the advantages are, they all infinitely easier to produce, reliable crops, and providing farmers follow the guidelines laid down by governmental organisations and the producers of such chemicals,then yields can indeed increase, that’s simply why food nowadays is proportionally a lot cheaper per capita than it was when our mothers and fathers were young, it is rather irritating that organic is a little bit more expensive but the labour and effort needed to produce it, is far more labour intensive and rather more difficult to produce, then grow by the Numbers variety, used in industrial farming,

    Not to mention the ethical sides of organic livestock farming, where the animals welfare is of paramount importance, compared to the sadistically diabolical factory regimes, where the animals live in large sheds in extremely confined spaces in the dark! Completely unnaturally so as to save electrical power for the farmer, and are pumped full of antibiotics and other rather nasty substances to maximise profits to avert disease and death throughout their rather short existence,as this regime breeds disease! and illness!
    just so they can produce cheap meat for the mass consumer market.

    I suppose at the end of the day its like everything else;

    “You pays your money and takes your choice”!

  3. Stephen

    There was a time when organic produce was quite a bit more then the more normal toxic variety,

    But in recent years I think you will find there isn’t much difference between ethically produced organic, and the better quality chemically laden normal variety.

    Ultimately its our choice, all wholesome foods, no matter what type, are less expensive, and better for you then factory produced ready-made meals, which I would advise people to stay well clear of, if they are concerned about their environment, and their health,

    If you can afford these you most certainly can afford organic in my opinion.

  4. Mal

    ^^^Facebook users search TheMatrixIsAllAroundYou.TakeYourRedPillToday.^^^
    I am a huge fan of CE and would like to share my and the worlds views on everything and anything beneficial to our futures. Through this Page i discovered CE and have been following ever since :)
    Keep up all the Good Work CE.
    Peace and Love all

  5. Mal

    It is ridiculous, why use pesticides in the first place? I could go on about this for awhile but there is no point, No pesticides, GMO’S GMF and all the rest on the nonsense designed to kill people(it feels like) and it will okay.
    The authorities in the UK have the nerve to tell people or ‘encourage’ to stay healthy, eat 5 a day, go gym, change eating habits but yet are the same people poisoning our food.
    Then all of a sudden ORGANIC gets pushed in our faces and we end up spending MORE.
    Who is this truly benefiting.
    Yes i agree organic is healthier, but im sure there are so many other alternatives to keeping our food safe, so ORGANIC can be more of a choice or ‘luxury’ rather than a necessity..

  6. Alicia

    Some people really can’t afford it though. Regarding Daniel’s comment, I eat out rarely and I don’t even own a vehicle. I live in the cheapest apartment I could find, which is $600 plus utilities for only 140 square feet. I work and go to university and get student loans. I really want to buy organic foods, not just for health reasons but for the environment as well. But every time I see the prices so high, I just can’t do it :(

  7. if you’re a coffee drinker (is coffee produce?), add it to the list too :-)

  8. A state MUST pass http://www.CARightToKnow.org and STOP Monsanto !!!!

  9. buy, buy, buy. how about banning money for a start? i agree though, fruits are nom. Organic is the only way.

  10. Dom

    Bring the price down and I’ll go and buy it instead. Probably grow your own is the way to go.

  11. You can afford organic if you quit MacDonald’s, Taco bell etc., walk to grocery store, instead of drive across the street. Eheh.

  12. Malcolm

    As if Americans eat fruit, unless it’s in a pie.

  13. Giovanni

    I would add carrots and corn to your list, very informative nonetheless, thank you

  14. Your health is not a luxury.

  15. Looks like we are lead to believe that we are buying food, where in fact we are buying poisons and chemicals disguised as food! What a price to pay! Eventually we have to pay for the damage when we get sick! And we do – I mean how many people do you know nowadays who died a natural death? The majority dies from one diseased state or another – time to reconsider where you want to spend your money on….

  16. Jenn

    Can people afford doc visits more easily than decent food? It’s tough but buying is a vote and buying chips but not affording organic apples is bs.

  17. Dillon

    well to avoid long term cost you can start and maintain an organic garden of course you cant produce apple and pears and other fruits that are alike because of the length of time it takes for them to grow, but there are many other foods you can grow all summer and winter long which can help tremendously with money and its just a fun hobby. If you cant plant straight into the ground make a raised bed garden you can use recycled wood or other products.

    Also this was a good read very informational thanks a lot!

  18. Wonderful writing that is healthy to read too. We have an enquiry for Organic Sweet Potato for exports that we are not able to fulfil since we cannot get reliable supply. Any suggestion? pls respond on gr8warrier@yahoo.com. dhanyavad,

  19. Rod Percival

    You are what you eat, and continuing to eat contaminated fruit, veges, plus all the other fillers etc in meat will deliver unhealthy bodies. The slower a plant grows the more mineral/vitamin uptake so you don’t have to be a Rocket Scientist to work out you can eat less therefore reduce the budget to close to that of nitrate based grown veges etc

  20. Patricia A. Ross

    That’s all well and good, and I purchase whatever I can that is organic, but a lot of people just can’t afford these luxuries.

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