Organic Foods:

Conventional vs. organic foods

The terms "conventional" and "organic" refer to the ways in which food is grown, handled and processed. Whereas conventional farmers use synthetic or chemical means to fertilize soil, control weeds and insects, and prevent livestock disease, organic farmers opt for less invasive methods, such as manure or compost fertilizer, crop rotation and giving animals room to roam.

The USDA has developed the following legal standards for the "organic" certification:

For fruits, vegetables and grains:

• Safe soil, free of sewage sludge, lead salts and potassium chloride, among many other substances, for at least three years prior to the first organic harvest;
• No modification: GMOs, irradiation and additives are prohibited (see below for details);
• Separate storage: handlers, food processors and food manufacturers must separate organic products from non-organic products and take steps to ensure that organic foods don't come into contact with forbidden chemicals or substances.

For meat, milk, eggs and other animal products:

• Timing: animals must be raised organically from the last third of gestation (for livestock) or no later than the second day of life (for poultry).
• Organic feed: livestock feed products must be 100 percent organically grown.
• Hormone- and antibiotic-free: sick animals must be treated—but if an animal has been treated with a prohibited medication, it can't be labeled and sold as organic.
• Outdoor access, including pasture land for animals that graze. Each animal must have shade, shelter, fresh air, direct sunlight and room to exercise appropriate for its species.
• No commingling. Organic animal products must be separated from non-organic products. Organic animal products must not come into contact with prohibited chemicals or substances.

Pesticide residues in food

We don't tend to think about what is invisible to us, or to calculate the accumulated build-up of years of pesticide exposure in our bodies. While some sources believe the benefits of pesticides to human nutrition outweigh any potential health risks, the research suggests otherwise.

When veteran journalist Bill Moyers had his blood and urine tested as part of a study of pollutant loads in the human body conducted by Mount Sinai School of Medicine, 84 distinct chemicals were found—including some that had been banned more than a quarter of a century before.

This chemical "body burden," as it is medically known, is even more insidious for children, whose developing bodies and brains are more vulnerable. A 2005 Journal of the American Medical Association study reported the incidence of illness linked to pesticide use in and around U.S. schools is on the rise.

Organophosphates—the same class of insecticides detected in Moyers' blood—were most frequently responsible for these poisonings, which have been linked in animal studies to:

• developmental delays,
• behavioral disorders,
• and motor dysfunction.

Fruits and vegetables wtih the highest and lowest pesticide levels

These 12 popular fresh fruits and vegetables are consistently the most contaminated with pesticides—buy these organic.

Highest in Pesticides
Apples Bell Peppers Celery Cherries Grapes (imported) Nectarines	Peaches Pears Potatoes Red Raspberries Spinach Strawberries

These 12 popular fresh fruits and vegetables consistently have the lowest levels of pesticides.

Lowest in Pesticides
Asparagus Avocados Bananas Broccoli Cauliflower Corn (sweet)	Kiwi Mangos Onions Papaya Pineapples Peas (sweet)

Will washing and peeling fruits and vegetables help reduce exposure to pesticides?

Excerpted from Shoppers Guide to Pesticides in Produce (Environmental Working Group)

Nearly all of the data used to create these lists already considers how people typically wash and prepare produce (for example, apples are washed before testing, bananas are peeled). While washing and rinsing fresh produce may help reduce pesticide residues, it does not eliminate them. Peeling reduces exposures, but valuable nutrients often go down the drain with the peel. The best option is to eat a varied diet, wash all produce, and choose organic when possible to reduce exposure to potentially harmful chemicals.

GMOs - Genetically Modified Organisms

Genetically modified organisms (GMOs) are life forms that have been genetically engineered. Genetic engineering (GE) is the process of taking genes from one strain of a plant, animal, or virus and inserting them into another, with the goal of reproducing characteristics of the original species in the receiving species. The U.S. government first sanctioned pharmaceutical gene splicing in 1982. However, GE/GM foods didn't make their way onto supermarket shelves until 1994.

Although three government agencies are involved in the GMO approval process (the USDA, EPA and FDA), there are no mandated pre-market safety studies. As with pesticides and drugs, safety testing for GMOs is done by the companies that produce them, raising concern about ethics and conflict of interest.

Unintended health impacts from GMOs can include:

• Allergens. Because the addition of new genetic material changes protein sequences, the GMO could produce known or unknown allergens—especially in children.
• Nutritional deficiency. Altered DNA could decrease levels of important nutrients in the GE crop.
• Increased toxins. Genetic engineering could inadvertently increase naturally occurring plant toxins—or introduce a new toxic strain created by the marriage of genes.
• Antibiotic resistance. An antibiotic resistant gene inserted into most GM crops may pose the most serious health hazard, since there is the possibility that these genes might transfer to pathogenic bacteria in our bodies and create new, antibiotic-resistant super-diseases.

Food irradiation

Given consumer concern about food safety and the growth of food-borne illness, nearly 40 countries have approved food irradiation, a process in which foods are exposed to a controlled amount of "ionizing radiation" in order to kill harmful bacteria such as E. coli and Salmonella. The process can also control insects and parasites, reduce spoilage, and inhibit ripening and sprouting. It does not make food radioactive.

The FDA says, "The (irradiation) process may cause a small loss of nutrients but no more so than with other processing methods such as cooking, canning, or heat pasteurization."

However, the EPA recognizes that all forms of ionizing radiation, including the cobalt-60 and cesium-137 used in food irradiation, are known carcinogens. Irradiation plant workers suffer the highest risk, but consumers are also in jeopardy.

A Washington-based watchdog group, The Center for Food Safety, says the FDA has ignored growing evidence that a new class of chemicals, formed when food is irradiated, could be harmful. The new chemicals, a class of cyclobutanones, were found to cause genetic and cellular damage in human and rat cells.

Mercury and other toxics in seafood

Mercury is a highly toxic heavy metal that poses a major public health threat. Because mercury can interfere with development, pregnant women and children are most at risk. Due to the high methylmercury levels that the following species contain, the USDA warns women who are pregnant, women who might become pregnant, and children, to avoid eating:

• swordfish,
• shark,
• tilefish,
• king mackerel,
• and to reduce their intake of tuna.

Mercury is not the only culprit to consider, however. More than 70 percent of the world's fish resources have been overfished, depleted, or mismanaged in ecologically destructive ways.

By becoming an informed seafood consumer, you help your health and support seafood sustainability. When you're seafood shopping, ask where the catch of the day was caught. For example, wild, Alaskan and California salmon are all classed as "good fish": plentiful, sensibly managed, with minimal pollutants. Atlantic salmon, by contrast, is "bad"—not because of mercury levels, but because methods of capture damage habitats and kill other wildlife.

Take the following seafood guide along when shopping, so you can tell at a glance whether the fish you're contemplating buying is good for you and for the environment:

Advantages of organic produce

In addition to eliminating the potential health and environmental hazards posed by pesticides, GMOs, irradiation and additives, organically grown produce actually confers health benefits, according to new research. Organic foods are better for the body and the environment because they:

• Have more nutritional value. Organic foods contain higher levels of vitamin C, calcium, magnesium, iron.
• Contain more antioxidants. Food scientists at the University of California, Davis, found that organically grown fruits and vegetables show significantly higher levels of cancer-fighting antioxidants than conventionally grown foods. Pesticides and herbicides reduce the production of phenolics—chemicals that act as a plant's natural defense and are also good for human health. Organic fertilizers, however, appear to boost the levels of these anti-cancer compounds.
• Promote biodiversity. According to a study called The Biodiversity Benefits of Organic Farming, "organic farms had five times as many wild plants and 57% more species." The organic farms also had more birds, spiders, and non-pest butterflies than non-organic farms.
• Protect the next generation. As explained above, the effects of pesticides and other harmful additives to children are especially acute. Most children today are born with pesticide build-up in their bodies. Feeding your children organic foods and teaching them about the health benefits of organics will promote their good health and well being as well as that of generations to come.

Where can I find organic foods?

In some areas buying organic produce may require a little ingenuity. However, there are numerous resources available. Consider the following ideas:

• Ask your local grocery store manager to carry more organic produce.
• Look into joining a Community Supported Agriculture (CSA) farm, in which individuals and families join up to purchase "shares" of produce in bulk, directly from local farms (see References and resources).
• Find out whether there is a natural foods co-op, also called a cooperative grocery store, in your area (see References and resources) Co-ops typically offer lower prices to members, who pay an annual fee to belong. However, you do not need to be a member to shop at a food co-op.
• Start a buying club. A buying club is typically comprised of at least seven families who pool their money and order food in bulk from a cooperative distributor. Buying clubs operate very similarly to CSAs, except that the former purchases food through a distributor rather than directly from the grower.
• Shop the Farmers' Markets. Many cities as well as small towns host a weekly Farmers' Market, where local farmers bring their wares to an open-air street market and sell fresh produce direct to you, often for less than you'd pay in the grocery store or supermarket. Bonus: it's a great opportunity to socialize and get to know like-minded people in your neighborhood who might want to join a CSA or start a buying club with you.

How can I eat healthfully on a budget?

CSAs, co-ops, Farmers' Markets and buying clubs are all great ways to save money on organic food. In addition, you can:

• buy non-perishable foods (packaged soups and non-dairy beverages, whole grains, beans, nut butters, etc.) in bulk and store them in your freezer or pantry;
• shop at discount stores for non-perishable items (e.g., Price Club, Costco, Sam's Club);
• buy the store brand, which is often less expensive than the name brand for the same quality;
• clip coupons for healthy foods you like and would buy anyway;
• make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don't feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious lunch or dinner anytime.

References and resources for food safety and affordability

Organic food / pesticides

PANNA: CDC study shows that most people in the U.S., including children, carry multiple pesticides in their bodies – Results of the third national CDC report measuring the impact of toxic chemicals in our bodies. (Pesticide Action Network North America)

Pesticides (PDF) – Informative summary of pesticide formulations, modes of action, soil retention, and toxicity to humans. (USDA)

EPA/How Pesticides Work (AU) – Clear explanation of what pesticides are, how and when they are used, and they effects they have on insects. (Department of Environment and Conservation, NSW/Australia)

Organic Materials Review Institute, Consumers Union landmark study – Press release on the first detailed analysis of pesticide residue data for produce grown organically and conventionally. (OMRI)

"Legal" Does Not Equal "Safe" (PDF) – The distinction between what the US EPA has established as the legal limit for pesticide residues in foods, and the real human health risks posed by these tolerance levels. (Ecologic-ipm.com)

IFST Information Statement: Organic Food (UK) – In-depth explanation of organic food market and legislation, and product quality and safety. (IFST)

Why "Organic" Certification Does Not Protect Consumers – A retired psychiatrist argues that pesticide residues in foods pose a negligible health concern and organic standards are overrated. (Quackwatch.org)

Genetically modified organisms (GMOs)

A Different Perspective on GM Food – A Salk Institute cell biologist weighs in on the potential health dangers of genetically modified organisms (GMOs). (Biotech-info.net)

Genetically Engineered Foods Pose Health Risk for Children (PDF) – What's in that innocent-looking soy milk your child's drinking? Maybe some GMOs, which can cause health problems. (Saynotogmos.org)

Food irradiation

Food Irradiation – A Safe Measure – Why and how foods are being irradiated, and their availability to consumers. (FDA)

The Dangers of Food Irradiation Facilities Worldwide (PDF) – Irradiating may protect foods and prolong shelf life, but the irradiation process itself can cause cancer. (Citizen.org)

Safe seafood

Mercury Contamination of Seafood – Important information on mercury levels in fish and other seafood, including a calculator that helps you determine the safety level for your weight, amount and type of seafood consumption. (California Academy of Sciences – Aquatic Biology)

Buying Guide: Becoming A Smart Seafood Shopper – How to make the healthiest, safest seafood selections based on such factors as type of fish, its source and toxicity content. (Oceans Alive)

Affordable healthy foods

AREC Spotlight – Fresh Produce – How changes in the produce industry make it easier than ever before to fix affordable, healthy meals. (University of Arizona)

Prices Report (UK) (PDF) – A senior economist compares organic food prices among supermarkets and direct sellers. (Wholesome Food Association)

Growing Older, Eating Better – Offers information and suggests solutions for eating well on a budget and when cooking for one. (New York State Office for the Aging)

Other resources that we used when writing this article

Organically grown foods: Evaluate your options – Is organic preferable to conventional produce? Explains the distinction and how consumers can make the most informed choices. (Mayo Clinic)

JAMA Study of Pesticide Risks in Schools – The level of pesticides and other chemicals affecting our children—and the resultant long-term damage they can cause—is alarming. (Pesticide Action Network North America)

PBS: Trade Secrets: Chemical Body Burden – Bill Moyers' blood and urine samples revealed traces of 84 toxic chemicals—some banned for more than 25 years. (PBS)

Shopper's Guide to Pesticides in Produce (PDF) – Helpful chart ranking the 12 fruits and vegetables that are highest and lowest in pesticide residue, including a downloadable wallet-size shopping guide. (Foodnews.org)

FDA Ignoring Evidence That New Chemicals Created In Irradiated Food Could Be Harmful – Press release from a government watchdog group says irradiation has been shown to cause genetic damage in animals. (The Center for Food Safety)

Seafood Guide (PDF) – How to select the best seafood based on mercury content and environmental sustainability. (California Academy of Sciences)

Report confirms more health benefits of organic food – Research data showing that organically grown foods contain higher levels of cancer-fighting antioxidants. (Organic Consumers Association)

Community Supported Agriculture Farms Database – A searchable database of CSA farms by state. (Alternative Farming Systems Information Center/USDA)

Coop Directory Service: Find A Natural Food Coop Near You – Searchable database of food cooperative distributors and information on how to start a buying club. (Coop Directory)

Protecting the Next Generation (commercial site) – Includes information on the benefits of organic food for children and the danger of pesticide use. Site also includes other sections on the biodiversity and nutrition benefits of organic farming. (Organic Trade Association)

FAQ on Organic Foods – Common questions and answers about organic farming and the nutrition and safety benefits of organic food. (Nutrition Australia)

What are the health benefits of eating the world’s healthiest foods? – Discussion about the health benefits of eating a variety of whole, fresh foods in your diet. (World’s Healthiest Foods, George Mateljan Foundation)

Amara Rose created this article with contributions from Gina Kemp, M.A., Robert Segal, M.A., and Heather Larson. Last modified on: 2/5/07