Not all produce is created equal. Differences exist in the type of seeds used, where they are grown and the varying methods deployed to try and ensure an abundant harvest. Ok, so if that’s the case, how do you know what you should buy? The simple answer is to buy organic, however, with prices continuing to rise and potential limitation in what’s available locally, some additional considerations are warranted. I’m happy to share 3 points for you to consider to help with optimizing your health while minimizing the hit on your wallet.
1) Decide what produce is worth it for you to buy organic. Certified organically grown produce must meet standards that restrict the use of genetically modified seeds, certain fertilizers and pesticides, while supporting nutrient cycling in the soil. In doing so this increases the number of vitamins and minerals per calorie consumed, while minimizing the presence of unwanted toxins. Studies are done annually by a non-profit group, the Environmental Working Group (EWG), testing produce and identifying toxin levels they contain. Significant differences have been found identifying both higher risk foods and ones which not buying certified organic may be less of a concern. They’ve coined their recommendations as the “Dirty Dozen and the Clean Fifteen”. For example, their studies suggest there’s less risk of added toxins associated with thoroughly washed mushrooms, broccoli and cantaloupe, which are on the current Clean 15 list compared to apples, spinach and tomatoes which are a part of the Dirty Dozen. If you need to compromise based on budget or availability, buy conventionally grown produce that are part of the clean fifteen.
2) Buy locally grown produce. Foods grown locally decreases the length of the supply chain required to go from the farm to your fork. Because of this, locally grown produce is often fresher, more nutritious and flavourful as well! If you have every been raspberry, or strawberry picking and ate the ripe fruit right off the vine you know what I’m talking about! When produce is imported from afar it is often picked early and allowed to ripen along the way. In doing so this reduces the amount of available vitamins and minerals they contain compared to if they were allowed to ripen further before picking.
3) Buy produce that is in season. Ever wonder why a watermelon costs so much in the middle of winter? Off-season produce you do find in stores usually sells at a hefty premium and isn’t as fresh or flavourful as the variety available when they are in season. Adjusting your produce intake to follow what’s in season provides additional benefit to your overall health including supporting natural changes in healthy gut bacteria, improving digestion, strengthening the immune system, positively impacting your mood and maintaining healthier skin.
With that said, I’ll suggest we’re all better off eating more fruits and vegetables even if they are conventionally grown and imported from afar compared to increased consumption of highly processed food alternatives and sugary snacks that are a predominant part of the North American diet. Integrating more plant based whole foods into our diet is a great way to improve our overall health and wellbeing.
Happy eating!