Ripe for consideration.

For most of us, the decision to choose organic can feel overwhelming. Not only is a completely organic diet not realistic for most, but it’s also not necessary to achieve a healthful dietary pattern. Strong nutritional foundations – encompassing mostly whole foods, including a variety of plant-derived foods, and a balance of macronutrients in every meal – are most important for optimal health and wellbeing.

Use this guide to optimise the nutritional value of your fresh ingredients and – where your budget allows – choose organic strategically, for the greatest return on your investment.

Organic vs. non-organic

Conventional (industrial) agriculture has driven considerable productivity and efficiency gains in contemporary food production. Practices vary, although large, monoculture farms, high-yield crops, mechanisation, extensive use of fertilisers, pesticides and herbicides, and high-density, confined conditions for livestock, are common.

By contrast, ecosystem management is fundamental to organic agriculture, which has a particular focus on conserving soil, water and energy, and protecting biodiversity. In addition, synthetic fertilisers, pesticides and herbicides, intensive use of veterinary drugs (such as antibiotics), and genetic modifications are avoided. As a result, some studies have found higher antioxidant concentrations in organic produce, as well as fewer traces of heavy metals such as cadmium and potentially endocrine-disrupting agricultural and veterinary residues.

As organic vs. non-organic simply refers to a method of agricultural production, there are plenty of other factors – related to both food production and preparation – that can be considered from a nutritional perspective.

Other considerations: From production to preparation

Selecting locally-grown fruits and vegetables – organic or not – over varieties imported from overseas (or even interstate) will help to optimise nutrient – and flavour! – retention, as micronutrient losses are associated with extended storage and transportation timeframes. Local produce also naturally aligns more closely with seasonal patterns, which enables greater variety in the diet and is also often more cost-effective.

Avoid peeling fruits and vegetables to preserve the phenolic (antioxidant) compounds in particular, which are largely concentrated in the outer, protective layer. Instead, leave the skin intact and wash all fruits and vegetables thoroughly to remove traces of dirt, fertiliser, mould spores, the effects of human handling, and pesticides, as applicable. Simply fill your sink with cold water, add one cup of white vinegar or a splash of pre-prepared wash like this one, soak, rinse and dry.

Cooking methods also have the ability vastly affect nutrient retention and can also aid their absorption in the body. Avoid boiling and instead opt to lightly steam vegetables – especially leafy greens – to better retain water-soluble vitamins including B vitamins and vitamin C; meanwhile, roasting or sautéing with extra virgin olive oil will support the absorption of fat-soluble nutrients like beta-carotene (vitamin A), found in carrot, pumpkin and sweet potato, for example.

Finally, if it’s of particular concern for you, consider other opportunities (in addition to food) to reduce your exposure to possible endocrine-disrupting substances found in some conventionally-produced cleaning products and beauty products, for example.

How to choose organic: A suggested starting point

Step 1: Fruits and vegetables

Each year, the Environmental Working Group (a US organisation) develops Dirty Dozen and Clean Fifteen guides, informed by testing conducted by the US Department of Agriculture and Food and Drug Administration, to aid fresh produce purchasing decisions. It’s recommended – if possible – that foods included within the Dirty Dozen are purchased organic, as higher pesticide residues - still within the legal allowable limit - were found on conventionally-grown varieties during testing. Meanwhile, testing revealed very limited pesticide residues on non-organic produce included among the Clean Fifteen, which are therefore better conventional options. Given the absence of equivalent Australian guides, the Dirty Dozen and Clean Fifteen form a useful baseline for Australians.

If you do have capacity to buy organic produce, consider starting with the following:

• Strawberries

• Spinach

• Kale, collard greens and mustard greens

• Nectarines

• Apples

• Grapes

• Capsicums and chillies

• Cherries

• Peaches

• Pears

• Celery

• Tomatoes

These fruits and vegetables typically have a thinner, less protective outer layer.

Meanwhile, the following - many of which grow with a thicker, protective outer layer - are great options to purchase non-organic:

• Avocados

• Sweet corn

• Pineapple

• Onion

• Papaya

• Sweet peas

• Asparagus

• Honeydew

• Kiwi fruit

• Cabbage

• Mushrooms

• Rockmelon

•  Mango

• Watermelon

• Sweet potato

Step 2: Meat, poultry and dairy

In addition to certain fruits and vegetables, meats (e.g. chicken, beef, lamb) and dairy products are other good options to purchase organic, if possible. This will avoid foods produced with hormonal growth promotants (HGPs) and intensive antibiotic use, which conventional Australian producers are not obligated to disclose.

Step 3: Other items

Finally, if you’d like to take it a step further, consider opting for the organic option for other items – from tinned legumes to more discretionary items – especially where price differences are minimal.

References.

Barański, M., Średnicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G., Benbrook, C., Biavati, B., Markellou, E., Giotis, C., Gromadzka-Ostrowska, J., Rembialkowska, E., Skwarlo-Sońta, K., Tahvonen, R., Janovská, D., Niggli, U., Niclot, P., & Leifert, C. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. British Journal of Nutrition, 112(5), 794-811. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/higher-antioxidant-and-lower-cadmium-concentrations-and-lower-incidence-of-pesticide-residues-in-organically-grown-crops-a-systematic-literature-review-and-metaanalyses/33F09637EAE6C4ED119E0C4BFFE2D5B1

Doršner, K. (2019). Conventional and sustainable agriculture. In M. Fisher (Ed.), Environmental Biology. Open Oregon Educational Resources. https://openoregon.pressbooks.pub/envirobiology/chapter/9-3-conventional-agriculture/

Environmental Working Group. (2022). Clean fifteen™. EWG's 2022 Shopper's Guide to Pesticides in Produce™. Retrieved February 3, 2023, from  https://www.ewg.org/foodnews/clean-fifteen.php

Environmental Working Group. (2022). Dirty dozen™. EWG's 2022 Shopper's Guide to Pesticides in Produce™. Retrieved February 3, 2023, from   https://www.ewg.org/foodnews/dirty-dozen.php

Environmental Working Group. (2022). New: EWG’s 2022 shopper’s guide to pesticides in produce™. Retrieved February 3, 2023, from   https://www.ewg.org/news-insights/news-release/2022/04/new-ewgs-2022-shoppers-guide-pesticides-producetm

Food and Agriculture Organization of the United Nations. (2021). What is organic agriculture? Retrieved February 3, 2023, from http://www.fao.org/organicag/oa-faq/oa-faq1/en/

Gore, A. C., Krishnan, K., & Reilly, M. P. (2019). Endocrine-disrupting chemicals: Effects on neuroendocrine systems and the neurobiology of social behavior. Hormones and Behavior, 111, 7-22. https://doi.org/10.1016/j.yhbeh.2018.11.006

Hellström, J., Granato, D., & Mattila, P. H. (2020). Accumulation of phenolic acids during storage over differently handled fresh carrots. Foods, 9(10), 1515-1528. http://dx.doi.org.ezproxy.endeavour.edu.au/10.3390/foods9101515

Macdiarmid, J. I. (2014). Seasonality and dietary requirements: Will eating seasonal food contribute to health and environmental sustainability? The Proceedings of the Nutrition Society, 73(3), 368-375. http://dx.doi.org.ezproxy.endeavour.edu.au/10.1017/S0029665113003753  

Meat & Livestock Australia. (2019). 7.04 - Hormonal growth promotants. Retrieved February 3, 2023, from https://mbfp.mla.com.au/meeting-market-specifications/tools/tool-7.04hormonal-growth-promotants/# 

Mie, A., Andersen, H. R., Gunnarsson, S., Kahl, J., Kesse-Guyot, E., Rembiakowska, E., Quaglio, G., & Grandjean, P. (2017). Human health implications of organic food and organic agriculture: A comprehensive review.Environmental Health,16(1), 111-131. http://dx.doi.org.ezproxy.endeavour.edu.au/10.1186/s12940-017-0315-4