Is buying organic a wellbeing essential or an unnecessary expense? Nutritional therapist Farzanah Nasser tells all.
Why buy organic? In simple terms, organic crops are sprayed with fewer pesticides, herbicides and fungicides than non-organic produce, making them better for the planet and our health. Organic farmers are also held to higher animal welfare standards. When we buy organic meat, dairy or eggs, we can trust that animals have had outdoor access and haven’t been given unnecessary antibiotics. You may be surprised to know that farm animals account for a significant 30% of antibiotic use – and many of us are exposed to these gut-disruptors without even realising.
It’s well-known that by reaching for organic foods we reduce our risk of chemical exposure. But what’s less well-known is that we may also be getting more nutritional bang for our buck. Organic plants have been shown to have higher levels of phytochemicals (plant chemicals) such as antioxidants. This is because, in the absence of pesticides, the plants need to produce more of these beneficial compounds to protect themselves against pests and disease.
Consider the cost
This is all very well, you may be thinking, but organic produce often comes with a hefty price tag. And with food prices on the rise, buying organic may feel more inaccessible than ever.
The good news is we can pick and choose our organic produce. If buying organic across the board is out of reach, we can prioritise certain types of produce and still get a huge benefit. Here in the UK, the Pesticide Action Network (PAN UK) has released a helpful list, known as ‘The Dirty Dozen’, which can help to inform our shopping decisions. This list details the 12 fruits and vegetables we should aim to buy organically wherever we’re able, as they are likely to be laced with a number of pesticides that are hard to remove, even with a thorough wash. The list changes each year but often features citrus fruits and soft fruits such as berries, peaches and nectarines. Strawberries used to top the list in the UK, but are no longer part of the Dirty Dozen. They do top a similar list put together by the Environmental Working Group in the USA, however, so it’s important to look at the relevant list for where you live.
In addition to our plant foods, we may also want to consider buying animal produce organically, due to antibiotic use. This can be expensive, so I always advise clients to buy less (but better) and bulk out these proteins with cheaper foods such as beans
