Organic foods: Are they safer? More nutritious?

Discover the real difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price. By Mayo Clinic staff

Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that's created a bit of a dilemma in the produce aisle. On one hand, you have a conventionally grown apple. On the other, you have one that's organic. Both apples are firm, shiny and red. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose?

Conventionally grown produce generally costs less, but is organic food safer or more nutritious? Get the facts before you shop.

Conventional vs. organic farming
The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

Here are some key differences between conventional farming and organic farming:

Conventional	Organic
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.	Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use herbicides to manage weeds.	Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

Organic or not? Check the label

The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed.

Any product labeled as organic must be USDA certified. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification; however, they're still required to follow the USDA's standards for organic foods.

If a food bears a USDA Organic label, it means it's produced and processed according to the USDA standards. The seal is voluntary, but many organic producers use it.

Products certified 95 percent or more organic display this USDA seal.

Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry the USDA seal.

Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients:

• 100 percent organic. To use this phrase, products must be either completely organic or made of all organic ingredients.
• Organic. Products must be at least 95 percent organic to use this term.

Products that contain at least 70 percent organic ingredients may say "made with organic ingredients" on the label, but may not use the seal. Foods containing less than 70 percent organic ingredients can't use the seal or the word "organic" on their product labels. They can include the organic items in their ingredient list, however.

Do 'organic' and 'natural' mean the same thing?

No, "natural" and "organic" are not interchangeable terms. You may see "natural" and other terms such as "all natural," "free-range" or "hormone-free" on food labels. These descriptions must be truthful, but don't confuse them with the term "organic." Only foods that are grown and processed according to USDA organic standards can be labeled organic.

Organic food: Is it more nutritious?

Probably not, but the answer isn't yet clear. A recent study examined the past 50 years' worth of scientific articles about the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content.

Organic food: Other considerations

Many factors influence the decision to choose organic food. Some people choose organic food because they prefer the taste. Yet others opt for organic because of concerns such as:

• Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to theUSDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and nonorganic — don't exceed government safety thresholds.
• Food additives. Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate.
• Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.

Are there downsides to buying organic?

One common concern with organic food is cost. Organic foods typically cost more than do their conventional counterparts. Higher prices are due, in part, to more expensive farming practices.

Because organic fruits and vegetables aren't treated with waxes or preservatives, they may spoil faster. Also, some organic produce may look less than perfect — odd shapes, varying colors or smaller sizes. However, organic foods must meet the same quality and safety standards as those of conventional foods.

Food safety tips

Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:

• Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.
• Buy fruits and vegetables in season when possible. To get the freshest produce, ask your grocer what day new produce arrives. Or check your local farmers market.
• Read food labels carefully. Just because a product says it's organic or contains organic ingredients doesn't necessarily mean it's a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.
• Wash and scrub fresh fruits and vegetables thoroughly under running water. Washing helps remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables. Not all pesticide residues can be removed by washing, though. You can also peel fruits and vegetables, but peeling can mean losing some fiber and nutrients.
  
  Source: http://www.mayoclinic.com/health/organic-food/NU00255

NU00255June 10, 2011

© 1998-2011 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Top 10 Food Additives to Avoid

Food additives are purposely added to food to change its color, preserve it, prevent rancidity, keep fats emulsified, and foods stable. Most of the chemicals are synthetic compounds, some with known negative health effects. But more importantly, we don’t really know what the long-term consequences of consuming such large amounts of additives are. A typical American household spends about 90 percent of their food budget on processed foods, and are in doing so exposed to a plethora of artificial food additives, many of which can cause dire consequences to your health.
Some food additives are far worse than others. Here’s a list of the top 10 food additives you need to avoid:

1.  Artificial Sweeteners

   Aspartame, more popularly known as Nutrasweet and Equal, is found in foods labeled “diet” or “sugar free”. Aspartame is a carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. It produces neurotoxic effects such as dizziness, headaches, mental confusion, migraines, and seizures. Avoid if you suffer from asthma, rhinitis (including hayfever), or urticaria (hives). Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors.
   Found in: diet or sugar free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar free gum, drink mixes, baking goods, table top sweeteners, cereal, breath mints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste.

2. High Fructose Corn Syrup

   High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It’s found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.
   Found in: most processed foods, breads, candy, flavored yogurts, salad dressings, canned vegetables, cereals

3. Monosodium Glutamate

   MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the “I’m full” function which explains the effects of weight gain
   Found in: Chinese food ( Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners , lunch meats

4. Trans fat

   Trans fat is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Numerous studies show that trans fat increases LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease and strokes, and contributes to increased inflammation, diabetes and other health problems.
   Found in: margarine, chips and crackers, baked goods, fast foods

5. Common Food Dyes

   Studies show that artificial colorings which are found in soda, fruit juices and salad dressings, may contribute to behavioral problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colorings to cancer. Watch out for these ones:
   
   • Blue #1 and Blue #2 Banned in Norway, Finland and France. May cause chromosomal damage
     Found in: candy, cereal, soft drinks, sports drinks and pet foods
   • Red dye # 3 (also Red #40) Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission
     Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!
   • Yellow #6 and Yellow Tartrazine Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.
     Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!

6. Sodium Sulphite

   Preservative used in wine-making and other processed foods. According to the FDA, approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.
   Found in: Wine and dried fruit

7. Sodium nitrate/Sodium Nitrite

   A common preservative usually added to processed meats like bacon, ham, hot dogs, and corned beef. Studies have linked sodium nitrate to various types of cancer.
   Found in: cured meats such as bacon, ham and luncheon meat, hot dogs, anything smoked.
   .

8. BHA and BHT

   Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.
   Found in: Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello

9. Sulfur Dioxide

   Sulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include: bronchial problems particularly in those prone to asthma, hypertension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labor Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.
   Found in: beers, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.

10. Potassium Bromate

    An additive used to increase volume in some white flour, breads, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.
    Found in: Breads
    .
    .

What can you do to protect yourself?

1. Select organic fruit and vegetables whenever possible. Wash or peel non-organic produce.
2. Choose fruits and vegetables in season. This means that your exposure to the chemicals used to delay ripening, prolong shelf-life, preserve color and so on, will be limited.
3. Supplement your diet with antioxidant nutrients-vitamins A, C, and E, and the minerals zinc and selenium-since the detoxification of many pesticides involves these nutrients.

Source:  http://organicjar.com/2011/2638/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+organicjar+%28OrganicJar%29