GUIDE TO ORGANIC VEGETABLES

Guide to Organic Vegetables

Organic Vegetable : What is it?

Farms producing organic vegetables largely avoid pesticides. About 10% of organic vegetable farmers admit using the 5 “acceptable” organic pesticides, namely, Bt (a bacterial toxin), rotenone, pyrethrum, copper, and sulphur. However, the chemical exposure level of vegetables grown organically is considerably less than those grown in conventional farms. Because organic vegetables contain less agrochemical residues (linked to neurological health risks like ADHD in children), they are often perceived as healthier.

Organic food in general is often 45% to 200% more expensive than conventionally grown food. The high price tag may inhibit some people from consuming the recommended 5-per-day servings of vegetables and fruits, which are proven to improve health and reduce cancer risks regardless of whether they’re organic or not. However, there are smart ways to eat organic on a budget. Buying locally produced, in-season vegetables is one way to cut costs. Canned organic vegetables are also more budget friendly and can be healthier in some cases.

Types of Organic Vegetables

Kinds of Organic Vegetables include the following:

Fresh organic produce

The USDA, the Environmental Working Group, and Consumer Reports have identified the top 12 conventionally grown fruits and vegetables with the most pesticide residue. Consider buying them organic: Nectarines, celery, pears, peaches, apples, cherries, strawberries, imported grapes (such as those from Chile), spinach, potatoes, bell peppers, and red raspberries
Some farms offer home delivery services for regular orders

Canned organic vegetables

Tomatoes, squash, beans, and corn are often bottled or canned
Great for soups and sauces
Salted varieties can be made healthier; simple rinse them in a strainer
The common myth that canned vegetables are lower in nutrients isn't necessarily true; in fact, some canned vegetables may contain more vitamins, minerals, and phytochemicals. Canned organic tomatoes, for example, have higher levels of lycopene. The nutrient content of organic vegetables is typically highest immediately after picking, when canning is done. Fresh produce, meanwhile, lose nutrients (especially vitamin C and thiamin) between harvest and purchase as they are exposed to fluctuating temperatures and air.
Canned organic vegetables may be safer because microorganisms like E. coli and salmonella are destroyed during the canning process.

Choosing Organic Vegetables (Buying tips)

Consider regular home delivery. Some organic farms have the ability to deliver fresh vegetables to your house weekly, every other week, or monthly. If you consume vegetables regularly (and you should), think about signing up. Doing this can save you money and help improve your diet. Choose a farm that allows you to customize your list and opt out any time.

Check the PLU code. If you are buying from a grocery, check the package. The PLU code should begin with a 9, which is the code for organic vegetables.

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