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34 “НАШЕ ЖИТТЯ”, ТРАВЕНЬ 2011 Organic or Non - Organic: Choosing the Best Fru its and Vegetables for You by Ihor Magun, MD, FACP It seemed so easy in the past. When y ou needed to purchase a specific food product, you would be able to go to your local food store or produce store and pick out your fruits or vegetables and that would be that. Now things are quite different. The availability of a variety of fruits and vege tables is far more abundant; so are the choices — do I pick organic or non - organic? And what’s the difference? By definition, organic food is produced by environmentally sound methods that do not use any artificial chemical fertilizers , pesticides, or any t ype of process of irradiation or chemical additives. Organic food production is a very heavily regulated industry, which requires producers to obtain specific certifications in order to market their produce as "organic . " The United States Department of Agr iculture Certified Organic Seal is paramount and the department has a very strict monitoring process. And both the production process and the monitoring process mean extra cost to consumers. So is it worth the extra cost for the organic version of the frui ts and vegetables you buy? It all depends. With certain products, there is little difference and that really make no difference. For example, the following list of non - organic products are safe and just as healthful as their organic counterparts: asparagus , avocados, bananas, cabbage, eggplant, grapefruit, kiwi, mango, onions, pineapples, sweet corn , sweet peas , sweet potatoes, and sweet onions . Then there are “the dirty dozen” — fruits and vegetables that are often better, cleaner, and more wholesome if orga nically grown. This dirty dozen comprises apples, celery, cherries, domestic blueberries, imported grapes, lettuce, nectarines, peaches, potatoes, spinach (also in the group kale and collard greens ), strawberries, and sweet bell peppers . This list gives a general frame of reference, but there are other factors to consider. Here are some important points to re - member. If produce has a thick outer skin, it is more resistant to pests and grows better. Hence, the non - organic variety is fine. Be aware that some pesti - cides are absorbed through plant roots and cannot be removed. Certain fruits (such as apples) are sprayed to retain long shelf life and some produce that is imported from outside the United States does not meet the strict requirements imposed by the USDA on domestic produce and can be grown using artificial fertilizers. Are organic foods better tasting and more nutritious? That also depends. Fruits and vegetables lose some nutritional value with time, so if you purchase locally produced organic prod ucts, there is probably a better chance that they are nutritionally better because it is likely that they were just picked (vs. produce picked weeks ago). Locally grown fruits and vegetables may also taste better, especially if they are in season. Also rem ember that what you see is not always what you get. While non - organic foods are specifically grown to look fantastic and have as long of a shelf life as possible, many organic products may look less than perfect. So what are the take home messages? If y ou do buy organic, focus on the “dirty dozen” group. Remember, however, that be - cause they are not treated and have no wax coating or protective layer, they may spoil sooner. Buy a mix of products and wash thoroughly with running water; it’s even a good i dea to use a scrub brush if the outer skin is consumed. Domestically grown products tend to have lower levels of pesticides than their imported counter - parts. If you peel certain produce, keep in mind that you are losing some of the fiber and nutritional value that you were intent on getting. Be a well - informed consumer and apply this information as best suits your taste buds, your health, and your budget. Видання C оюзу Українок A мерики - перевидано в електронному форматі в 2012 році . A рхів C У A - Ню Йорк , Н . Й . C Ш A.
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