Which Foods Are Worth Buying Organic?

Food costs are skyrocketing, but still, many experts say that organic food is an important and worthwhile investment in spite of its high price tag. But must you ensure that every food item in your grocery cart is certified organic? No; for those who want to eat healthfully, but find themselves on a restrictive food budget, rest easy–you can make smart choices about which food you should buy with an organic label and disregard the foods that won’t make much difference in your diet. But how can you know what to buy? Read on to learn more about the important distinctions you should make as you peruse the organic food aisles at your local grocery store or farmer’s market.

But first, let’s discuss the overall benefit of organic food. Generally, organic foods have more nutrients, contain a lower percentage of toxins, and can aid in weight loss as well as increase the strength of your immune system. Foods that are certified organic have significant health benefits for those who consume them regularly. The foods that contain the highest amount of pesticide residues and the foods that you most frequently consume are those that you should focus on purchasing in their organic form. The most contaminated fruits and vegetables (according to the Environmental Working Group) are bell peppers, apples, celery, strawberries, pears, grapes, lettuce, potatoes, spinach, peaches, nectarines, and cherries. These “dirty dozen” in the produce department should be purchased organic whenever possible to reduce possible contamination. Purchasing these fruits in a season can reduce the cost of buying organic, and often you can even find the fruit from a local purveyor, which is good for you and your carbon footprint.

Milk is another food item that is worth any additional cash expenditure. Organic milk has been found to contain 75% more beta carotene, 50% more vitamin E, and 70% more omega-3 fatty acids. It also has higher levels of antioxidants and “good” fat that is linked to a lower risk of type 2 diabetes, healthier arteries, and less belly fat. Yes, organic milk is usually twice as expensive as its regular counterpart, but the nutritional value is impressive.

Which organics can you skip? Anything that can still be classified as junk food doesn’t need to be purchased in its organic incarnation. Soda is soda, whether it’s made from cane sugar or corn syrup, and it’s not worth the extra cash to buy it organic. The same goes for cookies or candy.