What are the 9 foods to buy organic

1 Apples

For some years now, apples have sadly topped the rankings of foods most contaminated by pesticides, with the highest levels of chemical residues on the skin. Up to 40 different ones have been detected; pesticides have also been found in non-organic apple juice. A Swiss study published in the proceedings of the 25th International Horticultural Congress found a higher content of potassium (+31 per cent) and phenols (+19 per cent, mostly flavonoids) in organic apples. In all samples, moreover, the flesh was firmer and more flavoursome. Apples are therefore a fruit worth buying organic.

2 Whole grains

The outer part of the grain concentrates pesticide residues and harmful substances that can remain on cereals grown and stored using conventional methods — that is, with chemical substances. This is why it is always advisable to choose them from organic farming. The laboratory study carried out by Inran entitled "Valutazione di possibili rischi connessi alla presenza di eventuali contaminazioni in produzioni convenzionali e biologiche attraverso degli indicatori precoci e sensibili" found that organic flours do not contain molecules capable of damaging the immune response, unlike flours derived from conventional practices.

3 Eggs

The pesticides used in the feed of industrial farms can pass, even if in minimal quantities, into eggs, as can the medicines administered to chickens to prevent the spread of disease among animals crammed into cages. The organic method protects consumers from these risks: hens on organic farms live on the ground, can roam freely, have adequate space to move around, are not pumped full of antibiotics, and their feed is wholesome and free from GMOs. Animal rights — the right to have their vital needs and space respected — are an obligation for the organic farmer. Finally, the yolk of an organic egg is not artificially coloured.

4 Oranges and lemons

The Inran study "Arance di produzione biologica e convenzionale: indagine sul contenuto in carotenoidi e folati" found that lutein and zeaxanthin (which have antioxidant activity) show higher values in organic production. Organic oranges also contain far more vitamin C than non-organic ones — up to 30 per cent more. This is revealed by a report presented at the Great Lakes Regional meeting of the American Chemical Society. Although organic oranges are on average smaller than conventional ones, the researchers explain, they nonetheless contain considerably more vitamin C. The hypothesis is "that growers use nitrogen fertilisers that cause greater water absorption, which could 'dilute' the vitamin content of the fruit." In the kitchen, oranges — and especially lemons — are often used with the peel. If organic, they carry no risk of pesticide contamination.

5 Grapes

Analyses show that globally the level of pesticide contamination on grapes stands at around 70 per cent, involving some thirty different chemical products. Choosing organic grapes is not only a way to avoid chemicals in a fruit that, among other things, is not peeled: research published in the British Journal of Cancer explains that resveratrol, an anti-cancer substance found naturally in red wine and grape berries, is produced by vines as a self-defence mechanism: it is a natural fungicide. Researchers found that resveratrol occurs in higher concentrations in plants not treated with artificial fungicides and pesticides — that is, in those from organic farming.

6 Soy and its derivatives (tofu, flour, tamari, fibre, lecithin, extract, concentrate, oil, beans)

All of these could be sources of GMOs, as they are derived from the world's leading genetically modified crop: soy (70 per cent of the soy grown worldwide is GMO). It is the transgenic ingredient most likely to end up on your plate. In a US pilot study, the pesticide glyphosate, whose use is linked to that of GMO soy, was found in high concentrations in breast milk and in the urine of people who eat transgenic foods, demonstrating that the herbicide accumulates in the human body. Organic certification prohibits the use of genetically modified organisms throughout the entire supply chain, from field to point of sale.

7 Coffee

According to a study carried out by experts at the University of Texas, coffee cultivation is threatening the environment because, unlike in the past when coffee grew only in shaded areas, modern farms grow it in full sun. Since 1996, the number of farms choosing to grow coffee in the shade has fallen by 20 per cent. Exposing plants to full sunlight serves to increase yields, but to do so farmers clear the land of trees in order to make better use of the light. The felling of trees has caused a decline in bats and other natural insect predators, which has led to an increase in pesticide use on crops to combat pest attacks. Fair trade and organic production generally favour cultivation in shaded areas, with a lower environmental impact.

8 Peaches

They are among the fruits most heavily treated with pesticides and those with the highest levels of residues on the skin. Studies carried out by the Istituto nazionale di ricerca per gli alimenti e la nutrizione have highlighted significant differences between organic and conventional fruits. In the former, "a higher content of total polyphenols, of compounds with antioxidant activity, of certain carotenoids and a higher polyphenol oxidase activity was found." The Inran study "Ricerca di indicatori di qualità in pesche e pere" found that total polyphenol content and enzyme activity "were higher in all organic farming samples compared to conventional control samples." Finally, again according to Inran, "all peaches grown using organic methods show higher total polyphenol values than those grown using conventional methods."

9 Milk and dairy products

A study picked up by the New York Times states that "organic milk unquestionably reduces the risk factor for cardiovascular disease". Researchers at Washington State University's Center for Sustaining Agriculture and Natural Resources analysed 384 samples of organic and conventional whole milk produced in the same area over a full eighteen months. The result was that the former contains 62 per cent more heart-friendly omega-3 fatty acids and 25 per cent less omega-6. The quantity of the two types of fat and the ratio between them is beneficial for health: it stands at 2.28, a value very close to what nutritionists consider ideal (2.3), whereas that of conventional milk is 5.77. In short, those who enjoy drinking milk should choose organic. The study, largely funded by the largest association of organic producers in the United States, was publicised as evidence that organic farming standards — with cows grazing outdoors for as long as the season allows, kept in uncrowded conditions, fed on pesticide- and GMO-free fodder, raised without pharmaceuticals and with manure management systems that prevent contamination of soil, water and crops — "reward" consumers with a fat profile that is healthier for the heart. Organic milk may not contain drug metabolites, hormones, chemical contaminants or traces of pesticides.