Q & A: Organic Food and Antioxidants

The word “antioxidant” is one so often thrown around the media in the context of health fads and commercialism that it has virtually lost its meaning.  Rest assured, though, antioxidants are real, and they do, in fact, provide health benefits.

So what is the deal with antioxidants?  And what does that have to do with organic foods?  Our brief Q & A should give you some ideas.

What is an antioxidant?

Antioxidants are substances capable of counteracting the damaging, but normal, effects of the physiological process of oxidation in animal tissue.  Antioxidants are nutrients (vitamins and minerals), as well as enzymes (proteins in the body that assist in chemical reactions).

What can antioxidants do?

According to the Mayo Clinic, studies suggest a diet high in antioxidants can help lower the risk of cancer, cardiovascular disease, Parkinson’s disease and Alzheimer’s disease.

Where are antioxidants found?

Antioxidants are found in fresh fruits and vegetables.

What foods contain antioxidants?

Some foods highest in antioxidants include blueberries, blackberries, raspberries, strawberries, cranberries, pears, plums and cherries; artichokes, red cabbage, red leaf lettuce, asparagus and broccoli; sweet and russet potatoes (skin on); Walnuts, pistachios, pecans, hazelnuts and almonds.

What is the link between antioxidants and organic foods?

Studies show organic foods have more antioxidants compared to non-organic.  For example, a 2012 study in the Journal of the Science of Food and Agriculture discovered higher antioxidants, including vitamin C, in organic broccoli compared to conventional.  Reasons for this are linked to the differences between organic and conventional farming.

Conventional	Organic
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray synthetic insecticides to reduce pests and disease.	Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use synthetic herbicides to manage weeds.	Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds.

Want to get antioxidant-rich food delivered to your front door?  Contact Wintergreen Organics & Naturals to find out how.

Katherine Gotthardt, writer for Wintergreen Organics & Naturals

Organics: Why and How?

Why switch to organics?

Victor Katch, University of Michigan says, “There are two major reasons to switch to organic foods whenever possible.

First, most organic foods have higher levels of healthy compounds compared to non-organics. In more than 60 percent of all studies, organic foods were higher in more nutrients than conventionally produced foods; about 30-35 percent of the time there was no difference; and in 5-10 percent of the studies, the nutrient level was higher in conventional food. These data are based on studies that compared the same varieties of fruits and vegetables grown in similar locations (which is the best way to compare organic versus non-organic food).

In a recent study from Stanford University that received wide publicity, the authors concluded, after reviewing some 200 studies, that there were minimal nutritional differences between organic and conventionally grown foods. Unfortunately, the Stanford analysis limited its focus to just a few nutrients, ignored others, and did not look at the whole story regarding the benefits of eating organic. In better-controlled but less-publicized research, scientists conclude the opposite results to the Stanford study.

Second, and most importantly, research shows that organics overwhelmingly reduce exposure to pesticide residues and antibiotic-resistant bacteria. And this is the BIG DEAL and the major reason to choose organics.”

What is the easiest way to make the switch?

If you’ve read this blog before, you know how difficult it can be to find and properly identify organic foods, especially with smaller farms that do not hold certification but are known to use organic methods. Farmers falling into this category must be screened by the consumer, something most buyers are not comfortable with. Because of this detailed, time consuming process, services such as those offered by Wintergreen Organics & Naturals have become increasingly more popular. Organic food and products delivered to your door is the way to go if you want to ensure what you are getting is truly organic and if you need to save time.

Katherine Gotthardt, writer for Wintergreen Organics & Naturals

Delicious Butternut Squash Soup

Looking for a unique, yummy soup to keep out the cold?  Try this one and get the benefits of squash, an anti-inflammatory, anti-oxidant that can help regulate sugar.

Serves 6 to 8

• Olive oil
• 4 1/2 cups water
• 4 tablespoons plus 1 teaspoon white shiro miso
• 1 large yellow onion, diced
• 1-inch knob of ginger, peeled and grated
• 2 1/2 teaspoons cumin
• 1/2 teaspoon cayenne pepper, or slightly more to taste
• One 3-pound butternut squash, peeled and cut into 1/2-inch cubes
• 1/2 cup full-fat coconut milk
• 1 teaspoon salt, plus more to taste

1. First, make the miso stock. Put 4 cups of water into a saucepan and heat to a simmer. Whisk the remaining 1/2 cup of water together with the miso, and pour that into the saucepan. Bring to a simmer, but don’t let it boil.
2. Pour a few tablespoons of olive oil into the bottom of a large, heavy pot. When it’s hot, add the onion and sweat it until it’s translucent. Stir in the ginger, cumin, and cayenne, and toast spices for 30 seconds to 1 minute. Deglaze with a ladle-full of the miso stock.
3. Add the cubed butternut squash and the salt, mixing everything to combine, and then pour in the rest of the miso stock. Simmer until the squash is completely tender, about 20 minutes.
4. Turn off the heat, and purée the soup in a food processor or with a hand blender, being careful of the hot liquid. At this point, you can strain for a super-smooth soup, or you can leave it how it is — up to you!
5. Return the puréed soup back to the pot, and stir in the coconut milk. Taste, adjust for seasoning and spice.
6. Serve warm, and if desired, with bread on the side

Katherine Gotthardt, writer for Wintergreen Organics & Naturals

Three Ways to Get Organic Food

One of the most common challenges of eating fresh, organic food is locating it.  Part and parcel with this challenge is ensuring what you are getting really is organic.  Here are three tips to help you in your search.

1.  Use a Map

Try sites like http://www.eatwellguide.org.  Type “organic” into the search bar and you will come up not only with lists of markets, but of bed and breakfasts, bakers, coffee shops, restaurants, wineries and more.  Use caution, however.  Some vendors’ idea of organic does not match the USDA’s.  Remember, the USDA defines organic food as being “…produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.”

2.  Check out CSA’s

A CSA is a partnership of mutual commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food. Supporters cover a portion of the farm operating budget by purchasing a share of the season’s harvest. CSA’s can be identified online through sites such as Local Harvest.

CSA’s run in various ways, from the buyer making trips to the farm to collect a set product, to farmers mixing and matching products and distributing in a public place.  Some CSA’s such as Wintergreen Organics and Naturals in Northern Virginia deliver organic food right to your door.

3.  Check Grocery Stores and Farmers Markets

Under the USDA’s National Organic Program, farmers who market their product as “organic” must be certified by a USDA-accredited third party and keep detailed records regarding their farming practices. If growers earn under $5,000 a year, they must keep records to prove they are organic but do not have to go through the certifying process.

Certain grocery stores, such as Whole Foods Market, have been certified as organic; however, the onus is on you to check that the products are locally grown if you want freshness.

While regular grocery stores might carry organic products, the stores themselves are probably not certified organic, and products might not be local, which means they are not as fresh.

Farmers’ markets can be great sources of organic foods, but, if there is no certification, there is no guarantee the food is organic unless the seller can provide proof.  A certificate makes things easier, but if there is no certificate on site, you can try talking to the seller.  Ask where the farm is located.  Ask how pests are controlled, how animals are fed, etc.  If pesticides, chemical food additives or other unnatural practices are part of the farming process, or if food is being shipped from out-of-state, it’s probably best to stay away.

Katherine Gotthardt, writer for Wintergreen Organics & Naturals

Organic Foods: What’s the big deal?

There are so many reasons why consumers are switching to organic foods, it would be difficult to list them all.  So let’s consider the most obvious assertion that organic foods are healthier–for the body and for the environment.

According to the USDA, organic food

…is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.

We challenge you to think about the way farming is done.  Is your food coming from a plantation-sized piece of land maintained by chemical sprays and compounds?  Is it being shipped over long distances?  Is it grown using unnatural procedures?  If so, your food is mildly tainted and/or not fresh, at the very least.  This realization has encouraged the organic movement, spawning intense research and media coverage.

The National Institute of Environmental Health Sciences says,

Results from the Agricultural Health Study, an ongoing study of pesticide exposures in farm families, show that farmers who used agricultural insecticides experienced an increase in headaches, fatigue, insomnia, dizziness, hand tremors, and other neurological symptoms. Evidence suggests that children are particularly susceptible to adverse effects from exposure to pesticides, including neurodevelopmental effects. People may also be exposed to pesticides used in a variety of settings including homes, schools, hospitals, and workplaces.

Recently, the range and effects of genetically modified foods (GMO’s) has made news nationally and internationally.  The research suggests

…60% to 70% of processed foods on U.S. grocery shelves have genetically modified ingredients. The most common genetically modified foods are soybeans, maize, cotton, and rapeseed oil. That means many foods made in the U.S. containing field corn or high-fructose corn syrup, such as many breakfast cereals, snack foods, and the last soda you drank; foods made with soybeans (including some baby foods); and foods made with cottonseed and canola oils could likely have genetically modified ingredients. These ingredients appear frequently in animal feed as well.

Some risks of GMO’s include

• Introducing allergens and toxins to food
• Accidental contamination between genetically modified and non-genetically modified foods
• Antibiotic resistance
• Adversely changing the nutrient content of a crop
• Creation of “super” weeds and other environmental risks

You don’t have to be a “foodie,” “earthy-crunchy,” a “health nut” or a hippie to know it makes sense to eat organically.

In future posts, we will discuss how to find local organic farms, how to budget, how to prepare organic foods and how to incorporate healthier eating habits with a healthier lifestyle.

Here’s to you!

Katherine Gotthardt, writer for Wintergreen Organics & Naturals

Welcome!

Thank you for visiting our blog where organics and health are central to our discussions.  Stay tuned for articles on how organic foods and products can improve your quality of life and how you can easily integrate better habits into your lifestyle.

Katherine Gotthardt, writer for Wintergreen Organics & Naturals