'Tis the season for organic

The summer season presents a great opportunity for increasing fruit and vegetable consumption and supporting your local economy. Purchasing in-season, local produce can be a healthier way to enjoy a variety of fruits and vegetables as the time from farm to table is reduced and foods may retain nutrients longer with less preservation methods. Visiting the farmer's market or taking a farm tour is an optimal way for consumers to know exactly where their food comes from.

Although local is not synonymous with organic, many regional farmers employ organic farming practices. To be certified organic, farmers must follow a stringent set of regulations. According to the USDA, the organic label "indicates that the food or other agricultural product has been produced through approved methods that integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used." However, a handful of synthetic substances may be used in organic food production under certain circumstances (see the National List on the USDA website).

Organic foods have a variety of benefits. Organic agriculture utilizes less energy, helps maintain biodiversity, fosters sustainability, and employs more humane livestock conditions. Studies have shown that certain antioxidants may be higher in organic produce that must develop its own robust defenses against the environment without the help of synthetic substances. In some cases, organic crops may be higher in vitamins and minerals (notably vitamin C, magnesium, and iron) than conventional, although content varies widely depending on the area grown, soil health, and farming practices used. Research has consistently shown that grass-fed animal products are higher in omega-3 fats, which help to reduce inflammation. Animal products in particular are more susceptible to the build-up of toxins that may be stored in fat tissue, so choosing organic meat, dairy, eggs, and wild fish is one way to reduce exposure to toxins. Shoppers may find the "Dirty Dozen" and "Clean Fifteen" lists by the Environmental Working Group useful to determine the crops with highest and lowest pesticide residues (see below). Be sure to wash all produce, whether conventional or organic, under running water for 20 seconds to help remove bacteria.

Seasonal farmer's markets run from May to October every week in downtown Coeur d'Alene (Wednesdays from 4-7) and in Hayden (Saturdays from 9-1:30).

Seasonal Summer Crops

Apples, apricots, berries, chard, kale, nectarines, basil, melons, bell peppers, corn, figs, cherries, grapes, eggplant, tomatoes, summer squash

Dirty Dozen

Apples, celery, cherry tomatoes, cucumbers, grapes, nectarines, peaches, potatoes, snap peas, spinach, strawberries, sweet bell peppers

Clean Fifteen

Asparagus, avocados, cabbage, cantaloupe, cauliflower, eggplant, grapefruit, kiwi, mangoes, onions, papayas, pineapples, sweet corn, sweet peas, sweet potatoes

Natalie Colla, RDN, LD, is a clinical dietitian at Kootenai Health and graduate of the University of Idaho Coordinated Program in Dietetics.