Purchasing organic, local fruits and vegetables has a multitude of benefits, such as increased freshness, sustainability, and support for smaller family farms. In addition, the quality and taste of organic produce are amazing and healthier for you and the planet. Selecting locally grown organic produce eliminates the need to ship products long distances and reduces the amount of chemicals used in farming. Conventionally grown produce can be covered with pesticides and herbicides, and many plants are genetically modified organisms (GMOs). When a plant is sprayed with conventional pesticides and herbicides, chemicals are absorbed into the plant itself, so washing simply isn’t enough to reduce this toxic load. In this way, buying organic pays off for your health and the world in the long run. You can take the next step to support local organic farmers by seeking sustainable farms, co-ops, and farmers’ markets. You can also consider starting a garden of your own.


Learning how to eat to be healthier means going back to the way things were done years ago, where fruits and vegetables are grown naturally without dangerous chemicals. Local farmers’ markets and home gardens have the benefit of being fresher and safer to eat. One of the biggest benefits of farmers’ markets is your ability to look the farmer in the eye and ask directly about how the food was grown. You can even ask questions about how to cook your purchase and whether your produce is coming in or out of season. Take time to learn all you can about the farmer’s growing practices. When shopping at a farmers’ market, be sure to bring your own bags or cooler; it’s good for the earth and is the hippie chic thing to do. As a bonus, you are being kind to the farmers by not cutting into their already slim profit margins. Bringing sturdy, reusable bags also makes your load easier, especially for large, heavy produce like watermelon. Most farmers’ markets are cash-only operations, so remember to bring a variety of bills to make paying and getting change easier. Like anything, it takes time to change your eating habits, but with more energy, fewer sick days, and improved well-being, you can find the motivation to continue. 


Eating sustainably grown, unprocessed, fresh fruits and vegetables has a number of health benefits, including decreased total cholesterol levels, reduced risk of cancers, improved digestion and elimination, and increased intake of important nutrients and minerals. While eating more fruits and vegetables is always a goal, there is evidence that sustainably grown fruits, vegetables, and grains are higher in nutrients. This is related to several factors, including how the food was grown, harvested, and transported. Organic production improves soil health, improving plants’ root systems and the ability to absorb vital nutrients. Additionally, using organic fertilizers provides a wider range of micronutrients that the plant can take up through the root system. For example, organically grown tomatoes have higher levels of potent antioxidants, flavonoids, than their conventionally grown counterparts. In general, all organic local fruits and vegetables have higher levels of nutrients, such as vitamin C, antioxidants, and phytonutrients.


Fruits and vegetables that are in season, harvested closer to peak ripeness, and transported a shorter distance retain more nutrients and taste much better. Industrially produced fruits and vegetables are frequently picked unripe and then artificially ripened, which decreases vitamin C content and other nutrients, is less eco-friendly, and is noticeably different in color and flavor. Organic fruits and vegetables are not only better for the environment and your health, but the taste is far superior. Plus, eating at home can be fun when you have fresh, flavorful fruits and vegetables on hand, making snack time and meals easy to prepare. Food is a source of enjoyment for most people, and consuming local and organic food leaves you with a sense of well-being.


The Environmental Working Group (EWG) guide is a great reference when purchasing produce. The shopper's guide named the twelve most pesticide-laden fruits and vegetables “The Dirty Dozen,” which includes apples, celery, cherries, tomatoes, cucumbers, grapes, hot peppers, nectarines (imported), peaches, potatoes, spinach, and strawberries. Additionally, collards and kale, summer squash, sweet bell peppers, and zucchini are rife with pesticides and herbicides, so also buy organic varieties of these when possible. On the flip side, the guide names several types of produce that are less concerning, known as “The Clean Fifteen:” asparagus, avocado, cabbage, cantaloupe, corn, eggplant, grapefruit, kiwi, mangos, mushrooms, onions, papayas, pineapples, sweet peas (frozen), and sweet potatoes.


Have you ever noticed how your surroundings affect your mood and outlook? Everything around us is energy. Food is no different. When you make healthier food choices and invest in your health, you can notice physical changes, boosted energy levels, improved outlook, and reduced health issues. The bonuses of buying local foods are many: vegetables taste more vibrant, farm-fresh eggs have a brighter egg yolk with more nutrients, and grass-fed meats are nitrate and antibiotic-free. Eating healthy is a lifestyle because it takes time and intention to shop and prepare meals yourself. But healthy eating can also be easy and taste delicious! Healthy eating is about raising your vibration or life force energy. When you change your eating habits, you start to feel better and have more energy throughout the day. These elements are responsible for nourishing your mind, body, and spirit.


In the summer, when heat may be unavoidable, fruits and vegetables can help keep you hydrated. Some of the best choices are watermelon, cantaloupe, and honeydew melon since they carry a lot of water and help keep the cells hydrated and maintain the body’s mineral balance. Vegetables like cucumbers, eggplant, and summer squash have a lot of water content, too. Our bodies are made up of 75% water, so not only will water keep us hydrated and thriving, but fruits and vegetables can help out, too. 


Farmer’s markets are open year-round, but summertime is considered peak season. I have coordinated a Farmers Market Co-op in my neighborhood in Dallas, Texas, for over eighteen years. It is a great way to keep a seasonal variety of fruits and vegetables on hand. It helps ensure high-quality whole foods and keeps the prices down. So, stop in and pick up some local produce or purchase organic food in the grocery store in your area. You can also visit me at bodyandsoulwellnesstx.com.

References:
EWG’s Shoppers Guide to Pesticides in Produce
Foodnews.org
 

About the Author

Dr. Leanne earned her designation in Naturopathy from Trinity School of Natural Health in 2017. She is the founder of Body & Soul Wellness of Texas. In her practice, optimizing health and prevention is the focus, so safe and healthy modalities are offered: lifestyle modifications, natural remedies, nutrition, detox, and homeopathy.


Since then, she has continued her studies, training in clinical homeopathy, and is certified through the Center for Education and Development of Homeopathy.  She specializes in lifestyle medicine.  Dr. Leanne’s passion lies in obtaining optimal wellness and restoring health.  The state of Texas does not currently license Naturopathic Doctors. Thus, Leanne holds her licensure in Nevada and acts in Texas as a health and wellness consultant.  Dr. Leanne enjoys spending time with her husband and three boys.  She enjoys gardening, cooking, practicing yoga, hiking, and reading. She has three dachshunds that are part of her family also.



This article was reviewed by Lauren Ameling, DC, BCND. Dr. Lauren Ameling is a 2006 graduate of Logan University, where she earned a Doctor of Chiropractic and a Bachelor of Science in Human Biology. She is a chiropractic physician certified in acupuncture and naturopathy, specializing in traditional Chinese medicine, pregnancy and pediatric care, and kinesiology. Dr. Ameling has worked in healthcare education since 2010 and serves as the Chief Operating Officer of Trinity School of Natural Health.