farming practices and food quality + cost-effective tips
Why are the farming practices of the food we eat important-
Farming practices can change the nutrient profile of the food we eat
Farming practices affect our daily toxin exposure (the toxin levels within the food) - this affects our overall health
Farming practices impact the environment and animal welfare
Overall, choosing higher quality products that use sustainable farming practices is better for us and the environment.
What does organic mean?
USDA-certified organic foods are grown and processed according to a set of federal guidelines. These guidelines address the following factors:
Soil quality
natural cultivation practices and the maintenance of biodiversity rather than chemical soil management
treating the soil with harmful pesticides and fertilizers causes the soil to become dependent on these unnatural chemicals
healthy soil is key to growing healthy food (less toxic chemicals in soil = less toxin exposure from the food grown there)
Animal raising practices
animals are not given antibiotics, growth hormones, or fed animal by-products
have to be kept in clean, uncrowded, and natural environments
Pest and weed control
organic producers must rely on natural substances without most conventional pesticides, bioengineering, or ionizing radiation
only pesticides made with natural ingredients can be used
Biologically based farming methods
uses fertilizers of organic origin such as green manure, compost manure, and bone meal
uses techniques such as crop rotation and companion planting
Organic farming practices are better for both us and the environment. Organic agriculture has vital benefits such as reducing pollution, conserving water, reducing soil erosion, increasing soil fertility and health, maintaining biodiversity, and using less energy. Organic farming also reduces the risks of human, animal, and environmental exposure to toxic chemicals and materials. Reducing chronic toxin exposure is vital for hormone balance, liver health, and overall health!
Because of the standards that make up the USDA organic certification, organically cultivated products (in their whole form) tend to be higher in nutrients such as omega-3s and antioxidants and much lower in toxic chemical residue (such as pesticides).
Other than organic, there are many different labels on our food that represent agricultural practices, such as regenerative, certified C.L.E.A.N, certified R.A.W, grass-fed, free-range, cage-free, pasture-raised, wild-caught, farm-raised, etc.
In this article, I will focus on exploring:
grass-fed and organic meat and dairy products vs. conventional
pasture-raised and organic poultry and eggs vs. conventional
wild-caught fish vs. farm-raised fish
organic produce
other important foods to buy organic
My goal is not to preach an all-or-nothing way of looking at food. I want to provide each person with knowledge of the agricultural practices behind the products we buy. With this insight, we can make informed decisions that align with our values and optimize our health!
How do I know what to look for in the food I buy?
Animal products:
Grass-fed and organic animal products, along with pasture-raised and organic poultry and sustainably wild-caught seafood, benefit your health, the health of the environment, and animal welfare and are more nutrient-dense.
Red-meat and dairy
Grass-fed
Grass-fed cows graze on the grass they are naturally supposed to eat in a large outdoor pasture. In turn, their products contain more heart-healthy and anti-inflammatory omega-3 fats (balanced ratio between omega-6 and omega-3), vitamins, minerals, and antioxidants
Organic
The organic seal prohibits using antibiotics, growth hormones, or pesticides. Livestock is provided with 100% organic and GMO-free feed. Organic also ensures natural, clean, healthy, and uncrowded living conditions for the cattle
Opt for organic and grass-fed when you can so that you are not exposed to toxic GMOs, pesticides, added hormones, and antibiotics. Look for the organic seal and a label that says grass-fed!
Conventional
Oppositely, conventional beef that comes from factory farms is raised on an unnatural diet of GMO crops, including soy and corn, which negatively affects its nutrient profile (less omega-3 fats, more omega-6 = bad ratio)
These cows are typically given hormones and medications that affect the quality and safety of their products. Cattle are usually kept in crowded, unsanitary, and unnatural living conditions
Poultry and eggs
Pasture-raised
Pasture-raised chickens have free-range to the outdoors (at least 108 square feet per hen), which supports their primal foraging instincts.
Pasture-raised poultry and eggs contain higher amounts of omega-3 fatty acids and other vital nutrients such as Vitamins E and A due to their natural diet out on the pasture
a 2003 Penn State study showed that one pasture-raised egg contains twice as much omega-3 fat, three times more vitamin D, four times more vitamin E, and seven times more beta-carotene than eggs from hens raised on conventional feed
Pasture-raised is better than free-range and cage-free as the chickens have the most natural diet and the most room to roam free outside. I will quickly explain free-range and cage-free (it can be confusing):
free-range - Less than 2 square feet per hen. These chickens have more space than caged and cage-free hens, but they don’t get outdoors as much as you may think, and many eat corn- or soy-based feed
cage-free - have more room than caged hens. Each animal is given less than 1 square foot. They are confined to barns and consume a corn or soy diet
Organic
Chickens are fed a 100% organic feed to reduce their exposure to pesticides, synthetic fertilizers, and other toxic chemicals that are used to grow the grains, corn, and soy conventionally raised chickens are fed
All USDA-certified organic chickens are free-range and kept in sanitary and uncrowded spaces
When purchasing eggs, opt for pasture-raised and organic - this is the highest quality egg — chickens are free to use their natural foraging instincts on food sources free of synthetic chemicals, GMOs, herbicides, and pesticides
When purchasing chicken, opt for organic and free-range or pasture-raised so you are not exposed to toxic GMOs, pesticides, and antibiotics
Conventional
Conventional poultry farmers raise chickens in many disturbing ways — typically, the chickens are crammed into huge sheds without access to daylight, fresh air, or their natural food sources
Conventionally raised chickens are fed unnatural diets of grains, corn, and soy - this affects their nutrient profile significantly
The eggs and meat from these chickens are higher in omega-6 fatty acids, lower in omega-3’s (not a good ratio), and lower in Vitamin E
The feed can contain GMOs, synthetic chemicals, and pesticides
Fish
Wild-caught
Fish that come directly from local waters have many advantages.
The omega-3 fatty acids in wild-caught fish come from a natural diet of algae and plankton
Wild-caught fish have less risk for contaminant exposure and dioxins and are better for the environment
Farm-raised
Farm-raised fish live in unnatural conditions, are fed unnatural diets, and contain higher levels of contaminants such as dioxin, pesticides, mercury, polychlorinated biphenyl (PCB), etc.
a 2023 report from the Environmental Working Group (EWG) found that seven out of ten farmed salmon filets purchased from grocery stores in San Francisco, Washington, DC, and Portland were contaminated with cancer-causing polychlorinated biphenyls (PCBs)
Farm-raised fish are fed antibiotics
Red dye is added to farm-raised fish to give them the pink hue of wild-caught salmon. The flesh of salmon in the wild is naturally pink due to their natural diet of krill and shrimp (which contain the carotenoid astaxanthin)
Farm-raised salmon has also been shown to be worse for the environment
pollution from net pens can spread into the surrounding benthic areas and temporarily affect the flora and fauna
sea lice from farmed fish may infect native salmon populations
also note that eating healthy is not all-or-nothing. Opt for wild-caught when you can, but it will not hurt you to have farm-raised seafood every once in a while
Produce and other foods
Organic produce
Organic produce is shown to have more of certain antioxidants and types of flavonoids, which have antioxidant properties
Studies have also proven that organic produce tends to have higher levels of vitamin C and certain minerals
Buying organic produce when possible is vital for reducing toxin exposure and supporting your liver and hormone balance
Opt for organic when you can, especially with the dirty dozen. I love the EWG’s Dirty Dozen and Clean 15 list - find the current list here
Organic and other foods
Buying organic when you can is vital for not just produce but everything you put in your body frequently (think pantry staples, coffee, teas, and, as I mentioned before, animal products)
For example, oats and coffee are heavily sprayed with the herbicide glyphosate, and it is important to buy these organic when possible
Overall…
Be mindful of the agricultural practices behind the food you are purchasing. Purchase grass-fed, organic, pasture-raised, and wild-caught when possible, as it is better for both you, the animals, and the environment.
Buying products that are organically farmed and produced using sustainable agriculture when you can is vital for managing our daily toxin exposure. Chronic toxin exposure affects every system within our body, including our liver and hormones.
Also note that non-organic foods contain xenohormones (in the form of pesticides, insecticides, and herbicides, etc.), one of which being xenoestrogen - these cause a wide variety of health concerns (especially when we are exposed to them constantly) - learn a bit more about xenoestrogen here.
I know these labels can be confusing, but making conscious decisions when choosing what to put inside our bodies is important. Higher quality products are, unfortunately, typically more expensive today. Here are some cost-effective tips for purchasing organic and sustainably farmed foods!!
Cost-effective tips:
Know and refer to the Environmental Working Group’s’ “Dirty Dozen” when purchasing produce. This lists the twelve fruits and veggies with the most pesticide residue. Also, take a look at the full list of tested products to get a better idea of other items you may want to buy organic. To save money, focus on buying these items organic rather than buying everything organic
here is the EWG 2023 Dirty Dozen list:
strawberries
spinach
kale, collard, and mustard greens
peaches
pears
nectarines
apples
grapes
bell and hot peppers
cherries
blueberries
green beans
Know the “Clean Fifteen” when purchasing produce. Opposite of the “Dirty Dozen,” this is a list by EWG of the 15 fruits and veggies with the least amounts of pesticide residue. Consider buying these conventional to save money
here is the EWG 2023 Clean Fifteen list:
avocados
sweet corn
pineapple
onion
papaya
frozen sweet peas
asparagus
honeydew melon
kiwi
cabbage
mushrooms
mangos
sweet potatoes
watermelon
carrots
Buy in season and local when possible!! This is both cost-effective and better for the environment. In season, organic produce does not have to be shipped across the world, and it is more available, + it’s more nutritious and delicious!
here is an excellent guide for buying in-season produce!
local farmers’ markets are great ways to support local farms
Try an affordable CSA produce box. CSA stands for community-supported agriculture. CSA produce boxes are boxes full of local produce you can purchase from local farms! Here is a website that will show you CSA farms in your area!! Many have delivery options!
Try an online shopping platform such as Thrive Market or Imperfect Foods. For example, Thrive Market is an online grocery platform where you can get organic and sustainably farmed food and other products for up to 25 to 50 percent off standard prices for organic items.
Try Trader Joe’s - Trader Joe’s has great prices for organic produce and other organic staples!
Buy in-season in bulk and freeze for future use! - I love buying things like berries, squash, etc. when they are in season, then I take what I don’t use immediately and throw it in the freezer. I use the frozen produce in smoothies or throw it in the air fryer!
Try growing your own food - start a little garden. It does not have to be anything fancy; in pots with some organic soil, you can grow tomatoes, herbs, etc.!
Wild-caught is more expensive, so you can cut down on the cost by purchasing canned wild-caught tuna and salmon and buying frozen wild-caught salmon in bulk! I love Wild Planet because all of their fish is sustainably caught
Sources:
https://www.drberg.com/blog/grass-fed-or-organic-which-is-healthier
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/
https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059
Alothman M, Hogan SA, Hennessy D, Dillon P, Kilcawley KN, O'Donovan M, Tobin J, Fenelon MA, O'Callaghan TF. The "Grass-Fed" Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. 2019 Aug 17;8(8):350. doi: 10.3390/foods8080350. PMID: 31426489; PMCID: PMC6723057.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880
https://chhs.source.colostate.edu/wild-caught-vs-farm-raised-seafood/
https://www.webmd.com/diet/difference-between-wild-and-farmed-salmon
https://www.sciencedirect.com/science/article/pii/S1751731121001440
https://www.psu.edu/news/agricultural-sciences/story/research-shows-eggs-pastured-chickens-may-be-more-nutritious/
https://www.colorado.edu/ecenter/2021/03/17/positive-impact-organic-foods
Karsten, H., Patterson, P., Stout, R., & Crews, G. (2010). Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 25(1), 45-54. doi:10.1017/S1742170509990214
Vigar V, Myers S, Oliver C, Arellano J, Robinson S, Leifert C. A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients. 2019 Dec 18;12(1):7. doi: 10.3390/nu12010007. PMID: 31861431; PMCID: PMC7019963.
Easton MDL, Luszniak D, and E Von der Geest, 2002. Preliminary Examination of Contaminant Loadings in Farmed Salmon, Wild Salmon, and Commercial Salmon Feed. Chemosphere (46) 1053-1074.
Hites RA, Foran JA, Carpenter DO, Hamilton MC, Knuth BA, and SJ Schwager, 2004. Global Assessment of Organic Contaminants in Farmed Salmon. Science (303) 226- 229.
https://www.ewg.org/research/pcbs-farmed-salmon
https://www.efsa.europa.eu/en/news/efsa-provides-advice-safety-and-nutritional-contribution-wild-and-farmed-fish
https://certifiedhumane.org/article-explains-difference-pasture-raised-free-range-eggs/