Ask the EN Experts: Should I Buy Organic?; Apple Cider Vinegar

For as long of a year as this has been, it somehow simultaneously feels like it has flown by in a flash. Additionally, for many of us, it has been one of the most challenging years in our lifetimes. I don’t write this as a reminder of just how tough things have been…instead, I am writing it down to present a challenge to each of us. We’ve covered the benefits of showing (and recording) our areas of gratitude, knowing that this practice can benefit our mental health in the long run. Now, I am adding an additional assignment: look for, and participate in the FUN. Sing a favorite song, watch a silly yet beloved movie, laugh with friends…these ideas may sound simplistic and, maybe they are, but there are also documented benefits to incorporating recreation and enjoyment in each day.

The following list captures some (but certainly not all) of the benefits of having fun:

• Reduced stress
• Better sleep
• Improved social interactions
• Increases in creativity and innovation
• More energy
• Greater productivity

As we look to launch into 2021, what are some ways that you can build the fun into your life?

Q: I want to buy more organic foods but also need to watch my budget. How do I know which foods should be organic?

A: Many people are making the switch to purchasing organic foods in an attempt to reduce their intake of harmful chemicals (like pesticides, herbicides, antibiotics, and more). However, there are certain foods that have a greater chance of containing high levels of these chemicals, the “Dirty Dozen”—look for organic versions of these items when possible. Conversely, there is a list of foods that are shown to have the least amount of pesticides, the “Clean Fifteen”—these foods can be consumed in organic or non-organic versions.

The Dirty Dozen

1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
12. Potatoes

The Clean Fifteen

1. Avocadoes
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet peas(frozen)
7. Eggplant
8. Asparagus
9. Cauliflower
10. Cantaloupe
11. Broccoli
12. Mushrooms
13. Cabbage
14. Honeydew melon
15. Kiwi

Q: How is apple cider vinegar made and what are some of its benefits?

A: Vinegar can be made from a variety of fermentable carbohydrates, including grapes, berries, rice, and apples. While it is fermenting, the yeast turns food sugars into alcohol and if acetic acid bacteria (acetobacter) are present, then the alcohol is converted to acetic acid, the main acid found in vinegar. In addition to acetic acid, vinegar is also a source of vitamins, mineral salts, amino acids, polyphenolic compounds (which have antioxidant properties), and nonvolatile organic acids. The U.S. Food and Drug Administration (FDA) states that vinegar products must contain a minimum of four percent acetic acid per 100 ml.

Apple cider vinegar (ACV) has been thought to help with a range of conditions, including cardiovascular disease, cancer, and diabetes. It is also thought to reduce or treat infection, however, as with many alternative therapies, research on the effectiveness of apple cider vinegar is scant. Small amounts of apple cider vinegar (as in a drink or in salad dressing) are likely safe, but be sure to rinse your mouth to prevent damage to the tooth enamel. Also, be sure to talk with your doctor before incorporating apple cider vinegar into your daily regimen.

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