1. No pesticides: We know that conventionally grown foods consistently contain residues of pesticides that may be harmful. Some 865 pesticide active ingredients are now registered with the Environmental Protection Agency (EPA), and thousands of products containing them singly or in combination are used in conventional farming to kill insects and other agricultural pests. Many of these chemicals have been implicated in human and animal cancers, nervous system disorders, and other serious diseases.

2. More antioxidants: Organically grown fruits and vegetables appear to have higher antioxidant levels than conventionally grown foods. A study published in the Feb. 26, 2003 Journal of Agricultural and Food Chemistry found that levels of antioxidants in organic corn were 58.5 percent higher than those in conventionally grown corn and that antioxidant levels in organically grown strawberries were about 19 percent higher than they were in conventionally grown strawberries. Data released in 2005 by the Organic Consumers Association showed that on average, the organic crops studied contained about one-third higher antioxidant content than comparable conventional produce. It also noted that levels of specific vitamins, flavonoids, and other health- protective compounds in organic foods were two or three times those found in matched samples of conventional foods.

These are the 12 most pesticide-contaminated fruits and vegetables. Try to always buy organically-grown versions of these items:

Apples, Bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach, strawberries

Washing reduces pesticide residue but doesn't eliminate it. Some pesticides are absorbed into the plant and others bind to the surface and can't be washed off easily. Peeling the fruit or vegetable reduces the problem but takes out valuable nutrients.

For more information, visit the Environmental Working Group's website www.ewg.org

A new study indicates that organic farmers who let their cows graze as nature intended are on the right track, as their cows produce better quality milk. The results are in the current online issue of the Journal of Science of Food and Agriculture.

In a study of 109 samples taken from 25 British farms, the Nafferton Ecological Farming Group at Newcastle University found that free-roaming, grass-grazing cows on organic farms produce milk which contains significantly higher levels of beneficial fatty acids, antioxidants and vitamins than their conventionally raised counterparts, who are usually confined and fed grains.

During the summer, one of the beneficial fats in particular - conjugated linoleic acid, or CLA9 - was found to be 60% higher in the milk of organically raised cattle. This current research confirms previous studies in the United Kingdom, which reported higher concentrations of omega-3 fatty acids in milk from organic production systems than from conventional ones.

It is very pleasing to find that the hard scientific evidence for the nutritional superiority of organically produced foods is growing almost daily. It is well worth your time and effort to seek out organic alternatives whenever possible.