In a recent scientific journal article, Donald R. Davis, a former researcher with the Biochemical Institute at the University of Texas, claims that today's vegetables in U.S. grocery stores contain 5 percent to 40 percent fewer minerals (such as magnesium, iron, calcium, and zinc) compared to veggies from crops 50 years ago.

Davis also cites the heavy use of chemical fertilizers and pesticides, some of which are believed to impede a plant's ability to absorb vitamins and minerals. In addition, he alludes to "genetic dilution effects," whereby selective breeding increases crop yield at the expense of the amounts of nutrients in the fruits and vegetables.

Finally, he makes a case for our using organic fruits and vegetables to increase the amounts of critical nutrients in our diets, and he of course points to the recent report revealing that vitamin pills may not be the answer to our nutrition troubles after all.

My take on all this?

Organic versus non-organic
My own research on organic foods has revealed that when it comes to vitamins and minerals, fruits and vegetables grown using the current "modern methods" pale in comparison to organic foods.

I would not, however, throw the baby out with the bath water: Fresh fruits and vegetables, even the way they're grown today, still contain various phytonutrients and antioxidants that are too good for us to pass up -- they have even been shown to help prevent certain kinds of cancer!

In addition, fresh fruits and vegetables (for the most part) are low in calories and high in fiber and water, so they'll fill you up and might help you lose pounds and maintain a healthy weight. Any way you look at it, even the depleted crops of today are a vast improvement over the cornucopia of sticky-sweet and greasy processed foods we're surrounded by.

With regard to the risk of pesticide contamination in certain fruits and vegetables, if you have the dough, I'd at least go organic with the following "pesticide sponges":

• Fruits: peaches, apples, strawberries, nectarines, pears, cherries,  raspberries, imported grapes, and blueberries
• Vegetables: spinach, bell peppers, celery, potatoes, hot peppers, green beans, lettuce, cucumbers, and carrots

The following are not as risky in terms of pesticide contamination, so their non-organic versions are probably okay:

• Fruits: avocados, bananas, pineapples, kiwis, mangos, and papayas
• Vegetables: asparagus, broccoli, cabbage, and onions

Vitamin pills worthless?
Quite a few long-term vitamin studies seem to conclude that vitamin pills are useless. I don't quite believe it, and I'll tell you why.

Upon closer inspection, almost all of these studies are observational studies, not clinical trials. Many are highly-flawed to boot. For example, one large study alluded to the fact that subjects were taking vitamins daily; however, the researchers merely asked study participants if they were taking vitamins, and took their word for it. Some of these subjects, it turns out, were only taking one or two vitamins a year, yet were included in the daily-vitamin group.

The bottom line
Non-biased, evidence-based studies do indeed show compelling evidence that our soils are depleted and that fruits and vegetables do have fewer vitamins and minerals than they used to. So here's what you can do:

1. If you have room in your budget, the organic versions of fruits and vegetables, particularly those at high-risk for pesticide absorption, may well be worth spending the extra money on.

2. For cost savings at reduced contamination risk, go with the produce items that are least apt to absorb pesticides.

3. If you can't go organic, please don't cut out fruits and vegetables altogether. Even if the vitamin and mineral content of today's produce is compromised, you're still better off with fruits and veggies than with processed foods.

4. Many people today are at risk for vitamin and mineral deficiencies for other reasons besides the depleted nutrient values of our produce. If you fall into this group, consider a good multivitamin/mineral supplement; extra vitamin D, essential fatty acids like Omega-3s, and calcium all may be needed even if you're doing everything "right."

5. To combat things like everyday stress -- which can burn up or drive out the B vitamins from your system and, in the worst-case scenario, deficiencies of B12 and folic acid can damage the nerves irreversibly -- a good-quality multivitamin could be just the right health insurance your body needs, with very little risk. (I like liquid, chewable, or gel-cap vitamins because they're both tolerated better and absorbed more easily than are hard pills.)

To learn more about organic foods and current research, check out these Web sites:
• 5 A Day
• Lifestyles of Health & Sustainability
• Organic.org