Organic foods have become increasingly popular over the past 2 decades. In fact, American consumers spent $ 56 billion on organic products in 2020 (1).
This number has increased by almost 13% since 2019, so its popularity does not appear to be decreasing (2).
Some people think that organic food is safer, healthier, and tastier than conventionally grown food (3).
Others say it is better for the environment and animal welfare.
This article compares organic and non-organic foods, including their nutrient content and effects on human health.
The term “organic” refers to how certain foods are produced. Organic food has been grown or grown without the use of:
To be labeled organic, a food product must be free of artificial food additives. This includes artificial sweeteners, preservatives, colors, flavorings, and monosodium glutamate (MSG).
Organically grown crops tend to use natural fertilizers like manure to enhance plant growth. Organically raised animals do not receive antibiotics or hormones.
Organic farming tends to improve soil quality and groundwater conservation. It also reduces pollution and can be better for the environment.
The most commonly purchased organic foods are fruits, vegetables, grains, dairy products, and meat. Processed organic products such as sodas, cookies, and meat substitutes are also available.
Summary
Organic food is produced through agricultural practices that only use natural substances. This means avoiding all man-made chemicals, hormones, antibiotics, and GMOs.
Studies comparing the nutrient content of organic and non-organic foods have had mixed results.
This is most likely due to natural variation in food handling and production. However, evidence suggests that organically grown foods may be more nutritious.
Organically grown crops have more antioxidants and vitamins.
Several previous studies have found that organic foods generally contain higher levels of antioxidants and certain micronutrients, such as vitamin C, zinc, and iron (4,
In fact, antioxidant levels can be up to 69% higher in these foods (
A 2003 study found that organically grown berries and corn contained 58% more antioxidants and up to 52% higher amounts of vitamin C (
Additionally, one study reported that replacing regular fruits, vegetables, and cereals with organic versions could provide additional antioxidants in your diet. This was comparable to eating 1 or 2 additional servings of fruits and vegetables a day (
Organic plants do not depend on chemical spray pesticides to protect themselves. Instead, they produce more of their own protective compounds, namely antioxidants.
This may partly explain the higher levels of antioxidants in these plants.
Nitrate levels are generally lower
Organic crops have also been shown to have lower nitrate levels. In fact, studies have shown that nitrate levels are 30% lower in these crops (
High nitrate levels are associated with an increased risk of certain types of cancer (
They are also associated with a condition called methemoglobinemia, a disease in infants that affects the body’s ability to carry oxygen (11, 12).
Organic meat and dairy products may have a more favorable fatty acid profile
Organic milk and dairy products may contain higher levels of omega-3 fatty acids and slightly higher amounts of iron, vitamin E, and some carotenoids (
However, organic milk may contain less selenium and iodine than non-organic milk. These are two minerals that are essential for health (
A review of 67 studies found that organic meat contained higher levels of omega-3 fatty acids and slightly lower levels of saturated fat than conventional meat (
A higher intake of omega-3 fatty acids has been associated with many health benefits, including a reduced risk of heart disease.
However, several other studies found no difference.
While several studies find that organic foods can have significant positive results, others have found insufficient evidence to recommend organic over conventional ones (
An observational study comparing the nutrient intakes of nearly 4,000 adults consuming organic or conventional vegetables found conflicting results.
Although a slightly higher intake of certain nutrients was observed in the organic group, this was probably due to a higher overall consumption of vegetables (
A review of 35 studies found some positive results associated with organic food, but could not draw any definitive conclusions (
Another review of 233 studies found a lack of robust evidence to conclude that organic foods are more nutritious than regular foods (
However, it is important to remember that these studies vary widely in their results.
This is because the nutrient content of food depends on many factors, such as soil quality, weather conditions, and when crops are harvested.
The composition of dairy and meat products can be affected by differences in animal genetics and breed, what the animals eat, the time of year, and the type of farm.
Natural variations in food production and handling make comparisons difficult. That is why the results of these studies are not conclusive.
Summary
Organically grown crops may have less nitrates and more of certain vitamins, minerals, and antioxidants. Organic dairy products and meat can have more omega-3 fatty acids. However, the evidence is mixed.
Many people choose to buy organic food to avoid artificial chemicals.
Evidence suggests that consuming these foods can reduce your exposure to pesticide residues and antibiotic-resistant bacteria (
One study found that levels of cadmium, an extremely toxic metal, were 48% lower in organic products. Additionally, pesticide residues were four times more likely to be found in non-organic crops (
It is important to note that the highest levels of cadmium and pesticide residues in conventionally grown produce were still well below safe limits (
However, some experts are concerned that cadmium could build up in the body over time and cause potential harm. Washing, scrubbing, peeling, and cooking food can reduce these chemicals, although it does not always eliminate them completely (22,
However, evidence suggests that the risk of exposure to pesticide residues in food is small and unlikely to cause harm (
Summary
Choosing organic foods can reduce your exposure to toxins, pesticide residues, and antibiotic-resistant bacteria. However, the toxin levels in normal products are generally well below safe limits.
There is some evidence to suggest that organic foods have health benefits.
For example, several laboratory studies found that its higher antioxidant content helped protect cells from damage. And animal studies show that organic diets can benefit growth, reproduction, and the immune system (
One study also reported that chickens fed an organic diet showed reduced weight gain and had a stronger immune system (
Older observational studies suggest that organic foods can reduce the risk of allergies and eczema in children and babies. (
A large 2014 observational study of 623,080 women found no difference in cancer risk between people who never ate organic food and those who ate it regularly (
Unfortunately, there is simply not enough solid evidence available to confirm that organic foods benefit human health more than conventional foods.
More high-quality human studies are needed.
Summary
There is not enough solid evidence available to show that eating organic foods provides health benefits compared to regular foods.
Just because a product is labeled “organic” does not mean it is nutrient dense.
Some of these products are still highly processed foods high in calories, added sugar, salt, and added fat.
For example, items like organic cookies, potato chips, soda, and ice cream should be eaten in moderation. Despite being organic, these products can still be low in nutrients.
When deciding what to eat, it may be more beneficial to choose based on your dietary needs and the vitamins and minerals in your food, rather than organic versus conventional.
Summary
Highly processed organic foods can still be low in nutrients and high in added fat, sugar, and calories.
The United States Department of Agriculture (USDA) has established an organic certification program. This means that any farmer or food producer selling organic food must adhere to strict government standards.
If you decide to go organic, it is important to look for the USDA organic seal.
Also, keep an eye out for these claims on food labels, so you can identify foods that are actually grown organically:
- 100% organic. This product is made entirely with organic ingredients.
- Organic. At least 95% of the ingredients in this product are organic.
- Made with organic ingredients. At least 70% of the ingredients are organic.
If a product contains less than 70% organic ingredients, it cannot be labeled organic or use the USDA seal. Similar rules apply in Europe, Canada and Australia. Each country or continent has its own label to help consumers identify organic food.
Summary
To identify organic food, look for the appropriate seal or statement like one of the three examples above.
The evidence is mixed on whether organic foods contain more antioxidants and nutrients than conventionally grown foods.
Consuming organic foods can reduce your exposure to man-made chemicals, added hormones, and antibiotic-resistant bacteria.
However, it may cost more and may not be accessible to everyone. Also, it’s unclear if going organic has additional health benefits.
Whether to buy organic products is a decision you must make based on your personal preferences.