What are the pros and cons of organic food

Nutrition and healthy eating

Organic foods: Are they safer? More nutritious?

Discover the difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price.

By Mayo Clinic Staff

Once found only in health food stores, organic food is now a common feature at most grocery stores. And that's made a bit of a problem in the produce aisle.

For example, you can pick an apple grown with usual (conventional) methods. Or you can pick one that's organic. Both apples are firm, shiny and red. They both provide vitamins and fiber. And neither apple has fat, salt or cholesterol. Which should you choose? Get the facts before you shop.

What is organic farming?

The word "organic" means the way farmers grow and process farming (agricultural) products. These products include fruits, vegetables, grains, dairy products such as milk and cheese, and meat. Organic farming practices are designed to meet the following goals:

• Improve soil and water quality
• Cut pollution
• Provide safe, healthy places for farm animals (livestock) to live
• Enable natural farm animals' behavior
• Promote a self-sustaining cycle of resources on a farm

Materials or methods not allowed in organic farming include:

• Artificial (synthetic) fertilizers to add nutrients to the soil
• Sewage sludge as fertilizer
• Most synthetic pesticides for pest control
• Using radiation (irradiation) to preserve food or to get rid of disease or pests
• Using genetic technology to change the genetic makeup (genetic engineering) of crops, which can improve disease or pest resistance, or to improve crop harvests
• Antibiotics or growth hormones for farm animals (livestock)

Organic crop farming materials or practices may include:

• Plant waste left on fields (green manure), farm animals' manure or compost to improve soil quality
• Plant rotation to keep soil quality and to stop cycles of pests or disease
• Cover crops that prevent wearing away of soil (erosion) when sections of land aren't in use and to plow into soil for improving soil quality
• Mulch to control weeds
• Insects or insect traps to control pests
• Certain natural pesticides and a few synthetic pesticides approved for organic farming, used rarely and only as a last choice and coordinated with a USDA organic certifying agent

Organic farming practices for farm animals (livestock) include:

• Healthy living conditions and access to the outdoors
• Pasture feeding for at least 30% of farm animals' nutritional needs during grazing season
• Organic food for animals
• Shots to protect against disease (vaccinations)

Organic or not? Check the label

The U.S. Department of Agriculture (USDA) has set up an organic certification program that requires all organic food to meet strict government standards. These standards control how such food is grown, handled and processed.

Any product labeled as organic on the product description or packaging must be USDA certified. If it's certified, the producer may also use an official USDA Organic seal.

The USDA says producers who sell less than $5,000 a year in organic food don't need to be certified. These producers must follow the guidelines for organic food production. But they don't need to go through the certification process. They can label their products as organic. But they can't use the official USDA Organic seal.

Products certified 95 percent or more organic may display this USDA seal.

The USDA guidelines describe organic foods on product labels as:

• 100% organic. This label is used on certified organic fruits, vegetables, eggs, meat or other foods that have one ingredient. It may also be used on food items with many ingredients if all the items are certified organic, except for salt and water. These may have a USDA seal.
• Organic. If a food with many ingredients is labeled organic, at least 95% of the ingredients are certified organic, except for salt and water. The items that aren't organic must be from a USDA list of approved additional ingredients. These also may have a USDA seal.
• Made with organic. If a product with many ingredients has at least 70% certified organic ingredients, it may have a "made with organic" ingredients label. For example, a breakfast cereal might be labeled "made with organic oats." The ingredient list must show what items are organic. These products can't carry a USDA seal.
• Organic ingredients. If a product has some organic ingredients but less than 70% of the ingredients are certified organic , the product can't be labeled as organic. It also can't carry a USDA seal. The ingredient list can show which ingredients are organic.

Does 'organic' mean the same thing as 'natural'?

No, "natural" and "organic" are different. Usually, "natural" on a food label means that the product has no artificial colors, flavors or preservatives. "Natural" on a label doesn't have to do with the methods or materials used to grow the food ingredients.

Also be careful not to mix up other common food labels with organic labels. For example, certified organic beef guidelines include pasture access during at least 120 days of grazing season and no growth hormones. But the labels "free-range" or "hormone-free" don't mean a farmer followed all guidelines for organic certification.

Organic food: Is it safer or more nutritious?

Some data shows possible health benefits of organic foods when compared with foods grown using the usual (conventional) process. These studies have shown differences in the food. But there is limited information to prove how these differences can give potential overall health benefits.

Potential benefits include the following:

• Nutrients. Studies have shown small to moderate increases in some nutrients in organic produce. Organic produce may have more of certain antioxidants and types of flavonoids, which have antioxidant properties.
• Omega-3 fatty acids. The feeding requirements for organic farm animals (livestock) usually cause higher levels of omega-3 fatty acids. These include feeding cattle grass and alfalfa. Omega-3 fatty acids a kind of fat are more heart healthy than other fats. These higher omega-3 fatty acids are found in organic meats, dairy and eggs.
• Toxic metal. Cadmium is a toxic chemical naturally found in soils and absorbed by plants. Studies have shown much lower cadmium levels in organic grains, but not fruits and vegetables, when compared with crops grown using usual (conventional) methods. The lower cadmium levels in organic grains may be related to the ban on synthetic fertilizers in organic farming.
• Pesticide residue. Compared with produce grown using usual (conventional) methods, organically grown produce has lower levels of pesticide residue. The safety rules for the highest levels of residue allowed on conventional produce have changed. In many cases, the levels have been lowered. Organic produce may have residue because of pesticides approved for organic farming or because of airborne pesticides from conventional farms.
• Bacteria. Meats produced using usual (conventional) methods may have higher amounts of dangerous types of bacteria that may not be able to be treated with antibiotics. The overall risk of contamination of organic foods with bacteria is the same as conventional foods.

Are there downsides to buying organic?

One common concern with organic food is cost. Organic foods often cost more than similar foods grown using usual (conventional) methods. Higher prices are due, in part, to more costly ways of farming.

Food safety tips

Whether you go totally organic or choose to mix conventional and organic foods, keep these tips in mind:

• Choose a variety of foods from a mix of sources. You'll get a better variety of nutrients and lower your chance of exposure to a single pesticide.
• Buy fruits and vegetables in season when you can. To get the freshest produce, ask your grocer what is in season. Or buy food from your local farmers market.
• Read food labels carefully. Just because a product says it's organic or has organic ingredients doesn't mean it's a healthier choice. Some organic products may still be high in sugar, salt, fat or calories.
• Wash and scrub fresh fruits and vegetables well under running water. Washing helps remove dirt, germs and chemical traces from fruit and vegetable surfaces. But you can't remove all pesticide traces by washing. Throwing away the outer leaves of leafy vegetables can lessen contaminants. Peeling fruits and vegetables can remove contaminants but may also cut nutrients.

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April 22, 2022Show references

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See more In-depth

14 Meaningful Advantages and Disadvantages of Organic Food

Organic foods refer to vegetables, fruits, fish, dairy products and meats that are grown naturally or through organic farming, and are not processed or refined. It is one of those food sources that promote ecological balance, biodiversity conservation, and recycling of resources. In terms of chemical composition, it has 17% higher concentrations of polyphenols compared to conventional grown crops, 69% higher content in other nutrients, such as flavonols, phenolic acids and anthocyanins. It also has 69% higher flavanones.

In terms of chemical composition, studies showed that it has higher concentrations of nutrients, lower levels of anti-nutrients, and reduced detectable pesticide residues. Overall, it is not only environment friendly, but also healthy. Despite of all these, some people still question the advantages that organic foods offer. Nothing is perfect, after all. Moreover, certain countries, such as the United States, European Union and Canada, require farmers and producers to obtain certification before they can grow or market their products, which are both good and bad, depending on who you are asking. So anyone who wish to switch to organic food must weigh their advantages and disadvantages before making a decision.

List of Pros of Organic Food

1. Healthier to consume Proponents may claim that organic foods are more nutritious than the non-organic variety, but scientific studies showed that there is little difference in nutrient content, except for phosphorus and total polyphenols, which are significantly higher. Organic chicken also contains higher levels of omega-3 fatty acids than its non-organic counterparts. So what makes naturally grown foods healthier? It is the fact that they are organically farmed, free from any pesticides and herbicides that may have harmful effects. This results in a more energetic and stronger body, with a reduced risk of disorders, illness and disease.

The absence of preservatives also enables you to control and keep unnecessary weight off the weighing scale. So even if nutrient and vitamin-content doesnt have a huge difference, organic foods are healthier overall.

2. Better tasting Some non-organic foods contain additives that can alter the taste, nutritional value and may even lead to weight gain. All of these are not found on naturally grown food items, which mean taste is better and more natural. Recent studies also showed that organic food has more healthy chemicals and mineral salts that increase nutritional value and quality.

3. Higher level of antioxidants Organic fruits and vegetables contain 40% more antioxidants according to research. As an element that the body needs to keep the system healthy and free from disease, having more antioxidant is sure to be beneficial. This is because it reduces the risk of heart diseases, stroke and cancer. So, organic foods play a role in preventing terminal and life-threatening diseases, particularly heart problems since they also contain salicylic acid that keeps arteries from hardening.

4. Promotes a healthy family An article on Cord Blood Test Results showed that a newborn babys cord blood contains traces of more than 200 harmful chemicals and 21 pesticides. So it is no wonder that conventional food practices have been closely associated with birth defects, ADHD, autism, childhood leukemia, learning disorders and nervous system disorders in children. Why put yourself and your future children at risk by eating non-organic foods?

5. Safer to eat The use of chemicals and pesticides has been linked to a wide range of diseases, such as leukemia, non-Hodgkins lymphoma, infertility, cancer of the breast and prostate, Parkinsons disease, and immune and endocrine disorders. Herbicides and fertilizers, on the other hand, can lead to immune disorders, heart diseases hypertension, cancers and other numerous diseases. So taking all of them out of the equation makes the food you eat a lot safer. Most importantly, it is nothing like genetically engineered foods or meat sources that have been given appetite enhancers and synthetic hormones.

In the United States, organic meat certification help ensure that farm animals meet the U.S. Department of Agriculture organic protocol. This enhances safety, as regulations require that animals are fed with foods that are certified organic and do not contain animal byproducts. No antibiotics or growth hormones must be used on them as well. Also, animal production must not involve genetic engineering or irradiation.

6. Protects the environment Organic farming uses manure instead of fertilizers, crop rotation in place of single crop, weeding for herbicides, and nitrogen-fixing plants instead of nitrogen fertilizers. Without the chemicals, growing organic foods protect the environment from pollution and contamination of nearby bodies of water. Organic farming also conserve water and soil. And, compared to conventional soils, organic soils contain more micro-organisms that store carbon in the ground, helping maintain global climate. So, when you eat organic foods and support their growth, you are, in a way, doing your share in environmental conservation.

7. Promotes improved animal reproduction Research showed that animals that feed on organic foods reproduce more compared to their non-organic food-eating counterparts. Apparently, animals also suffer infertility due to a large consumption of food items grown with chemicals, similar to humans. This results in lower levels of reproduction.

8. Supports the local economy When you buy organic foods, you support local farmers and their organic farms. When the rest of the community does the same thing, there will be more farms and more jobs will be created. These, in turn, support the communitys local economy.

9. It is cheaper Buying organic food may be expensive initially, but you will save money in the long run. Remember that whole foods prevent major and minor diseases, lowering health care costs because you are unlikely to get sick and be confined in a hospital. Moreover, you wont miss work and your income will remain intact.

Once your body is accustomed to eating organic food, your taste buds and your body will develop a certain aversion to junk food, which would result in you not investing on them and be able to maintain a good and healthy weight.

Organic foods are also of high quality, which means you get exactly what you paid for. And if you still think it is too expensive for your grocery budget, you can always grow your own organic vegetable garden and then barter with other farmers. You can also try to barter goods or services in exchange for organic food.

List of Cons of Organic Food

1. More expensive It is true that you will be able to save more money with organic foods because it prevents a lot of diseases that could send you to the hospital where your finances is highly likely to be used up. But when the concern is about the cost of initial purchase, naturally grown foods turn out to be not as cheap as proponents would have you believe. Because organic farmers do not use chemicals or artificial methods to grow crops or livestock, production is much lower. Add to this the extra manual labor, and the costs of organic farming are surely elevated. The only way farmers will make a profit is to sell their products at a higher price.

2. Doesnt last longer Because natural foods do not contain preservatives, they have shorter storage life and tend to spoil faster than conventional foods. If you have to buy them more than once or twice a week, you would have to double your grocery budget for food. In the end, you dont get to save money.

3. Not widely available It takes twice as long to produce organic crops than the conventional kind. This means organic foods are not always available in stores, and especially because only a few local farms are adapting organic farming. Some communities, however, are luckier than others when it comes to supply of naturally grown foods.

4. Takes a lot of work Organic farming may have benefits, but before anything can be harvested, farmers have to go through a lot of work and face plenty of challenges. Using manure as fertilizer, for example, is difficult to apply, and even more difficult to control the mineral content. Weeding, on the other hand, is more labor intensive than using herbicides, and when nitrogen-fixing plants are used as part of crop rotation, the area available for growing crops is reduced significantly.

Crop rotation is also one of the techniques that organic farmers use, which is beneficial since it reduces plant disease and minimize damage to soil composition. Unfortunately, this results in lower production and an inefficient method of growing different types of crops.

5. Doesnt live up to the hype Organic foods are said to be more nutritious than the conventional kind. Unfortunately, scientific studies dont back up this particular claim. There may be certain nutrients that show significant difference but only a few, which can be a letdown, considering that proponents of organic foods use high concentration of nutrients for promotion.

In terms of the bacterial contamination, the difference is not statistically significant either. What is even surprising is that the prevalence of E.coli is higher in organic produce than its conventional counterparts, 7% and 6% respectively. Organic crops also have a 5% greater risk of being contaminated. This may have something to do with the use of manure as fertilizer. So clearly, organic foods dont live up to the hype.

Conclusion

Organic food certainly has many advantages, but its not all that perfect. Whether you are a consumer or farmer, it will bring pros and cons to your plate. Organic tomatoes anyone?

Author Bio

Natalie Regoli is a child of God, devoted wife, and mother of two boys. She has a Master's Degree in Law from The University of Texas. Natalie has been published in several national journals and has been practicing law for 18 years.