Which food needs to be organic

What Is Organic Food, and Is It Better Than Non-Organic Food?

Organic foods have grown increasingly popular over the last 2 decades. In fact, U.S. consumers spent $56 billion on organic produce in 2020 (1).

This number increased by nearly 13% from 2019, so their popularity does not seem to be slowing down (2).

Some people think organic food is safer, healthier, and tastier than conventionally grown food (3).

Others say its better for the environment and the well-being of animals.

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 foods have been grown or farmed without the use of:

In order to be labelled organic, a food product must be free of artificial food additives. This includes artificial sweeteners, preservatives, coloring, flavoring, and monosodium glutamate (MSG).

Organically grown crops tend to use natural fertilizers like manure to improve plant growth. Animals raised organically are not given antibiotics or hormones.

Organic farming tends to improve soil quality and the conservation of groundwater. It also reduces pollution and may be better for the environment.

The most commonly purchased organic foods are fruits, vegetables, grains, dairy products and meat. Processed organic products are also available, such as sodas, cookies, and meat substitutes.

Summary

Organic foods are produced through farming practices that only use natural substances. This means avoiding all artificial 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 does suggest that foods grown organically may be more nutritious.

Organically grown crops have more antioxidants and vitamins

Several older studies have found that organic foods generally contain higher levels of antioxidants and certain micronutrients, such as vitamin C, zinc, and iron (4, 5, 6, 7).

In fact, antioxidant levels can be up to 69% higher in these foods (7).

A 2003 study found that organically grown berries and corn contained 58% more antioxidants and up to 52% higher amounts of vitamin C (6).

Whats more, one study reported that replacing regular fruit, vegetables and cereals with organic versions could provide extra antioxidants in your diet. This was comparable to eating 12 extra portions of fruit and vegetables daily (7).

Organic plants do not rely on chemical pesticide sprays 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

Organically grown crops have also been shown to have lower levels of nitrate. In fact, studies have shown that nitrate levels are 30% lower in these crops (7, 8).

High nitrate levels are associated with an increased risk of certain types of cancer (9, 10).

Theyre also associated with a condition called methemoglobinemia, a disease in infants that affects the bodys ability to carry oxygen (11, 12).

Organic dairy and meat 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 (13, 14, 15).

However, organic milk may contain less selenium and iodine than non-organic milk. These are two minerals that are essential for health (14).

A review of 67 studies found that organic meat contained higher levels of omega-3 fatty acids and slightly lower levels of saturated fats than conventional meat (16).

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 differences.

While several studies find that organic foods can have significant positive outcomes, others have found insufficient evidence to recommend organic over conventional (17).

An observational study comparing the nutrient intakes of nearly 4,000 adults consuming either organic or conventional vegetables found conflicting results.

Although a slightly higher intake of certain nutrients was seen in the organic group, this was most likely due to higher overall vegetable consumption (18).

A review of 35 studies found some positive outcomes associated with organic food but couldnt draw any definitive conclusion (19).

Another review of 233 studies found a lack of strong evidence to conclude that organic foods are more nutritious than regular foods (20).

Nevertheless, it is important to remember that these studies vary quite widely in their results.

This is because the nutrient content of food depends on many factors, such as soil quality, weather conditions, and when the crops are harvested.

The composition of dairy products and meat can be affected by differences in animal genetics and animal breed, what the animals eat, the time of year, and the type of farm.

The natural variations in the production and handling of foods make comparisons difficult. Thats why the results of these studies arent conclusive.

Summary

Organically grown crops may have less nitrate and more of certain vitamins, minerals, and antioxidants. Organic dairy products and meat may have more omega-3 fatty acids. However, the evidence is mixed.

Many people choose to buy organic food in order to avoid artificial chemicals.

Evidence suggests that consuming these foods may reduce your exposure to pesticide residues and antibiotic-resistant bacteria (20).

One study found that levels of cadmium, an extremely toxic metal, were 48% lower in organic produce. In addition, pesticide residues were four times more likely to be found in non-organic crops (7).

It is important to note that the higher levels of cadmium and pesticide residue in conventionally grown produce were still well below safety limits (21).

However, some experts worry that cadmium can accumulate over time in the body, potentially causing harm. Washing, scrubbing, peeling, and cooking food can reduce these chemicals, although it doesnt always remove them completely (22, 23).

Nevertheless, evidence suggests that the risk of exposure to pesticide residue in foods is small and unlikely to cause harm (24, 25).

Summary

Choosing organic foods may reduce your exposure to toxins, pesticide residues, and antibiotic-resistant bacteria. However, the levels of toxins in regular produce are generally well below the safety limits.

There is some evidence suggesting that organic foods have health benefits.

For example, several lab studies found that their higher antioxidant content helped protect cells from damage. And animal studies show that organic diets may benefit growth, reproduction, and the immune system (26).

One study also reported that chickens fed an organic diet showed reduced weight gain and had stronger immune systems (26).

Older observational studies suggest that organic foods may lower risk of allergies and eczema in children and infants. (27, 28, 29).

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 (30).

Unfortunately, theres simply not enough strong 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 strong evidence available to prove that eating organic provides health benefits over eating regular foods.

Just because a product is labeled organic, it doesnt mean that it is nutrient dense.

Some of these products are still highly processed foods high in calories, added sugar, salt, and added fats.

For example, items such as organic cookies, chips, sodas, and ice cream should be consumed in moderation. Despite being organic, these products may still be low in nutrients.

When making the choice of what to eat, it may be more beneficial to choose based on your dietary needs and the vitamins and minerals contained in the food, rather than on the basis of organic versus conventional.

Summary

Highly processed organic food can still be low in nutrients and high in added fat, sugar, and calories.

The United States Department of Agriculture (USDA) has set up an organic certification program. This means any farmer or food producer selling organic food must meet strict government standards.

If you decide to choose organic, its important to look for the USDA organic seal.

Also, watch for these statements on food labels, so you can identify food that is truly organically grown:

• 100% organic. This product is made entirely from 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 standards are enforced in Europe, Canada, and Australia. Each country or continent has its own seal to help consumers identify organic food.

Summary

To identify organic food, look for the appropriate seal or a statement like one of the three examples above.

The evidence is mixed on whether organic foods contain more antioxidants and nutrients than conventionally grown food.

Consuming organic food may reduce your exposure to artificial chemicals, added hormones, and antibiotic-resistant bacteria.

However, it can cost more and may not be accessible to everyone. Additionally, its not clear if going organic has additional health benefits.

Whether to buy organic is a choice you should make based on your personal preferences.

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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