Why is organic food worth it

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.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Email

ErrorEmail field is required

ErrorInclude a valid email address

Learn more about Mayo Clinics use of data.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Subscribe!

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

Retry

April 22, 2022Show references

1. Organic production and handling standards. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/organic-production-handling-standards. Accessed March 30, 2022.
2. Introduction to organic practices. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/introduction-organic-practices. Accessed March 30, 2022.
3. Organic labeling at farmers markets. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/organic-labeling-farmers-markets. Accessed March 30, 2022.
4. Labeling organic products. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/labeling-organic-products. Accessed March 30, 2022.
5. Use of the term natural on food labeling. U.S. Food and Drug Administration. https://www.fda.gov/food/food-labeling-nutrition/use-term-natural-food-labeling. Accessed March 30, 2022.
6. Demory-Luce D, et al. Organic foods and children. https://www.uptodate.com/contents/search. Accessed March 30, 2022.
7. Pesticides and food: Healthy, sensible food practices. U.S. Environmental Protection Agency. https://www.epa.gov/safepestcontrol/pesticides-and-food-healthy-sensible-food-practices. Accessed March 30, 2022.
8. Vegetable and pulses outlook: November 2021. U.S. Department of Agriculture. https://www.ers.usda.gov/publications/pub-details/?pubid=102664. Accessed March 30, 2022.
9. Changes to the nutrition facts label. U.S. Food and Drug Administration. https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label. Accessed March 30, 2022.
10. Rahman SME, et al. Consumer preference, quality and safety of organic and conventional fresh fruits, vegetables, and cereals. Foods. 2021; doi:10.3390/foods10010105.
11. Brantsaeter AL, et al. Organic food in the diet: Exposure and health implications. Annual Review of Public Health. 2017; doi:10.1146/annurev-publhealth-031816-044437.
12. Vigar V, et al. A systematic review of organic versus conventional food consumption: Is there a measurable benefit on human health? Nutrients. 2019; doi:10.3390/nu12010007.
13. Mie A, et al. Human health implications of organic food and organic agriculture: A comprehensive review. Environmental Health. 2017; doi:10.1186/s12940-017-0315-4.
14. Innes GK, et al. Contamination of retail meat samples with multidrug-resistant organisms in relation to organic and conventional production and processing: A cross-sectional analysis of data from the United States National Antimicrobial Resistance Monitoring System, 2012-2017. Environmental Health Perspectives. 2021; doi:10.1289/EHP7327.

See more In-depth

Is organic food worth the hype? 8 shocking truths about your fresh produce

I spent two summers working on an organic farm near Nashville. During that time, I witnessed firsthand the meticulous cultivation of food as it traveled from the soil to a customer's hand. I learned how to produce the food that feeds communities across the US.

Before working there, I'd say I was obsessed with organic food. Trusting that it meant only wonderful things for the human body and the environment, I made sure everything I ate had the organic label. Plus, the process gives farmers more freedom. Even though I'm still a fan, I found that organic food isn't always healthier. And it's not always worth the higher price.

As part of CNET's Made in America series, I want to lift the fog on the food that's being grown in the US. From health to costs, there are a lot of rumors floating around about the concept of "organic" that may seem simple. It required some personal experience and research to find out the truth. According to a 2019 report from the Food and Drug Administration, domestic farmers provide about two-thirds of the vegetables we consume and just less than half of the fresh fruit.

Here are eight organic food myths and what you really need to know. It could just improve the way you do your weekly food shopping.

1. Organic food is better for you

Standards for growing organic produce, a$62 billionindustry in the US as of 2020, include a set of cultural, biological and mechanical practices that support the cycling of on-farm resources, promoting ecological balance and conserving biodiversity. And yes, studies have found that there arehigher antioxidant levelsin organically grown foods. There's also evidence that organic food haslower toxic, heavy metal levelsandless pesticide residue, with organic eggs, meat and dairy products containingmore good-for-you omega-3 fatty acids.

But that's not always the case. Even processed foods, snacks and junk food labeled as USDA organic should still be consumed in moderation. The green label doesn't automatically make a food healthy. For example, organic peanut butter cups still have high sugar and fat content.

2. Organic fruits and vegetables taste different

Organic advocates insist that organic food tastes superior to conventional. But they're not always correct.

Though studies show thehigher nutrient and antioxidant levelsin organic food may be linked to having amore distinct, signature taste, food production is much more complex. It spans the entire globe, and different places bring different weather, soil and farming methods. Those variables are more likely to bring a vast range of quality and flavor. Rely on personal preference or experience instead of just looking for a label.

3. Organic food is pesticide-free

Organic doesn't mean 100% pesticide-free, but it doesmean that any farming substances used must be completely nontoxic and safe. Organic farms rely on the PAMS system (prevention, avoidance, monitoring and suppression) -- which is a preventative protocol against pests, disease and weeds -- to use as few pesticides as possible, if they have to use them at all. However, if the first three steps aren't sufficient, farmers can use substances approved by the US Department of Agriculture to ward off unwanted pests, weeds or disease.

Those substances include pesticides made up of naturally occurring microorganisms and insecticides naturally derived from plants. And there are synthetic substances that are safe to use. See the USDA's National List of Allowed and Prohibited Substances for a deep dive.

There's also a chance that the type of produce you're consuming can free you from worry about pesticides. Produce like pineapples, avocados, onions and more are renowned by testers each year for their lack of pesticide residue due to thick or inedible skins that provide a protective layer. These foods are also washed or peeled before testing, which removes most of the pesticide residue.

4. Organic food doesn't have additives

It's not just produce that you'll see labeled as organic in the grocery store. You can find the label on things like organic pancake mix, as well as crackers and other snacks. But even though a bag of chips has the green USDA stamp of approval, that doesn't mean every crumb has organic origins.

For a processed product to be certified organic, a minimum of 95% of the product (excluding salt and water) must be made from organic ingredients and the remaining portion must be made from USDA-approved substances. These nonorganic additives can be approved by the National List of Allowed and Prohibited Substances for two common reasons.

First, some nonagricultural additives may be necessary for some foods, such as citric acid or baking soda in chocolate chip cookies. Also, some additives aren't commercially available in the form producers need them. In that case, a nonorganic alternative can be used instead, but only as long as it's on the USDA's list of approved ingredients (like carrot juice coloring or fish oil).

5. Organic food is just as good as natural food

The USDA has distinct criteria for a food to be labeled organic. As a USDA spokesman explained, foods must be:

The USDA has murkier guidelines for items labeled natural.

For meat, eggs and poultry, they must be minimally processed, with no artificial ingredients. Other foods can be labeled natural, but the USDA has no standards or regulations for them. That means it's up to a manufacturer to assert that its natural products are free from artificial flavors, colors or preservatives, as per the FDA's general policy on the term.

For example, a strawberry flavored protein bar may be labeled natural but contain actually no trace of real strawberries.

The bottom line: Natural means nothing beyond producers' promises -- you'll have to take their word for it.

6. Everything has to be organic

If you're an avid organic shopper and think absolutely everything has to be organic, think again. Though major stores may sell organic and conventional versions of the same product, sometimes the organic label isn't worth the extra cents or dollars, especially if you're on a budget.

Foods with thick or inedible skins don't have to be organic because they'll have little pesticide residue, as I mentioned earlier. And just as the USDA washes produce before testing, so should you at home before eating. Every year, the Environmental Working Group, a third-party organization that conducts annual tests on a variety of foods for pesticide residue levels, reports which have the most residue (the Dirty Dozenlist) and the least (the Clean Fifteen).

A good takeaway: Buy the Dirty Dozen produce organic, and buy the Clean Fifteen food conventionally. That way, you can shop organic where it matters and save money where it doesn't.

7. Organic food is too expensive

Though the price gap is closing, organic food typically costs more than conventionally grown products (about 7.5% more in 2018). There are several reasons for this:

• It costs money to be certified organic. Application, inspection, annual and other fees to maintain a certification can add up. According to the USDA, organic certification can cost anywhere from a few hundred dollars to several thousand.
• Organic farming is much more labor intensive due to things like crop rotation for soil fertility, higher livestock standards and required pesticide regulations.
• Marketing and distribution-chain costs are higher for small quantities of food compared with when it's produced in huge volumes.
• Organic food has a limited supply compared with its high demand.

Many of the largest grocery chains have their own generic brands of organic products, such as Publix's Greenwise, Walmart's Great Value Organic and Safeway's O Organics. They still have the green USDA seal as independent organic brands, but they generally cost less. So, if you're on a budget, they're a good swap to make.

There are also companies that deliver organic produce and products to your door, like Misfits Market and Thrive Market, at a discounted price. And as I said, buying only from the Dirty Dozen list will keep more bills in your wallet.

After two summers of selling produce, I'm a firm believer that people of every lifestyle can budget to shop organic -- from fresh whole foods to packaged goods. I met regular shoppers of every background and budget. Shopping organic isn'tan exclusive club for the wealthy; it's for whoever gets there first before the shelves and stands are raided!

8. Organic farming is just a new trend

Organic agriculture was actually the norm for thousands of years. Over the last century, though, the introduction of synthetic pesticides and genetically modified organisms in agriculture changed farming practices drastically.

After decades of increasing concern over GMOs, Congress passed the Organic Foods Production Actin 1990. This created a national standard for organically produced food and materials.

However, the guidelines for what's truly "organic" as we know it today were only really established in 2002 when the OFPA board members wrote in finalized rules and regulations. Now there are strict standards a producer must follow to brandish the green seal.

3 tips to keep in mind when going organic (or not)

Whether you choose to buy organic, here are some good general practices to follow when making your trek to the grocery store:

• Read labels. Know that natural doesn't promise you anything, and that organic doesn't always mean healthier.

• Scrub or wash produce to remove any pesticides. Natural or toxic, there may be some leftover residue you don't want to consume.
• Buy produce in season. It's going to be the freshest!