Organic foods have gained an increasing popularity over the last 20 years.

They are thought to be tastier, healthier, and safer than regular food. They are also better for the well-being of animals, as well as the environment.

Here we objectively compare organic and non-organic foods, as well as their nutrient content and effects on human health.

What is Organic Food?

Organic foods are grown and farmed without using synthetic chemicals, such as human-made fertilizers and pesticides. They don’t contain generally modified organisms (GMOs) as well.

Organic foods include eggs, meats, meat products, fresh produce, honey and dairy products, as well as some processed foods like frozen meals, drinks, and crackers.

A food product free of artificial food additives, such as artificial coloring, sweeteners, flavoring, preservatives, and monosodium glutamate, is considered organic.

Organically grown crops improve its growth by using natural fertilizers like tree leaves, weeds, manure, and kitchen scraps. Organically raised animals are also not administered with hormones or antibiotics.

Organic farming is better for the environment: it improves soil quality, conserves groundwater, and reduces pollution.

The most commonly purchased organic foods include grains, meats, dairy products, fruits, and vegetables. Today, processed organic products like breakfast cereals, cookies, and sodas are also made available.

Organic Foods Are More Nutrient-Dense

Studies examining the nutrient content of organic and non-organic foods have turned up conflicting results. This is probably due to natural variation in food production and handling.

However, organically grown foods have been suggested to be more nutritious.

Organically grown crops contain more vitamins and antioxidants

Organic foods have been found in several studies to generally carry higher levels of certain micronutrients, such as iron, zinc, and vitamin C, and antioxidants, which is up to 69% higher.

For example, organically grown corn and berries have been found in one study to contain up to 52% higher amounts of vitamin C and 58% more antioxidants.

What’s more, replacing regular cereals, fruit, and vegetables with organic versions has been reported in one study to contribute extra antioxidants in the diet, which is comparable to consuming 1–2 extra portions of veggies and fruits every day.

Rather than relying on chemical pesticide sprays to protect themselves, organic plants produce antioxidants, which serve as their own protective compound.

They have lower nitrate levels

Studies have shown that organically grown crops have 30% lower levels of nitrate.

High nitrate levels are linked to a disease in infants called methemoglobinemia, which affects the body’s ability to carry oxygen, as well as an increased risk of developing certain cancers.

Organic meat and dairy have a more favorable fatty acid profile

Organic milk and dairy products provide excellent amounts of omega-3 fatty acids and contain decent amounts of vitamin E, iron, and some carotenoids.

However, compared to non-organic milk, organic milk may provide less iodine and selenium—minerals that are vital for your health.

Meanwhile, organic meat has been found in a review of 67 studies to contain slightly lower levels of saturated fats and higher levels of omega-3 fatty acids, which has been linked to several health benefits, including a reduced blood pressure and triglyceride levels, as well as a decreased heart disease risk.

However, no differences have been observed

Although multiple studies find organic foods to be nutrient-dense, several others have found inadequate evidence to make any recommendation.

No differences in the nutrient content of organic versus regular crops were observed in a review of 55 studies, except the fact that organic produce has lower nitrate levels.

In addition, no strong evidence has been found in another review of 233 studies to recommend organic foods over regular foods.

It is however important to note that studies may have come up with varying results as the nutrient content of food depends on several factors, including weather conditions, soil quality, and when the crops were harvested.

Plus, the composition of meat and dairy products can also depend on several factors, including the animal breed and animal genetics, the foods they eat, and the type of farm they’re grown in.

This makes the comparison more difficult; thus, study results must be interpreted with caution.

They have less chemicals and resistant bacteria

Many people choose organic foods over non-organic ones to avoid artificial chemicals.

In fact, consuming organic foods has been suggested to reduce your exposure to antibiotic-resistance bacteria and pesticide residues.

Organic produce has been found in one study to contain 48% lower levels of cadmium, which is an extremely toxic metal. Plus, non-organic crops have been found to contain about four times more pesticide residues.

While the risk of pesticide residue exposure is small, it is important to note that when cadmium accumulates in the body over time, it may be potentially harmful. Washing, peeling, scrubbing, or cooking food can help reduce—although not totally remove—these chemicals.

Organic produce also contains lower levels of antibiotic-resistant bacteria since they are not administered with antibiotics during organic farming.

Are Organic Foods Beneficial to Human Health?

Organic foods have been suggested to have health benefits.

For example, their higher antioxidant content has been found in several lab studies to help protect cells from damage. Plus, organic diets have been shown in animal studies to benefit reproduction, growth, and the immune system.

Chickens fed an organic diet have also been reported in one study to have stronger immune systems and reduced weight gain.

Organic foods have been found in observational studies in humans to cause a reduced risk of allergies and eczema in infants and children.

No difference in cancer risk between those who ate organic food and those who never ate it has been observed in a large observational study of 623, 080 women.

In addition, men following an organic diet have been found in another small study to have higher antioxidant levels. However, it is important to note that this study was not randomized.

Unfortunately, no strong evidence can confirm that organic foods are more beneficial than conventional foods. Further high-quality studies are therefore necessary before making any recommendation.

Organic Junk Food Is Still Junk Food

Not all products labeled as “organic” are healthy. Some of them are packed with calories, added fats, sugar, and salt.

For example, organic chips, cookies, ice cream, and sodas are still unhealthy. They may sabotage your weight loss goals.

Remember that organic junk food is still and will always be junk food.

Conclusion

Although study results are mixed, organic food may provide more nutrients and antioxidants compared to regular food.

Eating organic food may reduce your exposure to antibiotic-resistant bacteria, hormones, and artificial chemicals. However, these foods may be more expensive and spoil faster.

In addition, no strong evidence has proven that they provide additional health benefits.

At the end of the day, buying organic food is a choice only you make based on your values and personal preference.