Courtesy  :  Healthline

Organic food

The term “organic” refers to how certain foods are produced. Organic foods have been grown or farmed without the use of:

• artificial chemicals
• hormones
• antibiotics
• genetically modified organisms (GMOs)

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.

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, 5Trusted Source, 6Trusted Source, 7Trusted Source).

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

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

What’s 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 1–2 extra portions of fruit and vegetables daily (7Trusted Source).

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 (7Trusted Source, 8).

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

They’re also associated with a condition called methemoglobinemia, a disease in infants that affects the body’s 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 (13Trusted Source, 14Trusted Source, 15).

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

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 (16Trusted Source).

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 (17Trusted Source).

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 (18Trusted Source).

A review of 35 studies found some positive outcomes associated with organic food but couldn’t draw any definitive conclusion (19Trusted Source).

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

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. That’s why the results of these studies aren’t conclusive.

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 (20Trusted Source).

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 (7Trusted Source).

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

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 doesn’t always remove them completely (22, 23Trusted Source).

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

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 (20Trusted Source).

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 (7Trusted Source).

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

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 doesn’t always remove them completely (22, 23Trusted Source).

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