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Title : What is organic food, and is better than non-organic?
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What is organic food, and is better than non-organic?

Organic food has exploded in popularity over the past two decades.

Indeed, US consumers spent $ 39.1 billion on organic products in 2014 ( 1 ).

The popularity does not seem to be slowing down, as sales increased by more than 11% from 2014 to 2015 ( 1 ).

Many people think that organic foods are safer, healthier and tastier than regular foods ( 2 ).

Others say it is better for the environment and animal welfare.

This article objectively compares organic and non-organic foods including their nutrient content and effects on human health.

What is organic food?

The term "organic" refers to the process of how certain foods are produced.

Organic foods are grown or raised without the use of artificial chemicals, hormones, antibiotics or genetically modified organisms .

To label organic product, a food product must be free of artificial food additives.

This includes artificial sweeteners, preservatives, colorings, flavorings and MSG (MSG).

organic crops tend to use natural fertilizers such as manure to improve plant growth. Organically raised animals are also not given antibiotics or hormones.

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

The most commonly purchased organic foods are fruits, vegetables, grain Dairy products and meat. Today there are also many organic products available processed, such as soft drinks, biscuits and breakfast cereals.

Conclusion: Organic foods are produced by agricultural practices that use only natural substances. This means avoiding all artificial chemicals, hormones, antibiotics or genetically modified organisms (GMOs).

Organic foods may contain more nutrients

Studies comparing the nutrient content of organic and non-organic foods have provided mixed results .

This is most likely due to natural variation in food handling and production.

However, evidence suggests that organically grown foods can be more nutritious.

organic crops have more antioxidants and vitamins

Several studies have found that organic foods generally contain antioxidants higher levels of and certain micronutrients, such as vitamin C , zinc and iron ( 3 4 5 6 ).

In fact, the antioxidant levels can be up to 69% higher in these foods ( 6 ).

One study also found that berries and organic farming corn contained 58% more antioxidants and up to 52% higher amounts of vitamin C ( 5 ).

What's more, one study reported that replacing regular fruits, vegetables and cereals with organic versions could provide extra antioxidant diet. This is comparable to eating additional 1-2 servings of fruits and vegetables a day ( 6 ).

organic plants do not rely on chemical pesticides spray to protect themselves. Instead, they produce more of their own protection compounds, ie antioxidants.

This may partly explain the higher levels of antioxidants in these plants.

Nitrate levels are generally lower

organic crops have also been shown to have lower levels of nitrate. In fact, studies have shown that nitrate levels are 30% lower in these cultures ( 6 7 ).

high nitrate levels are linked to an increased risk of certain cancers ( 8 ).

are also linked to a condition called methemoglobinemia , a childhood disease that affects the body's ability to carry oxygen ( 8 ).

Dairy and Meat may have a more favorable profile of fatty acids

Organic Dairy and dairy products may contain higher levels of omega-3 fatty acids and slightly higher amounts of iron, vitamin E and some carotenoids ( 7 9 ).

However, organic milk may contain less selenium and iodine than non-organic milk, two minerals that are essential for health ( 9 ).

In a review of 67 studies found that organic meat contained higher levels of omega-3 and slightly lower levels of saturated fats than conventional meat ( 10 ).

Increased intake of omega-3 fatty acids has been associated with many health benefits , including a lower risk of heart disease.

However, several studies found no difference

Although several studies have found that organic foods contain more nutrients, many others have found insufficient evidence to recommend organic on inorganic ( 11 ).

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

Although a slightly higher intake of certain nutrients was observed in the organic group, this is most likely due to increased global consumption plant ( 12 ).

A review of 55 studies found no difference in the nutrient content of organic crops from regular, with the exception of lower levels of nitrate in organic products ( 13 ).

Another review of 233 studies found a lack of solid evidence to conclude that organic foods are more nutritious than regular foods ( 11 ).

However, it is important to remember that these studies vary greatly in their results.

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

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

Natural variations in the production and handling of food make comparisons difficult. Therefore, the results of these studies should be interpreted with caution.

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

less chemicals and resistant bacteria

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

The evidence suggests that consumption of these foods can reduce their exposure to pesticide residues and antibiotic resistant bacteria ( 11 ).

One study found that levels of Cadmium , an extremely toxic metal, were 48% lower in organic products. In addition, pesticide residues were four times more likely to be found in non-organic crops ( 6 ).

Significantly higher levels of cadmium and pesticide residues in conventionally grown produce were still well below safety limits ( 14 ).

However, some experts worry that cadmium can accumulate over time in the body, which can cause damage. Washing, washing, peeling and cooking can reduce these chemicals, but not always completely removed ( 15 ).

However, evidence suggests that the risk of exposure to pesticide residues in food is small and is likely to cause damage ( 16 ).

Because organic agriculture does not using antibiotics in animals, these products generally contain slightly lower levels of bacteria resistant to antibiotics ( 17 18 ).

Conclusion: The choice of organic foods can reduce your exposure to toxins, pesticide residues and antibiotic resistant bacteria. However, the levels of toxins in other vegetables are generally well below safe limits.

Benefits are organic foods have health?

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

For example, several laboratory studies found that compounds helped protect cells from damage. And animal studies show that diets can benefit organic growth, reproduction and the immune system ( 7 ).

One study also reported that an organic diet fed chickens showed reduced weight gain, and had stronger immune systems ( 19 ).

Observational studies in humans have linked organic foods to a reduced risk of allergies and eczema in children and infants ( 7 20 21 ).

A large observational study of 623.080 women found no difference in the risk of cancer among those who never ate organic food and those who regularly ate ( 22 ).

Another study found that antioxidant levels were higher in men after an organic diet. However, this study was small, nonrandomized ( 23 ).

When 16 people followed an organic or conventional diet for two periods of 3 weeks, organic diet had slightly higher levels of certain antioxidants in your urine. However, this study also had limitations that may have caused differences ( 24 ).

Unfortunately, simply not enough strong evidence available to confirm that organic foods on human health than conventional foods ( 7 11 ) benefit.

More high-quality studies are needed

.

Conclusion :. There is not enough strong evidence is available to demonstrate that the organic consumption provides health benefits to eating regular foods

Organic foods unwanted is still junk food

The fact that a product is labeled "organic" that does not mean it's healthy.

Some of these products are being processed foods high in calories Sugar salt and added fats.

For example, organic cookies, chips, soda and ice cream can be purchased at supermarkets.

Despite being organic, these products are still unhealthy. So if you are trying weight loss or eat healthy, you may be hurting yourself by eating these foods.

labels for organic products often claim that ingredients are "natural" - for example, the use of raw cane sugar instead of simple sugar. However, sugar is still sugar .

Most people consume excess sugar already. To think it is healthy to consume large amount of organic sugar is simply wrong.

In simple terms, when food organic waste is chosen, you may just be choosing a slightly higher quality version of the regular junk food.

However, in general, since regulations prohibit the use of artificial food additives in these foods, buying organic is a good way to avoid many of the chemicals that often conventional foods are added .

Conclusion: processed organic food may still be low in nutrients and high in added fat, sugar and calories. Organic food is still junk junk food.

How to know if you are buying organic

The US Department of Agriculture (USDA) has established an organic certification program.

This means that any farmer or food producer selling organic food must meet strict government standards.

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

In addition, consider these statements in food labels , so you can identify food that is truly organically grown:

• 100 % organic :. This product is made entirely of organic ingredients
• Organic :. At least 95% of the ingredients of this product are organic
• Made with Organic :. At least 70% of the ingredients are organic

If a product contains less than 70% organic ingredients, which can not be labeled as organic or use the USDA seal.

Similar rules apply in Europe, Canada and Australia. Each country or continent has its own label to help consumers identify organic foods.

Conclusion :. To identify organic foods, locate the appropriate seal or a statement as one of the three previous examples

Take Home Message

Organic foods may contain more antioxidants and nutrients than regular food, although the evidence is mixed.

Consumption of organic foods may also reduce their exposure to artificial chemicals, hormones and bacteria resistant to antibiotics.

However, it is often more expensive and spoil faster .

Furthermore, it is unclear whether going organic has additional health benefits.

Whether to buy organic products is a choice you should make based on their preferences and personal values.

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