By: Michelle Hanson MS, RD, LD

Over the years there has been much debate as to whether organic food items have more of a health benefit than conventionally grown or raised foods. Organic foods make up a huge part of our food industry. In fact, they made up 4.2% of the retail foods purchased according to the USDA. Despite some of the backlash regarding organic foods, the numbers are rising. They contributed to $31.4 billion sales last year, which is up significantly from 1997: $3.6 billion. There is evidence to support both sides that organic has superior nutritional value and that it provides no more benefit than the conventional food. But before both sides are presented, what exactly defines an organic food item and why are there different labels for organic items? The United States Department of Agriculture or USDA defines organic as the following: “food that is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are give no antibiotics or growth hormones. It is produced without using conventional pesticides; fertilizers; sewage sludge; bioengineering; or ionizing radiation.” The USDA has created three labels (or levels) for organic food items. They are as follows: 1.) 100% organic: indicates the food item is made with 100% organic ingredients, 2.) organic: made with at least 95% organic ingredients, 3.) made with organic ingredients: made with a minimum of 70% organic ingredients. Labeling in the food industry can be very tricky. If you decide to follow a strict organic diet (after reading this article) make sure you pay attention to the labels on your items.

We will first look at organic food as a superior nutritional choice. As mentioned before, organic food items are not sprayed with chemicals or pesticides. Therefore, non-organic items often contain pesticides within the edible part of the food. Items with a thinner skin or covering are more likely to contain the pesticides, like berries or apples. Bananas on the other hand have a thick outer coating and do not allow the same level of pesticides into the edible portion. As for the nutritional value, a study in 2007 out of Newcastle University in the United Kingdom found that organic produce has up to 40% higher values in certain vitamins and minerals: iron, vitamin C, and zinc. In addition, another study in the Journal of Agriculture and Food Chemistry (2003), found that organic corn and berries have 58% more of some antioxidants that aid in prevention of cardiovascular disease and up to 52% more vitamin C. So why is it that organic food items may contain a higher nutritional content of certain nutrients? When food is grown organically, the nitrogen that is in the soil is released more slowly into the plant, which allows the plant to grow at a normal rate and develop the proper amount of nutrients within it. When a plant is grown using non-organic methods, plants grow at a much faster rate and maximum nutritional value may not be achieved. As for dairy and meat products, non-organically raised animals are given antibiotics, growth hormones, and other medications to help them grow more quickly. Organic animals are fed organic feed and are allowed to graze in pastures. To prevent disease in organic animals they are raised in clean living conditions and a rotational feeding system is implemented. Many studies have indicated that organic dairy products and chicken contain more omega-3 fatty acids than their traditional non-organic counter parts.

On the flip side many believe that purchasing more costly organic items is in fact a waste of money because organic food does not have a superior nutritional quality. A review from the Annals of Internal Medicine concluded that although non-organic food items are exposed to pesticides during production, the amount is so minute, it does not have a harmful affect on consumers. The lead researcher of this study also stated that there is a large lack or research to prematurely conclude that organic is more beneficial than non-organic options. She states that organics has not been around long enough and it will take years before a definitely conclusion answer can be drawn. Another study out of the Stanford University School of Medicine did a review of 200 different studies. They were trying to follow individuals consuming organic and individuals consuming non-organic items and see if those who chose organic had better health and those that chose the non-organic options had detriments to their health status. It was noted at the end of their review that consuming organic food items did not prove to prevent disease or enhance the health of individuals.

So the choice is yours: organic vs. non-organic foods. There is evidence to support both sides of the argument. Many see the value in consuming organic, but can not afford to exclusively eat the higher-priced items. If this is the case when selecting try and consume organic with what is called “The Dirty Dozen.” These food items have been found to have the highest pesticide and chemical count and therefore can be most beneficial when consumed organic. The dirty dozen include: spinach, apples, celery, strawberries, peaches, nectarines, grapes, sweet bell peppers, potatoes, blueberries, lettuce, and kale. On the flipside, there is also “The Clean Fifteen.” The clean fifteen includes: onions, sweet corn, pineapple, avocado, asparagus, sweet peas, mango, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushrooms. These food items have been shown to contain a very low pesticide count and are therefore okay to purchase non-organic. So the choice is yours. The most important thing to remember is not all organic foods are healthy. Organic cookies or chips are still a processed food item and you are better off choosing a salad containing non-organic items.