Organic Food: 7 Scientifically-Proven Reasons To Include It In Your Diet

In 2017, natural meals gross sales within the US reached a whopping $49.Four billion (1).

We know that natural meals is meals that could be produced with out using dangerous pesticides and different artificial meals components. But then, how does natural meals actually make a distinction? Is it really going to spice up your health? Let us enable you discover solutions to such questions.

Table Of Contents

  • The Science Behind Organic Food
  • What Are The Benefits Of Organic Food?
  • How Is Organic Food Different From Regular Food?
  • What Foods Must You Consume Organic?
  • Organic Or Not? How Do You Check?

The Science Behind Organic Food

‘Organic’ refers back to the means farmers develop and course of agricultural merchandise, which entails enhancing soil and water high quality, decreasing air pollution, and enabling secure and pure livestock habits and behaviors.

Organic farming practices don’t enable using artificial fertilizers and pesticides, antibiotics, progress hormones (to livestock), or genetic engineering.

Foods (fruits, greens, grains, seeds, and so forth.) produced from such strategies are sometimes thought-about more healthy and much more nutritious (2).

Though there’s want for extra analysis, research recommend that natural agriculture could contribute to optimum health standing and in addition scale back the danger of growing persistent illnesses (three).

All of this exhibits us how natural meals will be higher. Now, we will get into the specifics.

What Are The Benefits Of Organic Food?

1. Organic Food May Offer More Nutrients

Studies present that natural meals affords little to reasonable will increase in sure vitamins. This is very true within the case of some flavonoids that possess antioxidant properties (Four).

Research is ongoing, although. Animal research present barely larger ranges of ascorbic acid (vitamin C) content material in organically grown inexperienced leafy veggies and potatoes. Also, organically grown cereal crops contained higher high quality protein (5).

2. May Cut The Risk Of Chronic Diseases

Consumers of natural meals usually tend to stay more healthy lives and have a far decrease threat of persistent illnesses. This is as a result of they have a tendency to decide on extra recent veggies, fruits, and wholegrain merchandise (6).

Organic produce incorporates larger ranges of bioactive compounds. It additionally could comprise decrease ranges of unhealthy substances (like cadmium and artificial pesticides and fertilizers) when in comparison with typical agricultural merchandise (three).

Some research trace on the want for extra analysis. A examine carried out on the University of Oxford discovered that consumption of natural meals confirmed little or no discount within the incidences of most cancers (7).

three. May Boost Your Immunity

Some animal research present that consumption of natural meals could increase your immunity. After a health problem that damage the immune system, chickens receiving natural feed demonstrated sooner restoration (eight).

In the identical examine, chickens fed with conventionally grown feed confirmed the next total weight acquire of their lifespan. This wasn’t the case with natural feed.

Four. May Prevent Premature Aging

Organic meals could have larger ranges of vitamin C – and in addition of higher high quality. Studies present that vitamin C will help decelerate getting old (9).

5. Is Environment-Friendly

Organic meals is sweet for the atmosphere, which suggests it’s good for us. Organic agriculture, the place natural meals comes from, considers the long-term results on the ecosystem. Organic meals is produced with the goal of building an ecological stability, thereby sustaining soil fertility and stopping pest issues on the similar time (10).

The use of natural fertilizers (like animal manure or compost) for producing natural meals additionally improves soil construction and prevents water air pollution.

Organic meals additionally prevents topsoil erosion. Since soil is the inspiration for natural farming, the meals produced by way of such practices profit the atmosphere (11).

6. Is Non-GMO

The use of GMO (genetically modified organisms) is prohibited in natural meals. To meet the USDA natural rules, farmers are required to point out they aren’t utilizing GMOs of their produce (12).

Although GMOs could not all be unhealthy, the subject itself is hazy as of now. GM meals obtainable within the worldwide markets should not more likely to hurt human health – due to strict rules (13).

Research continues to be being completed, although. Until research are conclusive, stay away from GM meals as a lot as attainable.

7. May Taste Better

Research tells us that when vegetation develop organically with out using artificial pesticides, their style is enhanced. Higher antioxidant ranges (that are attribute of natural meals) can have an effect on the meals’s organoleptic qualities – together with the sensations of aroma, style, and mouthfeel.

Taste will be subjective. But even when sure people discover natural meals tasting higher, they’re solely extra more likely to proceed with it. Thanks to the abundance of antioxidants, natural meals helps battle illnesses like coronary coronary heart illness, stroke, and even some cancers – all of that are induced on account of oxidative stress (14).

Now you realize why natural meals will be much better than common produce. But then, what can we really imply by common produce? How is natural produce totally different from it?

How Is Organic Food Different From Regular Food?

Apart from the best way they’re produced, one other distinction is the antioxidant content material – natural meals is discovered to have comparatively larger ranges of antioxidants (15).

Well, there’s extra.

Those had been the variations between natural and common produce. Does this imply you’ll want to solely choose natural meals to any extent further? That is perhaps a bit of heavy in your pocket, proper? Any options?

What Foods Must You Consume Organic?

Ideally, all. But there are particular meals, which, as per analysis, usually tend to get uncovered to dangerous chemical substances and pesticides throughout their manufacturing.

According to the Environmental Working Group, an American activist group that makes a speciality of agricultural analysis and advocates clear consuming, following are the standard meals which are most certainly to comprise pesticides. EWG labels them because the Dirty Dozen*.

Food Percentage Of The Conventional Variety That Contains Pesticides What You Should Know
Peaches 99% Conventional peaches had been discovered to comprise a mean of Four pesticide residues.
Spinach 97% Conventional spinach had excessive ranges of permethrin, which is a neurotoxic insecticide (16).
Grapes 96% Grapes had been discovered to comprise a mean of 5 pesticide residues.
Celery 95% A pattern of typical celery contained practically 13 pesticides.
Nectarines 94% One pattern of typical nectarines contained residues of 15 pesticides.
Apples 90% 80% of the apples examined contained diphenylamine, a pesticide discovered to be poisonous (17).
Sweet bell peppers 90% Pesticides in typical candy bell peppers had been discovered to be poisonous to human health.
Tomatoes <90% An common conventionally grown tomato was discovered to comprise practically Four pesticides.
Potatoes <90% Conventional potatoes had been discovered to comprise chlorpropham, a herbicide that was discovered to trigger diarrhea and vomiting (18).
Pears 50% Conventionally grown pears contained excessive concentrations of pesticides, together with fungicides and pesticides.
Strawberries 33% A strawberry pattern contained 22 pesticide residues.
Cherries 30% Conventional cherries contained a mean of 5 pesticides.

*Values sourced from the official web site of EWG (19)

Conventional varieties of those meals are discovered to have excessive concentrations of pesticides. If you’ll want to choose these meals, going for natural varieties works greatest.

The Environmental Working Group has additionally give you one other set of meals, dubbed the Clean Fifteen, whose typical produce has the least quantity of pesticides**. These embody the next:

  • Avocados
  • Sweet corn***
  • Pineapples
  • Cabbages
  • Onions
  • Sweet peas (frozen)
  • Papayas***
  • Asparagus
  • Mangoes
  • Eggplants
  • Honeydew melons
  • Kiwis
  • Cantaloupes
  • Cauliflower
  • Broccoli

** Values sourced from the official web site of EWG (20).
***Sweet corn and papayas could also be produced from genetically modified seeds. Hence, select the natural types of produce for these meals.

If you need to go for these meals, it’s possible you’ll choose the standard selection. Of course, nothing beats natural. But in case you are underneath a price range, it’s alright to stay to conventionally grown types of these meals.

That mentioned, how are you going to determine natural meals when you have chosen to go natural? How to choose the correct ones?

Organic Or Not? How Do You Check?

Thankfully, the USDA (United States Department of Agriculture) has established a program with strict authorities requirements that assist us determine nearly all natural meals (21). These requirements additionally regulate how natural produce is grown, dealt with, and processed.

1. You can search for the next descriptions on merchandise:

  • “100 p.c natural” – Used on licensed natural vegetables and fruit, eggs, meat, and different single-ingredient and multi-ingredient meals (excluding water and salt). These could have the USDA seal.
  • “Organic” – This description means at the very least 95% of the elements of the product are licensed natural. The remaining non-organic elements could be from an inventory of extra elements additionally authorized by the USDA. These might also have the USDA seal.
  • “Made with natural” – This means at the very least 70% of the elements within the product are licensed natural. The remaining non-organic elements could be from an inventory of extra elements additionally authorized by the USDA. These could not have the USDA seal.
  • “Organic elements” – This can imply that lower than 70% of the elements within the product are licensed natural. This could not have the USDA seal.

2. You may examine for the Price Look-Up sticker. The sticker incorporates a code that helps you determine if the actual meals is natural (22).

  • Conventionally grown meals have a Four-digit code (conventionally grown apple: 4050).
  • Organic meals have a 5-digit code, beginning with the digit ‘9’ (natural apple: 94050).
  • Genetically engineered meals have a 5-digit code, beginning with the digit ‘eight’ (genetically engineered apple: 84050).

three. Check for his or her look. Organic meals should seem extra pure. Ideally, they shouldn’t be all vivid and glossy. The extra irregular their dimension, the higher. Also, choose seasonal produce. This prevents you from selecting meals within the unsuitable season (which may have been artificially produced with using pesticides). The Seasonal Produce Guide from USDA will be of assist. You can entry it right here.


There continues to be loads of analysis happening with natural meals. Studies carried out to this point have decided two outcomes – one which exhibits how natural meals will be higher than typical meals, and the opposite that exhibits how it’s no higher than the latter (23).

We wish to conclude by stating that natural meals is a greater possibility, and it could provide extra advantages. What about you? What do you assume? Do tell us by leaving a remark within the field beneath.

Expert’s Answers For Readers’ Questions

Is natural meals the identical as pure meals?

No. While natural means the best way a selected meals is produced, pure merely means the absence of synthetic colours, flavors, or preservatives within the meals.

Why is natural meals so costly?

One main purpose is the best way it’s produced. Since natural meals doesn’t contain using artificial chemical substances, it takes an extended (and the pure) time to provide natural crops. This makes it costly.

Also, the prevention of artificial chemical substances requires using extra labor – thereby growing the price.

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