Overview

Lately, organic food has gained immense popularity worldwide. People now spend about 92 billion USD on organic products each year. More farmers are switching to organic farming, with a significant 14.7% increase in organic farming land from 2014 to 2015. People choose organic for various reasons, including health, environmental concerns, and animal welfare. However, the main reason is the belief that organic food is healthier and more nutritious.¹

Organic food is usually bought by women who are health-conscious and have higher education and income levels. While there is little difference in the basic nutrients like protein and carbohydrates between organic and non-organic foods, organic products do have some advantages. They tend to have more antioxidants, and organic meat products have better fat profiles. More importantly, organic foods have less of the stuff we don't want. They contain fewer toxic substances like heavy metals and pesticides and may have less antibiotic-resistant bacteria. Some studies suggest that long-term pesticide consumption from conventional foods might have negative health effects, although some say pesticide levels in food are safe if they're below certain limits. This article discusses various aspects that come into play when considering organic food.¹

What does organic food mean?

Organic food refers to items that are produced using organic farming techniques. The most important feature of organic food is that it is grown without the use of synthetic chemicals, which means farmers don't use human-made pesticides or fertilisers for its production. Additionally, organic food is free from genetically modified organisms (GMOs).²

The difference between organic and conventional food³

Organic farming aims to be kinder to the environment and produce food without synthetic chemicals. It is different from regular or conventional farming in a few ways:

• Fertilisers: Organic farmers use animal manure and compost to fertilise the soil, while regular farmers use artificial chemical fertilisers.
• Pest control: Organic farmers rely on nature, such as bugs and birds, or use clever tricks to confuse pests, while regular farmers spray chemical pesticides to kill bugs.
• Weed control: Organic farmers pull weeds by hand, rotate crops, or cover the ground to prevent them, while regular farmers use chemical weed killers.
• Animal care: Organic farmers let animals roam, eat natural food, and live in clean spaces, while regular farmers might give animals antibiotics, growth hormones, and other medicines to make them grow faster and avoid getting sick.

Comparison of nutrient levels in organic vs. conventional foods 

While most research indicates that organic and conventional foods are similar in their basic vitamin and mineral content, organic options have some nutritional advantages. They contain higher levels of certain nutrients, including vitamin C, iron, magnesium, and phosphorus.⁵ More importantly, organic foods frequently have a much higher antioxidant content - sometimes up to 69% more than their conventional counterparts. Antioxidants are natural compounds that plants produce as a self-defence mechanism. These compounds may offer health benefits to even humans when consumed. This antioxidant boost in organic foods is particularly noteworthy, as it is a potentially significant difference in the nutritional profile between organic and conventional options, even when other nutrient levels are comparable.⁴

Theories say that organic plants, without pesticides to protect them, produce more of these antioxidant compounds as a natural defence. Another idea is that conventional farming methods, using lots of nitrogen fertiliser, might cause plants to focus more on growing big rather than defending themselves. In lab tests, organic vegetables showed more ability to fight DNA damage and slow down the growth of cancer cells compared to conventional veggies. For example, organic strawberries were better at slowing the growth of colon and breast cancer cells in petri dishes. However, no studies have shown these effects on people's bodies.⁴ Antioxidants have been associated with a reduced risk of chronic diseases such as cardiovascular disease, neurodegenerative disorders, and certain cancers⁶

Organic produce might be 20-40% healthier in terms of these beneficial compounds. But it is also often 40% more expensive. It is a choice that is to be made whether one could buy more conventional produce for the same money and get similar benefits. Many people choose organic to avoid pesticides and other chemicals, not just for extra nutrients. In the end, whether one chooses organic or conventional, eating more fruits and vegetables is always a good idea for health.⁴

Comparison of pesticide levels  in organic vs. conventional food

Pesticide residues have been found to be four times more common in conventional crops, which also had significantly higher levels of the toxic metal cadmium.⁶ It is important to understand that organic farming isn't completely free from pesticides. Organic farmers use pest control methods, but with a key difference: they rely on pesticides made from natural sources, not synthetic chemicals. These might include substances derived from plants, animals, or minerals rather than being created in a laboratory.⁷ For instance, pyrethrins are natural compounds derived from chrysanthemum plants, whereas pyrethroids are synthetic compounds designed to mimic the effects of pyrethrins. Scientists developed the chemical structures of pyrethroids based on the natural structures of pyrethrins. Despite their similar modes of action, pyrethrins are permitted in organic farming due to their natural origins, while pyrethroids are not.⁸ According to WHO, contact with large quantities of pesticides may result in acute poisoning or long-term health effects that may include cancer and adverse effects on reproduction.⁹

Is organic food better for the environment?

Organic farming is often considered a more eco-friendly way to grow food. It uses fewer chemicals, helps biodiversity, improves soil, and reduces pollution. However, there are other aspects which complicate the study:¹⁰

• Organic farms often produce less food per acre than conventional farms. This means we might need more land to grow the same amount of food. With the global population increasing, we need to produce more food. Going fully organic might make this harder, especially in countries with limited farmland.
• Some studies show organic farming might have a bigger climate impact. For example, organic peas in Sweden were found to have 50% higher emissions than conventional peas.
• What we eat can be more important than how it's grown. For example, organic chicken has less environmental impact than conventional beef. However, even organic meat has a bigger impact than most plant-based foods. 

In summary, while organic farming has many benefits, it is not a perfect solution to all our food and environmental challenges. The key is finding a balance that considers sustainability, animal welfare, efficiency, and the need to feed a growing world population. Current organic farming often focuses on luxury markets rather than feeding everyone. If one can afford it, buying organic fruits and vegetables is recommended.

Pros and cons of organic food³

There are multiple benefits of organic food that make people choose organic food:

• Environmental reasons: Organic farming is designed to be better for the environment. It aims to reduce pollution, save water and soil, and protect wildlife. Organic farms also try to maintain local ecosystems and biodiversity.
• Avoiding chemicals: Many people pick organic to avoid pesticides and other chemicals used in regular farming. Studies show that eating organic food reduces pesticide exposure, especially in children.
• Nutritional benefits: Some research suggests organic foods might have more nutrients. For example, one study found organic milk had more vitamins, antioxidants, and healthy fats. However, the nutritional difference isn't always significant for all types of food.
• Fewer additives: Organic foods are not genetically modified and don't contain artificial preservatives or additives.
• Animal welfare: Organic meat and dairy come from animals raised without antibiotics or growth hormones. Under organic standards, these animals are often treated more humanely.

While organic foods have these benefits, they might not always be dramatically different from conventional foods in every case. The biggest criticism received by organic food is that it is often more expensive than conventional food, and the reason behind this is the higher production costs which are due to:

• Organic animal feed costs more
• More labour-intensive farming (e.g., hand weeding instead of using herbicides)
• Use of bulky, expensive-to-ship compost and manure instead of chemical fertilisers
• Lower crop yields
• Crop rotation to keep soil healthy, which means less land used for growing at any time

However, there's another way to look at it. Conventional farming has hidden costs like soil erosion, water pollution, and health issues for farmers. When you consider these, organic farming might actually be cheaper in the long run.

Summary

Organic farming avoids synthetic chemicals and genetically modified organisms (GMOs) and employs natural fertilisers and pest control methods. The organic food market gains from its perceptions of health and environmental benefits. While debates about its nutritional superiority linger, organic food generally presents advantages like higher antioxidants and lower toxic residues. Despite higher costs, many consumers opt for organic foods to minimise chemical exposure and support eco-friendly practices.