Organic produce was once found only at specialty health food stores or farmers markets; now it can be found across grocery store aisles. Although clinical trials on an organic diet remain scarce, research shows its various health advantages.
Organic plant-based foods contain less pesticide residues and cadmium while providing more vitamin C, polyphenols, omega-3 fatty acids and other beneficial components.
Reduced Risk of Cancer
Study participants were followed for 4.5 years; those with higher organic food scores had reduced cancer risks, especially postmenopausal breast cancer and non-Hodgkin lymphoma.
However, many factors also impact cancer risk, so more studies will need to be done in order to accurately gauge whether organic foods really do lower cancer rates compared with their non-organic counterparts. But these results align with other research that suggests lower risks of certain cancers when adopting an organic diet.
Lower Body Weight
No matter whether it is organic or not, it is vital that we consume five fruits and vegetables daily for good nutrition and weight management. Organic food may even offer additional nutrient benefits that could lead to decreased body weight.
Organic claims may have an impactful influence on calorie judgments and consumption recommendations (Study 1). People high on pro-environmentalism could be particularly sensitive to these effects, consistent with the positive halo effect theory of marketing.
Reduced Risk of Obesity
Consuming organic food has been linked with reduced risks of obesity, type 2 diabetes and cancer; however, these findings should be interpreted with caution due to studies’ limited designs.
Studies have demonstrated that organic food contains higher concentrations of vitamins and minerals, including more antioxidants and 50% more omega-3 fatty acids in dairy and meat products.
Reduced Risk of Diabetes
Studies indicate a correlation between consumption of organic health foods and lower rates of type 2 diabetes. According to data from the National Health and Nutrition Examination Survey, those who purchased most of their fruits, vegetables and milk organically had 35% lower odds of type 2 diabetes development.
Organic dairy products provide many health advantages over their conventional counterparts, including reduced pesticide residue exposure and higher concentrations of beneficial fatty acids.
Reduced Risk of Heart Disease
Studies indicate that organic foods contain higher concentrations of some essential vitamins and minerals; however, their overall impact on human health remains undetermined.
Researchers conducted an in-depth comparison between organic and conventional fruits, vegetables, grains and meats and discovered that organic food consumption was linked with reduced cardiometabolic risks and lower pesticide exposure; however, long-term studies of specific diseases are required before definitive conclusions can be drawn about their benefits; additionally organic options tend to cost more.
Reduced Risk of High Blood Pressure
Organic foods generally contain fewer pesticides and may provide greater levels of essential vitamins and nutrients, but more high quality human studies need to be conducted in order to ascertain whether organic food consumption has any beneficial impacts on particular health problems.
Studies have demonstrated that organic tomatoes and corn contain higher antioxidant levels than their conventional counterparts; however, these differences don’t translate to significant overall health advantages.
Reduced Risk of Allergies
Many consumers choose organic food because they believe the soil used for organic farming is more nutrient-rich, however research has demonstrated no consistent differences in terms of nutrient content between organic and conventional food products.
Researchers know that organic food consumers tend to be more active and have healthier diets than the average person, leading to them opting for organic produce over regular food options.
Reduced Risk of Infertility
Organic products are produced without using synthetic pesticides and fertilizers, and do not contain genetic modification.
Multiple observational studies have investigated associations between organic food consumption and various health outcomes, such as hormone balance, non-Hodgkin lymphoma risk and breast cancer risk, as well as pesticide metabolite excretion.
In this preconception cohort study of couples trying to conceive, overall organic food consumption was associated with greater fertility; effects were strongest for vegetable and milk/dairy consumption.
Reduced Risk of Birth Defects
Though more high quality human studies are needed, evidence indicates that organic foods may be healthier. Organic vegetables contain lower concentrations of the toxic metal cadmium as well as more vitamins and minerals – including C, E, carotenoids, calcium, iron, magnesium and phosphorus.
One study concluded that babies born to mothers who regularly chose organic produce had 58% lower odds of hypospadias. This effect persisted even after adjustment was made for food consumption and other lifestyle factors.
Reduced Risk of Autism
Autism spectrum disorder (ASD) has been linked with nutritional deficiencies. Research suggests that eating organic food may help address some of these deficiencies.
If you can’t afford all organic food, select items from the Environmental Working Group’s Clean Fifteen and Dirty Dozen lists which require less pesticide residue respectively. Furthermore, try to steer clear of seed oils.
