If you’ve ever wondered if organic is better for you nutritionally and health-wise, then here’s your answer: it is, and there’s proof. A meta-analysis based on 342 peer-reviewed publications on nutritional quality and safety in organic and conventional plant-based foods has concluded that’s the case. The findings were recently published in the British Journal of Nutrition, one of the world’s oldest and most-respected nutrition journals. Here are some of the details.
Compared to conventional crops, organic crops offer significantly higher levels of antioxidants—between 19 percent and 69 percent higher levels of certain antioxidants. But why are antioxidants important? One big reason is that antioxidants fight off free radicals and are associated with decreases in some major health risks, including those associated with cardiovascular, neurological and cellular unhealth. Another reason is that eating organic plants vs. conventional plants can result in a 20 to 40 percent increase in antioxidant intake—and again, much more for some antioxidants.
In fact, some studies say that the average American would have to increase his or her total antioxidant intake by three times to fight the damaging effects of free radicals. Eating organic plants can help build antioxidant intake.
Interestingly, the antioxidant reduction in conventional plants is most likely due in part to the “dilution effect” while growing the plants. Here’s what happens: more intensive fertilization and/or irrigation are needed to increase conventional crop yields, while the plants take all that and produce starch and carbohydrates, while not uptaking minerals or producing as many vitamins and antioxidants for the plant’s size and weight. The result? Higher yields and lower nutrition.
Then there are the pesticide levels in organic crops vs. conventional crops. The study showed that conventional crops were four times more likely to contain one or more pesticide residues compared to organic crops. That’s a huge problem because, even at low doses, pesticides can interfere with prenatal development and cause unique health risks—for infants, children and even adults, particularly those with compromised immune systems. Truth be told, research points to links between prenatal and early-life pesticide exposures and risk of autism, ADHD, asthma, food allergies, diabetes, being overweight and more.
Likewise, a report by the American College of Obstetricians and Gynecologists and the American Society for Reproductive Medicine says that pesticides can increase spontaneous abortion risks, certain birth defects and hurt long-term neurological health. And don’t forget that conventional plants can contain multiple pesticide residues, with some fruits and veggies containing more than 10.
Why does organic come out cleaner than conventional concerning pesticide residues? It’s simple, really. Organic certification rules don’t allow for farmers using toxic, synthetic pesticides—meaning that organic standards restricting pesticide use helps protect people from pesticide residues.
Charles Benbrook, Washington State University researcher and co-author of the study paper, says, “This study is telling a powerful story of how organic plant-based foods are nutritionally superior and deliver bona fide health benefits.”
So, if you weren’t already convinced that organic is the way to go, then this study’s findings should seal the deal. Once again, organic beats conventional.