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If you don't get the confirmation within 10 minutes, please check your spam folder. Related Stories. Already a print subscriber? Go here to link your subscription. Need help? Visit our Help Center. Several older studies have found that organic foods generally contain higher levels of antioxidants and certain micronutrients, such as vitamin C, zinc, and iron 4 , 5 , 6 , 7.
This was comparable to eating 1—2 extra portions of fruit and vegetables daily 7. Organic plants do not rely on chemical pesticide sprays to protect themselves. Instead, they produce more of their own protective compounds, namely antioxidants. Organically grown crops have also been shown to have lower levels of nitrate.
High nitrate levels are associated with an increased risk of certain types of cancer 9 , Organic milk and dairy products may contain higher levels of omega-3 fatty acids and slightly higher amounts of iron, vitamin E, and some carotenoids 13 , 14 , However, organic milk may contain less selenium and iodine than non-organic milk.
These are two minerals that are essential for health A review of 67 studies found that organic meat contained higher levels of omega-3 fatty acids and slightly lower levels of saturated fats than conventional meat A higher intake of omega-3 fatty acids has been associated with many health benefits , including a reduced risk of heart disease. While several studies find that organic foods can have significant positive outcomes, others have found insufficient evidence to recommend organic over conventional An observational study comparing the nutrient intakes of nearly 4, adults consuming either organic or conventional vegetables found conflicting results.
Although a slightly higher intake of certain nutrients was seen in the organic group, this was most likely due to higher overall vegetable consumption Another review of studies found a lack of strong evidence to conclude that organic foods are more nutritious than regular foods This is because the nutrient content of food depends on many factors, such as soil quality, weather conditions, and when the crops are harvested.
The composition of dairy products and meat can be affected by differences in animal genetics and animal breed, what the animals eat, the time of year, and the type of farm. The natural variations in the production and handling of foods make comparisons difficult. Organically grown crops may have less nitrate and more of certain vitamins, minerals, and antioxidants. Organic dairy products and meat may have more omega-3 fatty acids.
However, the evidence is mixed. Evidence suggests that consuming these foods may reduce your exposure to pesticide residues and antibiotic-resistant bacteria The USDA also has guidelines on how organic foods are described on product labels:. No, "natural" and "organic" are not interchangeable terms. In general, "natural" on a food label means that it has no artificial colors, flavors or preservatives. It does not refer to the methods or materials used to produce the food ingredients.
Other common food labels should also not be confused with organic labels. For example, the guidelines for certified organic beef include — among a number of requirements — access to pasture during a minimum day grazing season and no growth hormones. But the labels "free-range" or "hormone-free," while they must be used truthfully, do not indicate a farmer followed all guidelines for organic certification.
There is a growing body of evidence that shows some potential health benefits of organic foods when compared with conventionally grown foods. While these studies have shown differences in the food, there is limited information to draw conclusions about how these differences translate into overall health benefits. One common concern with organic food is cost. Organic foods typically cost more than their conventional counterparts.
Higher prices are due, in part, to more expensive farming practices. Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:.
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Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products. It could be grown in your local community, your state, your region, or your country. Financial: Money stays within the local economy. More money goes directly to the farmer, instead of to things like marketing and distribution. Transportation: In the U. Or the food is highly processed in factories using preservatives, irradiation, and other means to keep it stable for transport.
Freshness: Local food is harvested when ripe and thus fresher and full of flavor. Some small local farmers use organic methods but may not be able to afford to become certified organic.
The ongoing debate about the effects of GMOs on health and the environment is a controversial one. For example, much of the sweet corn consumed in the U.
GMOs are also commonly found in U. If the ingredients on a package include corn syrup or soy lecithin, chances are it contains GMOs. The use of toxic herbicides like Roundup glyphosate has increased 15 times since GMOs were introduced.
While the U. Food and Drug Administration FDA and the biotech companies that engineer GMOs insist they are safe, many food safety advocates point out that no long term studies have ever been conducted to confirm the safety of GMO use, while some animal studies have indicated that consuming GMOs may cause internal organ damage, slowed brain growth, and thickening of the digestive tract.
GMOs have been linked to increased food allergens and gastro-intestinal problems in humans. While many people think that altering the DNA of a plant or animal can increase the risk of cancer, the research has so far proven inconclusive. As mentioned above, one of the primary benefits of eating organic is lower levels of pesticides. However, despite popular belief, organic farms do use pesticides.
The difference is that they only use naturally-derived pesticides, rather than the synthetic pesticides used on conventional commercial farms. Natural pesticides are believed to be less toxic, however, some have been found to have health risks. That said, your exposure to harmful pesticides will likely be lower when eating organic. Most of us have an accumulated build-up of pesticide exposure in our bodies due to numerous years of exposure. Some studies have indicated that the use of pesticides even at low doses can increase the risk of certain cancers , such as leukemia, lymphoma, brain tumors, breast cancer and prostate cancer.
Children and fetuses are most vulnerable to pesticide exposure because their immune systems, bodies, and brains are still developing.
Exposure at an early age may cause developmental delays, behavioral disorders, autism, immune system harm, and motor dysfunction. Pregnant women are more vulnerable due to the added stress pesticides put on their already taxed organs.
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