The production of organic food has gained increasing importance worldwide, driven largely by consumer concerns over the potential negative health effects of foods grown through intensive, conventional farming methods (Brantsæter, Ydersbond et al. 2017).
In general, organic farming is defined by its avoidance of synthetic pesticides and fertilizers. While definitions of what qualifies as organic may vary from region to region, the EU has clear, unified regulations—such as (EC) 834/2007, 889/2008, and 1235/2008—that set these standards. For the average consumer, organic products are often perceived as healthier, safer (free from chemical contaminants), and more nutritious. This article examines the scientific basis behind the belief in the nutritional superiority of organic foods over conventional ones.
Myth: “Organic,” “eco,” or “bio” foods are automatically more nutritious than their conventional counterparts.
Researchers at Stanford University reviewed 240 studies comparing the nutrient content of organic and conventional foods. They found very few significant differences, aside from slightly higher phosphorus levels in many organic foods and increased omega-3 fatty acids in organic milk and organic chicken meat.
Organic foods also showed a modest safety advantage, containing 30% fewer pesticide residues than conventional products—though in both cases, levels remained within permitted safety limits. Among samples of organic meat, about one-third were less likely to contain antibiotic-resistant bacteria compared to conventional meat. However, bacteria responsible for foodborne illnesses were present at similar rates in both organic and conventional products (Smith-Spangler, Brandeau et al. 2012).
There are also studies that have examined the nutritional quality of pre-packaged organic foods compared to their conventional counterparts, but these are few in number and overall inconclusive (Sun, Liu et al. 2018; Mie, Andersen et al. 2017; De Lorenzo, Noce et al. 2010).
For example, a study by German researchers found that organic breakfast cereals contained significantly less sugar than conventional ones (Germer, Hilzendegen and Ströbele-Benschop 2013). By contrast, a U.S. study found no nutritional advantage in organic breakfast cereals when looking at macronutrients, micronutrients, and bioactive compounds (phytonutrients or phytochemicals with potential health benefits) (Woodbury and George 2014).
Interestingly, a study in the U.K. showed that organic yoghurts actually had a higher sugar content compared to other types of yoghurt, with the exception of dessert-style varieties (Moore, Horti and Fielding 2018). Finally, research in Brazil that analysed product labels and critical nutrients (free sugars, total fats, saturated fats, trans fats, and sodium) across a wide range of foods found that products carrying environmental claims such as “organic” were less likely to be high in these nutrients (Duran, Ricardo et al. 2019).
In conclusion, based on research conducted so far, there is no clear evidence that organic foods are always nutritionally superior to conventional ones. In fact, results vary depending on the product, the region, and the method of analysis. Some studies have found nutritional benefits in organic foods, while others have reported no significant differences. It is therefore important not to assume that “organic,” “eco,” or “bio” labels automatically guarantee higher nutritional value.
Regardless of whether we choose organic or conventional foods, several points are worth keeping in mind. Diets should be as varied as possible, with foods sourced from different places to ensure a broader range of nutrients and reduce the risk of higher exposure to a particular pesticide. Seasonal fruits and vegetables are best. Food labels should be read carefully—some organic products can still be high in sugar, salt, fat, or calories. Fresh fruits and vegetables should be washed thoroughly under running water to remove dirt, germs, and chemical residues from their surfaces. Removing leaves or peeling fruits and vegetables can also help reduce contamination.
References
- Brantsæter, A. L., Ydersbond, T. A., et al. (2017), “Organic food in the diet: Exposure and health implications”, in Annual Review of Public Health, vol. 38, pp. 295–313.
- De Lorenzo, A., Noce, A., et al. (2010), “The effects of Italian Mediterranean organic diet (IMOD) on health status”, in Current Pharmaceutical Design, vol. 16, no. 7, pp. 814–824.
- Duran, A. C., Ricardo, C. Z., et al. (2019), “Conflicting messages on food and beverage packages: Front-of-package nutritional labeling, health and nutrition claims in Brazil”, in Nutrients, vol. 11, nr. 12, art. no. 2967.
- Germer, S., Hilzendegen, C., and Ströbele-Benschop, N. (2013), “Sugar content of German breakfast cereals for children: recommendations and reality”, in Ernaehrungs Umschau international, vol. 60, no. 6, pp. 89–95.
- Mie, A., Andersen, H. R., et al. (2017), “Human health implications of organic food and organic agriculture: A comprehensive review”, in Environmental Health, vol. 16, no. 1, art. no. 111.
- Moore, J. B., Horti, A., and Fielding, B.A. (2018), “Evaluation of the nutrient content of yogurts: A comprehensive survey of yogurt products in the major UK supermarkets”, in BMJ Open, vol. 8, no. 8, art. no. e021387.
- Smith-Spangler, C., Brandeau, M. L., et al. (2012), “Are organic foods safer or healthier than conventional alternatives?: A systematic review”, in Annals of Internal Medicine, vol. 157, no. 5, pp. 348–366.
- Sun, Y., Liu, B., et al. (2018), “Inverse association between organic food purchase and diabetes mellitus in US adults”, in Nutrients, vol. 10, no. 12, art. no. 1877.
- Woodbury, N. J., and George, V. A. (2014), “A comparison of the nutritional quality of organic and conventional ready-to-eat breakfast cereals based on NuVal scores”, in Public Health Nutrition, vol. 17, no. 7, pp. 1454–1458.
Ana-Maria Zanfir is a senior vascular surgeon at the Cluj County Emergency Clinical Hospital and holds a PhD in medical sciences. She also serves as director of the Health Department of the Seventh-day Adventist Church in Romania.