
Is organic food
worth it?
Updated April 2020
In general, I am an advocate for organic food and farming for many reasons, ranging from sustainability to animal welfare and, of course, taste and potential nutritional benefits. But budget, availability and various other obstacles make eating a wholly organic diet nigh on impossible for almost everyone. So the most important point to make here is that it is better to eat and enjoy plenty of non-organic whole foods (fruits, vegetables, whole grains, proteins etc.) than to avoid them due to worries regarding their organic status.
Ultimately, it is my strongly held belief that it is the abundance of minimally processed whole foods in our diets that matters most, rather than whether they are all organic or not. You can certainly buy plenty of organic treats and sweets – but this does not automatically make them a healthier option.
However, I know that many people are increasingly choosing to buy organic, so in this article, I have tried to put together a list of products which you might decide are worth prioritising, and those which perhaps are less important, as well as (some of!) the reasons why.
Of course, there are many environmental, ethical and farming reasons why some people decide to buy organic produce – which is a whole other topic in itself – so here I am just going to focus on the nutrition and taste side of things. If you want more information on these topics, though, do take a look at the Soil Association website: http://www.soilassociation.org. For more discussion and resources on food sustainability, please do take a look at my article on the EAT-Lancet study
What is ‘organic’ anyway?
Organic farming as a term was first used in the 1940’s, to describe a holistic view of soil, crops, animals and society. The United Nations Food and Agriculture Organisation now states that “organic agriculture is a holistic production management system which promotes and enhances agro-ecosystem health, including biodiversity, biological cycles, and soil biological activity”.
Organic production can range from the way we manage our back gardens to huge high-tech agricultural enterprises. It may also include aquaculture, forestry, health & beauty and textiles. In the UK, this is often overseen by the Soil Association, who set various organic standards.
The EU also sets out legal requirements for organic production. The principles of organic farming ensure no use of synthetic pesticides, fertilisers, GMOs, hormones or routine antibiotics. However, some natural substances are approved for use as pesticides.

Fruit & Vegetables
Many people choose to buy organic fruit and vegetables for both health reasons and for taste. I have to admit that I really notice the taste difference between the produce that arrives weekly in my Riverford veg box and that which I buy in the supermarket. It’s fresher, far less plastic-wrapped, more diverse, and so often more delicious. Carrots and cucumbers are the real standouts for me, as well as cauliflowers that don’t turn to mush on cooking, spicy and interesting salad leaves, and really juicy tomatoes. But beyond the gastronomic benefits, there may also be some (albeit moderate) nutritional ones too.
According to a 2017 paper published in The Annual Review of Public Health, organically produced fruits and vegetables were found to have a slightly different nutritional profile than conventionally farmed produce. They found lower concentrations of protein and nitrate, but higher concentrations of certain micronutrients (including iron, magnesium, phosphorous, zinc and vitamins C) and in some cases, higher concentrations of phenols and flavonoids, some of may be of importance for human health (1).
Another study looking at over 300 research papers on organic vs. non-organic crops, concluded that the organic crops had significantly more phytonutrients (plant-based bioactive compounds, which are often antioxidant), but lower levels of pesticide residue and cadmium (a toxic heavy metal) (2). Cadmium is one of three heavy metals, the others being lead and mercury, which have a ‘maximum permitted contamination’ level in food, as set by the European Commission. It accumulates in the body, and can collect in the liver and kidneys. We do not need cadmium in our diets, so the less we consume, the better.
The latest edition of the annual EU report on pesticide residues in food (both conventional and organic) found just under 96% of 80,000 food samples tested fell within legally permitted levels. In other words, the vast, vast majority. We are lucky that we have stringent food safety standards for both organic, and conventionally produced foods, here in the UK, which make them both safe to eat.
While there is some understandable concern about the effects of consuming pesticide residue in our foods, it is unclear at present whether or not there are any long-term health consequences. Peeling, washing and cooking may help to reduce any potential exposure.
It is worth saying that even organic produce is not always completely free from pesticide residue. This is because there may be cross-contamination when nearby fields are sprayed, from food handling, packaging, storing or incorrect labelling.
THE BOTTOM LINE?
By all means, buy much of your fruit and veg organically, if this is an option available to you and sits within your budget. There may be some taste and minor nutritional benefits. And of course, it supports a more holistic approach to food production.
However, do not worry if this is not a realistic option. We are lucky that our food production here in the UK is well regulated, and safe to eat regardless of whether it is organic or not. It’s better to eat plenty of fruit and veg rather than avoiding it by worrying about whether it’s organic or not. Just wash it thoroughly before eating.
If you want to prioritise a few items to buy organically, then perhaps focus on those you eat the most of, rather than those you only eat occasionally. Signing up to an organic vegbox delivery scheme is often a cost effective option, too, as it tends to work out a bit cheaper than buying the equivalent products at the supermarket.
Dairy products
The choice on whether or not we consume dairy products is very much a personal one. I have written plenty more about this topic in my article Thinking About: Dairy.
If we do choose to consume dairy products, however, many people opt for organic. From a nutritional perspective, this has a couple of potential impacts. Organic milk may contain more healthy omega-3 fats, but it often also has considerably less of the essential minerals iodine and selenium than conventionally produced milk (3).
This is likely to be more related to the production systems (i.e., breeding, feeds, milking practices) rather than due to it being organic or not. In fact, pasture-fed animals, which are not necessarily ‘organic’, produce milk that is very similar to organic (4).
It is worth pointing out, however, that oily fish and plant oils, such as rapeseed, have much more omega-3 fat than milk – which is actually relatively poor source of these important nutrients, so the overall impact on our diets is fairly small.
Dairy products are a key source of iodine in the UK diet. Iodine is necessary for healthy infant development in pregnancy and for thyroid function. Therefore, it is important to make sure that you have a variety of iodine sources in your diet (particularly if you only consume organic dairy products if you avoid dairy altogether). For more information on iodine, please do take a look at this fact sheet.
THE BOTTOM LINE?
Dairy or not, organic or not, are both a personal choices. If you feel that the organic farming methods are perhaps kinder, or the uncertainty about residual chemicals (antibiotics, pesticides etc.) possibly found in some conventional milks is worrying, or you are swayed by the beneficial fat content, then go for organic milk and dairy products.
If you are more interested in maximising your iodine intake (perhaps you are a vegetarian, for example, and therefore do not get it from alternative sources such as meat or fish), then maybe conventional dairy products are better for you.


Meat
Although there is still a lot of research to be done in this area, a study published in 2016 systematically looked at all the research on organic vs. non-organic meat (5).
It concluded that organic meat contains slightly more of the healthy polyunsaturated fatty acids and omega-3 fats, but lower levels of saturated fats than non-organic meat. These effects, however, were small, and again were likely to be due to the fact that organic animals are raised with more access to outdoor foraging and grass, rather than the more restrictive grain feeding of non-organic animals.
As for dairy, more research is needed to assess whether any potentially undesirable chemicals (i.e., antibiotics, growth hormones, toxic metals and pesticides) sometimes found in conventionally raised animals, may have any harmful impact on us. There are a lot of scare stories about, but the science hasn’t made any clear conclusions just yet.
THE BOTTOM LINE?
From a nutrition perspective, it is likely that organic (or grass-fed) meat is perhaps a little healthier – in terms of the types of fat it contains – than non-organic meat. But these effects are marginal, so overall dietary balance is far more important to consider here. It might therefore be more a case of budget, taste and of course, animal welfare.
Of course, it is hard to consider organic vs. non-organic meat without giving consideration to animal welfare standards, which in the UK are higher for organically certified farms. This is the factor that primarily sways my decision making.
My approach these days, therefore, is to buy relatively little meat. I might eat poultry once or twice a week, and red meat perhaps only twice a month. But when I do, I will try to find high-quality, organic meat if possible. For more info on this, do see my article on Buying Meat: The questions to ask
References
(1) Brantsæter, A., Ydersbond, T., Hoppin, J., Haugen, M. and Meltzer, H., 2017. Organic Food in the Diet: Exposure and Health Implications. Annual Review of Public Health, 38(1), pp.295-313.
(2) Barański, M., Średnicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G.B. and et al. (2014) ‘Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses’, British Journal of Nutrition, 112(05), pp. 794–811.
(3) Srednicka-Tober, D., Baranski, M., Seal, C., Sanderson, R., Benbrook, C., Steinshamn, H. et al. (2016) Higher PUFA and omega-3 PUFA, CLA, α-tocopherol and iron, but lower iodine and selenium concentrations in organic milk: A Systematic Literature Review and Meta- and Redundancy Analyses. British Journal of Nutrition. In press – Feb 2016.
(4) The Soil Association (2016) Organic vs Non-organic: A new evaluation of nutritional differences: Milk. Available at: http://www.soilassociation.org/LinkClick.aspx?fileticket=511HdacUS80%3d&tabid=2300 (Accessed: 16 February 2016).
(5) Srednicka-Tober, D., Baranski, M., Sea, C., Sanderson, R., Benbrook, C., Steinshamn, H. et al. (2016) Composition differences between organic and conventional meat; a systematic literature review and meta-analysis. British Journal of Nutrition. In press – Feb 2016.
further articles
Autumnal Health
As we move into deep autumn, my thoughts turn toward preparing both myself and my larder for the cold months ahead. This…
New In Nutrition | Sept 2020
I’m so excited to share a brand-new feature with you, New in Nutrition.
80+ Healthy Breakfast Ideas
A nutritious breakfast can be a very positive way to start the day. Ensuring our bodies and brains are well nourished helps…
Why ‘eating the rainbow’ is not just a clichéd phrase
While eating a colourful diet alone is not sufficient – we also need to pay attention to the spread of our nutritional…
9 tips for a great night’s sleep
Many of us know the joy that comes from waking up after a wholly uninterrupted and blissfully restorative night, but also…
Is Joy a missing piece of the healthy puzzle?
Practicing good nutrition, healthy living, regular exercise or frankly, any aspect of wellness can, at least to some people,…
6 tips for cooking during coronavirus
It’s a strange world we all exist in at the moment and although it might not feel quite so new anymore, it certainly is a…
Summer Health
Summer is peak growing season, with fields, growing spaces, polytunnels, allotments and perhaps even our own gardens or…
Vitamin D
It is tricky to get enough vitamin D from food sources alone and although sunlight is our key alternative source, there may…
My 8 most-used pieces of kitchen kit
With so many of us now cooking all our meals at home and perhaps taking lockdown as an opportunity to finally clear out the…
How to enjoy cooking for one
First, I want to extend a validating hug to anyone struggling with the potential loneliness of cooking and eating alone,…
Self-care practices for our changing world
I feel passionately that NOW is the time when self care matters most. Access to support systems and professional resources…
Food & Mood
Good food is, for me, a huge source of comfort. That includes the process of cooking as well as sharing the resulting meal.…
Plant-based Diet: 9 Key Nutrients
This article gives a broad overview of 9 important nutrients to be aware of if you choose to consume a plant-based diet.…
Thinking About: Eating a plant-based diet
I believe it is important to be nutritionally informed when choosing to adopt a completely plant-based diet for the…
A Kinder Approach to Healthy Living
Mindful self-compassion is a beautiful concept and a radical shift for those of us used to having a particularly active and…
Winter Health
As autumn gently slides into winter and the riotous colours of Mother Nature subside into gentle, greyscale hues, the call…
14 Meal-planning Tips
14 Meal-planning tips for a cheaper, simpler and more nutritious diet, plus a printable sheet to help you get started.
How to ‘Build’ a Healthy Plate
If you, like many of us (myself included!), get stuck for inspiration on how to plan or put together a healthy meal from…
The Benefits of Keeping a Food & Symptom Diary
A food and symptom diary, can be a helpful way to take stock of our everyday eating and drinking habits and start to tune…
My Guide To Non-Food Treats
This is a concept that I have shared many times, but I realised I had never really compiled a list of ideas and suggestions…
Understanding Food Categories
I know it all might seem rather simple, but it is a good idea to build sensible, balanced knowledge of nutrition up from…
Eat More Fibre
Fibre is a key component of a healthy diet. Here in the UK, we are encouraged to consume 30g fibre per day – but the average…
Alcohol: How much is too much?
With Christmas soon upon us and the swing of festive parties and celebrations underway, champagne corks will be a-popping…
Thinking About: Fish
Fish is such a nutritious, versatile and delicious ingredient. I love how simple it is to make into a super healthy and…
Seasonal Affective Disorder
There is no definitive explanation for what causes SAD just yet, although there are various hypotheses – from chemical…
What is Positive Nutrition?
In recent years, I have wholeheartedly embraced the idea of Positive Nutrition. For those who read Nourish & Glow: The…
Gut Health, Part 1: The Basics of Gut Health
This topic is a real interest of mine. I often see clients who are struggling with all sorts of problems – ranging from skin…
Gut Health, Part 2: Probiotics and Prebiotics in gut health
In the second part of this gut health series, we are going to look at the role of probiotics and prebiotics in gut health –…
Gut Health, Part 3: How to nourish your gut
To nourish our guts, we first need to remove any potentially inflammatory factors (this could be some foods), improve…
Spotlight on Exercise, Part 1: The health benefits of exercise
It’s hard to argue with the fact that regular movement is good for our health. As well as playing an important role in…
Spotlight on Exercise, Part 2: The potential risks of over-exercising
Whilst no single definition of ‘over-exercising’ exists, I tend to think of it as the point at which your body is starting…
Spotlight on Exercise, Part 3: Creating An Exercise Habit
Moving our body throughout the day, regularly getting out of breath and incorporating some strength and resistance training…
Should I Be Taking Supplements?
This is a question that I am asked almost daily. The idea certainly seems appealing, that by taking these little pills, you…
Why Clean Eating Needs a Side Order of Common Sense
Just like fashion, trends in dieting come and go. I’ve been an interested observer of these for well over a decade now,…
Food Sustainability: A discussion of the EAT-Lancet report
I was really interested to read the EAT-Lancet Commission’s ‘Planetary Health Diet’ paper published in January 2019. It led…
Life as a Nutritional Therapist
One of the wonderful things about my profile as a nutritional therapist is that I get lots of budding nutritional therapists…
Thinking About Weight Loss
In summary, Functional Medicine is the scientific approach to health concerns that focuses on identifying any potential root…
Thinking About: Fats
The National Obesity Forum, in association with Public Health Collaboration, published a report which sought to address the…
What is Functional Medicine?
You may have noticed in my bio that I have a qualification from the Institute of Functional Medicine. Not many people really…
Buying Meat: The Questions to Ask
What is right for one person may be wholly wrong for another. I'm a strong advocate and supporter of personal choice – and…
Shopping Locally
Back in our grandparents’ day there were few supermarkets. Everything was brought locally, either from independent stores or…
How to spend less on food and still eat deliciously well
Food is often one of the biggest expenditures in many household budgets, after rent or mortgage payments. It is also…
100 healthy, plant-based recipes
A great many of us are choosing to enjoy more plant-based meals, for taste, health, environmental and/or ethical reasons.
12 Nourishing Convenience Foods
While I am an enthusiastic advocate of simple, home-cooked meals, there are certainly times when turning to healthy…
3 Christmas Tables
If you’re anything like me, half the fun of the Christmas meal is laying the table. It’s the one moment of the year where I…
New In Nutrition | Nov 2020
New in Nutrition is a place to showcase the new products, books, podcasts, people, places or initiatives that my team and I…
The Power of Positive Nutrition
Everyday food choices have become quite fraught for many people, which I think is a real shame. Food is one of life’s…
How I have changed my shopping habits recently
Perhaps one of the main benefits to come out of this year's experience was that it radically changed how I shop. Initially…
Thinking about: Caffeine
Wrapping my hands around a steaming mug of coffee on a cold morning, or sharing a cup of tea with a friend are a couple of…