Why organic matters but isn’t everything

Organic food promises purity and planet-friendly farming but is the label enough, or just the beginning of a much bigger nutritional story? Natalie Li writes
 

For years, the word “organic” has carried a halo of health, ethics, and environmental  stewardship. It’s the label that reassures shoppers they’re making a better choice – for themselves, for animals, and for the planet. But as the organic movement matures, so too does the conversation around its true value.  

Is organic food genuinely better, or is it just a starting point?

Decoding the organic standard

Organic agriculture varies by region, but its core principles are consistent: respect for the environment, animal welfare, and the production of high-quality food. Organic farming avoids synthetic pesticides, chemical fertilisers, growth hormones, antibiotics, and genetically modified organisms (GMOs). Instead, it relies on natural methods – longer crop rotations, mechanical weeding, and composting – to maintain soil health and control pests. 

The Soil Association defines organic as: “Organic is a system of farming and food production. Organic farmers aim to produce high-quality food, using methods that benefit our whole food system, from people to planet, plant health to animal welfare”. 

These practices are designed not only to protect ecosystems but also to produce food that’s safer and more nutritious. But does the science back that up? 

What’s in organic food?

A landmark meta-analysis led by Newcastle University examined 343 peer-reviewed studies comparing organic and conventional crops. The findings were striking: organic produce contained significantly higher levels of antioxidants such as polyphenolics and carotenoids – compounds linked to reduced risk of chronic diseases. Organic crops also boasted more vitamin C and trace minerals like zinc, while conventional crops had four times the pesticide residues and higher concentrations of cadmium, a toxic heavy metal. 

The benefits extended across food categories: 

• Organic soybeans had more protein and fewer anti-nutrients. 

• Organic tomatoes were 20-30% richer in lycopene and flavonoids. 

• Organic strawberries had higher anthocyanins and antioxidant activity. 

• Organic wheat flour showed improved digestibility and lower levels of arsenic and cadmium. 

Even meat wasn’t exempt. Sirloin steaks from organically raised, grass-fed cattle contained more omega-3 fatty acids and conjugated linoleic acid – compounds associated with heart health – than those from grain-fed, conventionally raised animals. 

Organic and your health

Animal studies offer intriguing clues. Rats fed organically grown crops showed enhanced immune responses, including increased lymphocyte proliferation – a sign of stronger immunity. Human studies, while limited to associations, suggest similar trends. A Norwegian study of over 28,000 pregnant women found that those who frequently ate organic vegetables had a 21% lower risk of pre-eclampsia. Another study linked high consumption of non-organic butter and cheese to increased risk of hypospadias, a birth defect in male infants – possibly due to chemical contamination in high-fat dairy. 

Adding to this body of evidence, a 2023 systematic review published in Clinical Nutrition ESPEN evaluated 30 studies on adults who consumed organic food for at least six months. The review found that organic food consumption was linked to lower cardiometabolic risk factors – such as obesity, diabetes, hypertension, and high cholesterol – in most cross-sectional studies. However, researchers cautioned that this could reflect the overall healthier lifestyle of organic consumers rather than a direct causal effect. Importantly, all clinical trials in the review consistently showed reduced pesticide exposure among organic eaters, a factor with potential long-term health implications. 

Organic September

“The health of soil, plants, animals and (hu)man is one and indivisible.” These words from Sir Albert Howard, botanist and co-founder of the Soil Association, echo with renewed urgency today. 

This Organic September, the Soil Association is spotlighting the vital link between soil health and human health. When we choose organic, we’re choosing farming that works with nature – not against it. By avoiding artificial pesticides and fossil fuel-derived fertilisers, organic systems build living, resilient soils. These soils grow stronger plants, which in turn produce more nutritious food. 

That’s why this year’s campaign invites you to nourish your “gut garden” by choosing organic. It’s not just about what you eat – it’s about how that food was grown.   

When organic isn’t enough

Dan Kittredge, founder of the Bionutrient Food Association, lifelong farmer and educator once believed organic was the gold standard, until his crops began to fail. 

“I just sort of presumed that organic was better,” he recalls. “And when I came to terms with the fact that being eaten alive by a flesh-eating fungus is not a sign of health… I slowly thought, ‘Wait, wait, wait, organic is better, but my plants aren’t healthy. What’s going on here?’” 

 His journey led him to a deeper truth: nutrient density matters more than certification. With decades of experience in regenerative agriculture, a holistic approach to farming that works with nature to improve soil health, and a deep understanding of soil science, Dan has made it his mission to empower farmers, gardeners, and consumers to unlock the full potential of their crops and landscapes. 

According to Kittredge’s research, the variation in nutrient levels between foods is staggering. 

Just trust your tongue. It’s been evolved for millennia to help you discern what’s best for you

“Literally, this carrot will have 40 times as many antioxidants as that, or 20 times as many polyphenols, or eight times as much phosphorus or four times as much sulfur.” 

Flavour and aroma, he argues, are not just sensory perks – they’re biological signals of nutritional quality. 

“Just trust your tongue. It’s been evolved for millennia to help you discern what’s best for you.” 

But most food, even organic, is falling short. 

“It’s almost impossible to find excellent quality anywhere… there’s a bell curve of quality and very few samples above the 60th percentile of what’s possible.” 

Rebuilding soil, reclaiming nutrition

Kittredge believes the answer lies in regenerative farming – an approach that works with nature to rebuild soil health and boost nutrient density. 

“I can help any farmer anywhere on the planet in two months transform their soil health… it’s not expensive. It just requires that you understand you’re working in harmony with nature and life and the microbiome.” 

His vision challenges the idea that organic certification alone guarantees quality. Instead, he advocates for a new standard – one that measures and rewards nutrient density. 

The verdict 

Organic food offers clear advantages: fewer toxins, more antioxidants, and farming practices that support environmental health. But as Kittredge reminds us, the label isn’t the destination – it’s the beginning. 

Until we develop systems that measure what truly matters, choosing organic is still a smart step, but not the final one. 

Don’t miss our podcast on soil health with Dan Kittredge coming soon on The Optimum Nutrition Podcast.