Name: Chelsea

Class: 11A
Topic: Biology
Plants
Nutrients
Title: Is organic produce actually better for you?

I. INTRODUCTION

Once found only in health food stores, organic food is now a regular feature at most supermarkets.
And that's created a bit of a dilemma in the produce aisle. Which should you choose?

Firstly what food items can be categorized into produce?

Produce is a generalized term for a group of farm produced crops and goods, including fruits and
vegetables, meats, and milk. More specifically, the term "produce" often implies that the products
are fresh and generally in the same state as where they were harvested.

Organic produce
The term “organic” refers to the way agricultural products are grown and processed. Organic
produce refer to agricultural products that are grown and processed without the use of fertilizers,
growth regulators, livestock feeds, pesticides, additives, and bio engineered genes (GMOs). Organic
farming is controlled by regulations which differ from country to country. The main concept of
organic farming is to grow food without the use of synthetic materials or genetically modified
crops.

Organically grown crops tend to use natural fertilizers like manure to improve plant growth.
Animals raised organically are also not given antibiotics or hormones. Farmers growing organic
produce do not use conventional methods to fertilize or control weeds and insects.

While the regulations vary from country to country, in the U.S., organic crops must be grown
without the use of synthetic herbicides, pesticides, and fertilizers, or bioengineered genes (GMOs).
Organic livestock raised for meat, eggs, and dairy products must be raised in living conditions
accommodating their natural behaviors (such as the ability to graze on pasture) and fed organic feed
and forage. They may not be given antibiotics, growth hormones, or any animal by-products.

Conventional produce.
In conventional farming, farmers utilize chemical fertilizers to enhance plant growth. Conventional
foods are made using pesticides, chemical herbicides. In animal rearing, conventional farmers
administer antibiotics and growth hormones to improve the growth and well being of the animals.

History of organic farming

The concepts of organic agriculture were developed in the early 1900s by Sir Albert Howard, F.H.
King, Rudolf Steiner, and others who believed that the use of animal manures (often made into
compost), cover crops, crop rotation, and biologically based pest controls resulted in a better
farming system.

In the summer of 1924 Rudolf Steiner presented what has been called the first organic agriculture
course to a group of over one hundred farmers and others at Koberwitz, now Kobierzyce, Poland.

Organic produce is known to be a better option to regular produce. Fact or myth?

Advocates say organic food is safer, possibly more nutritious, and often better tasting than non
organic food. They also say organic production is better for the environment and kinder to animals.

And more and more shoppers seem convinced. Even though organic food typically costs more,
sometimes a lot more, sales are steadily increasing.

"We've had a strong 20%-a-year growth rate since 1990," says Katherine DiMatteo, executive
director of the Organic Trade Association (OTA). She also says more land is going into organic
production all the time up to 2.35 million acres in 48 states as of 2001.

Organic foods have exploded in popularity over the last two decades. In fact, US consumers spent
$39.1 billion on organic produce in 2014. The popularity does not seem to be slowing down, as
sales increased by more than 11% from 2014 to 2015.
Many people think organic food is safer and healthier than regular food. Health experts and
consumers have long debated whether organic foods are more nutritious and safer than conventional
foods. “This is a controversy that’s been going on for a long time,” says Dr. Michelle Hauser, a
certified chef, nutrition educator, and clinical fellow in medicine at Harvard Medical School.

Having grown up in a household where I was made to believe that organic produce is much better
for you health wise than its regular conventional counterpart, caused curiosity to bubble inside of
me. Is organic really better? Because of this, I have decided to conduct this research. After eating
both types of produce throughout my whole life, I predict that the outcome would be that organic or
not it won’t make much of a difference. Will my hypothesis be correct? Let’s find out together!

II. DISCUSSION

There is some evidence suggesting that organic foods have health benefits.
It was discovered that there was a notable difference in the level of antioxidants in fruits and
vegetables. Organic fruits and vegetables provide between 20% and 40% higher antioxidant level
than conventional foods. These antioxidants contained in organic food such as flavonoids and
carotenoids have the ability to protect cells from aging and damages that can lead to cancer.
Another study found that antioxidant levels were higher in men following an organic diet. However,
this study was small and not randomized. When 16 people followed an organic or conventional diet
over two 3-week periods, those on the organic diet had slightly higher levels of certain antioxidants
in their urine. Yet this study also had limitations that may have caused the differences. Studies
comparing the nutrient content of organic and non-organic foods have provided mixed results. This
is most likely due to natural variation in food handling and production.

Animal studies show that organic diets may benefit growth, reproduction and the immune system. A
large observational study of 623,080 women found no difference in cancer risk between those who
never ate organic food and those who ate it regularly.

Compared to non-organic food, organic food does not contain hydrogenated fat. Accordingly,
hydrogenated fat can lead to heart diseases. Therefore, it is always good for the heart to patronize
organic food.
Several studies have found that organic foods generally contain higher levels of certain
micronutrients, such as vitamin C, zinc and iron. Organically grown crops have also been shown to
have lower levels of nitrate. In fact, studies have shown that nitrate levels are 30% lower in these
crops. High nitrate levels are linked to an increased risk of certain types of cancer. They’re also
linked to a condition called methemoglobinemia, a disease in infants that affects the body’s ability
to carry oxygen. That being said, many people believe that the harmful effects of nitrates have been
overstated. The benefits of eating vegetables far outweigh any negative effects. An observational
study comparing the nutrient intakes of nearly 4,000 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.

A research funded by The European Union (EU) found that cadmium, an extremely toxic metal,
were 48% lower in organic produce. In addition, pesticide residues were four times more likely to
be found in non-organic crops. It is important to note that the higher levels of cadmium and
pesticide residue in conventionally grown produce were still well below safety limits

Organic Dairy and Meat May Have A More Favorable Fatty Acid Profile
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. However, organic milk may contain less
selenium and iodine than non organic milk, two minerals that are essential for health. A review of
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 organic foods to contain more nutrients,
many others have found insufficient evidence to recommend organic over inorganic.

Nevertheless, it is important to remember that these studies vary quite widely in their results. 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 type of farm. The natural variations in the
production and handling of foods make comparisons difficult. Therefore, the results of these studies
must be interpreted with caution.

Organic food is GMO-free

GMOs are engineered to make food crops resistant to herbicides and/or to produce an insecticide.
While the U.S. 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. Observational studies in humans have linked organic foods to a lower risk of allergies
and eczema in children and infants. People with allergies to foods, chemicals, or preservatives may
find their symptoms lessen or go away when they eat only organic foods.

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. Non organic produce are not the only source of pesticides in our daily life.
Even if we bought only organic, we would encounter pesticides on recently sprayed grass, in the air
we breathe, and in the soil and dust. It is nearly impossible to reduce our pesticide exposure to
absolute zero. That said, your exposure to harmful pesticides will likely be lower when eating
organic. Even so, the amount of man-made pesticide residues found in conventional foods is still
well below the level that the Environmental Protection Agency has deemed unsafe. The real issue is
whether these small doses, over years and decades, might add up to an increased health risk down
the line.

What are the possible risks of pesticides?

Most of us have an accumulated build-up of pesticide exposure in our bodies due to numerous years
of exposure. This chemical “body burden” as it is medically known could lead to health issues such
as headaches, birth defects, and added strain on weakened immune systems.

Does washing and peeling get rid of pesticides?

Rinsing fresh produce reduces but does not eliminate pesticides. Peeling sometimes helps, but
valuable nutrients often go down the drain with the skin.

Why is organic food often more expensive?

For many people, cost is the deciding factor. Organic foods are more expensive, and often
significantly more so, than non organic. On average, organic products are 47 percent more
expensive than non-organic foods. This varies depending on the product and season. Organic food is
more labor intensive since the farmers do not use synthetic pesticides, chemical fertilizers, or drugs.
Organic certification is expensive and organic feed for animals can cost twice as much. Organic
farms tend to be smaller than conventional farms, which means fixed costs and overhead must be
distributed across smaller produce volumes without government subsidies.

Spoils faster
Compared to non-organic food, organic produce has the possibility of going off a lot quicker. This is
due to the fact that it does not contain any form of preservatives. Likewise, it does not undergo any
irradiation procedures.

How to Know if You’re Buying Organic

The United States Department of Agriculture (USDA) has set up an organic certification program.
USDA certified organic foods are grown and processed according to federal guidelines addressing,
among many factors, soil quality, animal raising practices, pest and weed control, and use of
additives. Produce can be called organic if it’s certified to have grown on soil that had no prohibited
substances applied for three years prior to harvest. Prohibited substances include most synthetic
fertilizers and pesticides. As for organic meat, regulations require that animals are raised in living
conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100%
organic feed and forage, and not administered antibiotics or hormones.

Watch for these statements on food labels, so you can identify food that is truly organically grown:
• 100% Organic: This product is made entirely from organic ingredients.
• Organic: At least 95% of the ingredients in this product are organic.
• Made with Organic: At least 70% of the ingredients are organic.

If a product contains less than 70% organic ingredients, it cannot be labeled organic or use the
USDA seal. Similar standards are enforced in Europe, Canada and Australia. Each country or
continent has its own seal to help consumers identify organic food.
According to the Environmental Working Group, a nonprofit organization that analyzes the results
of government pesticide testing in the U.S., the following fruits and vegetables have the highest
pesticide levels, so are best to buy organic:

• Apples • Kale/Collard Greens

• Sweet Bell Peppers • Summer Squash
• Cucumbers • Nectarines
• Celery • Peaches
• Potatoes • Spinach
• Grapes • Strawberries
• Tomatoes • Hot Peppers
• Milk • Blueberries
• Meat • Corn
• Cherries • Soy
• Corn

DIFFERENCE IN NUTRIENT CONTENT OF 1 MEDIUM CELERY STALK

CONVENTIONAL CELERY ORGANIC CELERY

Nutrition Facts Nutrition Facts

For a Serving Size of 1 medium stalk (40g) For a Serving Size of 1 medium stalk (55g)
Calories from Fat Calories from Fat 0
Calories 6.4 Calories 10
0.6 (9.6%) (0%)
% Daily Value * % Daily Value *
Total Fat 0.1g - Total Fat 0g -
Sodium 32mg 2% Sodium 50mg 3%
Carbohydrates 1.2g - Carbohydrates 2.5g -
Net carbs 0.5g - Net carbs 1.5g -
Fiber 0.6g 3% Fiber 1g 4%
Protein 0.3g Protein 0.5g
Vitamins and minerals Vitamins and minerals
Vitamin A 8.8µg 1% Vitamin A 9µg 2%
Vitamin C 1.2mg 3% Vitamin C 6.75mg 12%
Calcium 16mg 2% Calcium 20mg 3%
Iron 0.1mg 2% Iron 0.1mg 1%
* The Percent Daily Values are based on a * The Percent Daily Values are based on a
2,000 calorie diet, so your values may 2,000 calorie diet, so your values may
change depending on your calorie needs. change depending on your calorie needs.
Fruits and vegetables you DON’T need to buy organic
These conventionally-grown fruits and vegetables are generally low in pesticides:

• Asparagus • Onion
• Avocado • Papaya
• Mushrooms • Pineapple
• Cabbage • Sweet Peas
• Sweet Corn • Sweet Potatoes
• Eggplant • Grapefruit
• Kiwi • Cantaloupe
• Mango • Watermelon
• Cauliflower • Carrots

VITAMIN C, Β-CAROTENE, NITROGEN AND NITRATES CONTENT OF ORGANICALLY AND

CONVENTIONALLY GROWN CARROTS.

III. RESULT
Contrary to popular belief, where organic produce is usually seen to be smaller, the data above
shows that for celery, the organic version weighs more, of an additional 15 grams. Comparing the
nutritional content, organic celery consists of higher amounts of every category except for total fat
and calorie content. So, for those going on a diet, choosing conventional celery might be a better
option for you. Other than that, the amount of vitamins and minerals of organic celery is
significantly higher, especially in vitamin C, resulting in it being the healthier pick.

Conflicting what the discussion portion discussed, organic carrots actually have lower levels of
vitamin C than it’s conventional counterpart. Even so, the diagrams above, proves that for carrots at
least, organic versions contain lower levels of nitrate (leading to a lower risk in cancer).

IV. CONCLUSION

Unfortunately, there’s simply not enough strong evidence available to confirm that organic foods
benefit human health more than conventional foods. Right now, no one can say for sure whether
organic food is any more nutritious than conventional food.

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. "There's really very limited information in people on actual health outcomes
with consumption of these products," says David Klurfeld, PhD, chairman of the department of
Nutrition and Food Science at Wayne State University in Detroit. "We don't know enough to say
that one is better than the other.”

Food experts caution that while the big picture is important, you must make the decision that makes
the most sense for you. If you can manage the higher price, and you like the idea of fewer pesticides
organic food may be for you. But don't skimp on healthy conventional foods just because you think
you need to save your pennies for the few organic items that you can afford. Whether to buy organic
is a choice you should make based on your preferences and values. People choose organic food for
different reasons. Whether you choose organic or non-organic food, you can still eat healthy.