benefits-of-Organic-food — Check out our guide to organic food for help figuring out what’s healthy and what’s hype.

By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

We all know eating healthy food is an important part of staying active, but what exactly qualifies as organic food, and what are the benefits of organic food? Organic food offers many health benefits, including being free of pesticide residues and growth hormones. But food labeling can be tricky to grasp. Understanding what organic means exactly and what foods are best to get organic can help you stay healthy on your fitness journey. I set out to answer these questions, as well as offer tips for eating organic on a budget.

Related Post: How to East Less Processed Foods

Check out these 15 benefits of organic food, and also learn what qualifies as organic food.

What is Organic Food?

Organic food is grown without the use of synthetic chemicals and does not contain genetically modified organisms. Organic foods can be fruits, vegetables, grains, dairy, and meat. Organic farms can be small or large, and they must meet strict United States Department of Agriculture requirements to label their food as organic.

Organic farms aim to cut pollution, provide safe places for farm animals to live, and promote a self-sustaining cycle of resources on a farm, according to the Mayo Clinic.

Although organic foods do not contain synthetic pesticides, they may contain some naturally-derived pesticides so they are not always pesticide-free.

Organic Meat

Unlike factory-farmed or “regular” meat, organic meat is raised without being injected with antibiotics and hormones. Organic beef is raised on a diet of grains, corn, and grazing on grass and they are not fed any GMOs or sewage sludge. The USDA requires that organic livestock is raised in a way that “accommodates their natural behaviors” so they are not confined to small spaces for long stretches of time.

Certified Organic Food

With all the different organic and natural claims on food, it can be confusing to know what to buy. There are certain standards that the U.S. Department of Agriculture (USDA) requires for a food to be certified as organic. The USDA guidelines include the following standards for the organic labels:

100% organic. This label is used on certified organic foods that have one ingredient or many ingredients if all the items are certified organic, except for salt and water. These foods may have a USDA seal.
Organic. Food can be labeled as organic if at least 95% of the ingredients are certified organic, except for salt and water. The items that aren't organic must be from a USDA list of approved additional ingredients. These foods may have a USDA seal.
Made with organic. If food has at least 70% certified organic ingredients, it can have a "made with organic" ingredients label. For instance, a cereal might be labeled "made with organic oats." The ingredient list must show what items are organic. Made with organic products are not allowed to carry a USDA seal.
Organic ingredients. If food has some organic ingredients but less than 70% of the ingredients are certified organic, the product can't be labeled as organic. It also can't have a USDA seal. The ingredient list can show which ingredients are organic.

Benefits of Organic Food

There are many benefits of organic food, for your health and the environment. Organic farms are held up to a more strict code of conduct and operating procedures than conventional farms. Here are 15 benefits of organic food:

More nutrients. Studies show that organic food includes more nutrients, including more antioxidants in fruits and vegetables.
Less risk of cancer. Due to the absence of synthetic pesticides in organic foods, there is less risk of cancer from eating organic food. A study conducted by Friends of the Earth showed that switching to an organic diet decreased levels of cancer-causing glyphosate – the main ingredient in a common pesticide – by 70% in participants’ bodies in only one week.
More heart-healthy omega-3 fatty acids in meat and eggs. Organic meat and dairy products include more nutrients, including omega-3 fatty acids. Omega-3 fatty acids help lower blood pressure, reduce chances of heart attacks and stroke, and can improve eye and brain health.
Ingesting fewer chemicals. There are over 700 chemicals that are permitted in non-organic foods, and by eating organic, you avoid these.
No GMOs. Organic food has no genetically modified organisms. GMOs are increasingly common and are still being researched for long-term effects. GMOs may pose health risks, causing toxic effects in the body, including hepatic, pancreatic, renal, or reproductive effects.
Less chance of developing antibiotic resistance. Non-organic meat and poultry are often injected with hormones and antibiotics, which have been linked to antibiotic-resistant bacteria, including many that harm humans. Organic meats and dairy do not have antibiotics so do not have this problem.
More environmentally sustainable. Organic farming reduces pollution, conserves water, and uses less energy than non-organic farming.
No sewage sludge. Organic farms are prohibited from using sewage sludge as fertilizer. Many conventional farmers spread sewage sludge as fertilizer for their crops.
Hormone-free meat and dairy. Organic food contains no hormones. Conventional farmers often pump livestock with hormones to produce more meat and milk quickly. The effects include an increased risk of cancer in humans who ingest hormone-laced meat and dairy.
Humane treatment of animals. Organic farmers must meet certain requirements in their treatment of livestock animals. Organic livestock must have year-round access to the outdoors, space for exercise, clean and dry bedding, shade, shelter, and clean drinking water. They cannot be raised on factory farms, which include crowded, inhumane conditions.
Organic farming lessens soil erosion. Organic farming increases soil health and fertility and reduces soil erosion.
Supports water conservation. Organic farming helps keep waterways clean. Up to 40 percent of the synthetic fertilizers used on conventional farms end up in ground and surface waters, polluting rivers, lakes, and oceans.
Supports ethical farming. Organic farms must meet strict requirements and shopping organic helps support these farms instead of large-scale factory farms.
Helps combat climate change. Organic farms emit fewer greenhouse gasses. Organic farming creates healthy soil that does not need as much water and does not contaminate the soil with chemical pollutants. In addition, organic foods are not treated with chemicals while being shipped. Conventional farms often ship foods up to thousands of miles and treat the foods with chemicals to preserve them in the long process.
Fresher food. Organic food is often fresher because it doesn’t contain preservatives to make it last longer. Organic produce tends to be produced more locally and travel less distance to be sold.

Organic Fruits and Vegetables

Non-organic or “regular” fruits and vegetables are often pumped with pesticides and may be genetically modified. Some fruits and vegetables hold more pesticides than others. If you are shopping on a budget, it is more important to get certain foods in organic form than others.

Some fruits and vegetables that you should look for in organic options include cherry tomatoes, apples, spinach, peaches, nectarines, kale, collard greens, potatoes, grapes, cucumbers, strawberries, sweet bell peppers, celery, summer squash, and sweet peppers. These fruits and vegetables can hold a high amount of pesticides if they’re from conventional farms, so opt for organic as much as possible.

On the other hand, some fruits and vegetables do not hold a lot of pesticides so if you buy them in non-organic form, you will most likely not ingest a lot of pesticides. The fruits and vegetables that you can get in non-organic form include kiwi, mango, avocado, eggplant, sweet potatoes, onions, cantaloupe, sweet corn, papaya, pineapple, mushrooms, grapefruit, and frozen sweet peas.

Organic Meat, Dairy, and Eggs

Whenever possible, try to get organic meat and dairy products. Conventionally farmed livestock animals are often pumped with hormones and antibiotics and raised in inhumane conditions. In addition, organically raised meat and animal products tend to have more nutrients and higher amounts of healthy omega-3 fatty acids.

Grass-Fed Meat

Certified grass-fed meat goes a step beyond organic. Meat that has labels certified by the American Grassfed Association (AGA) is raised in open grass pastures, where animals are free to graze. As with organic meat, grass-fed meat is raised without hormones or antibiotics. In addition, all certified grass-fed meat is born and raised on family farms in the United States.

Eating Organic on A Budget

Sometimes shopping for organic food seems too expensive. Luckily, there are ways to shop organic on a budget. One of my favorite ways is to go to local farmers’ markets. Farmers’ markets often have very good prices and because the food is grown locally, you are also helping to support your local economy. If you are in NYC, check out GrowNYC for a list of dozens of farmers’ markets throughout the boroughs. You can also check out local food co-ops and farms for buying farm-fresh foods.

When you shop for organic food, look for in-season foods and you will pay less than you would for foods that are grown far away and shipped in.

Another way to enjoy the benefits of organic food without breaking your budget is to prioritize what to buy organic. Check out my graphics of the best foods to buy organic and ones you can skip the organics and get from conventional supplies.

I hope this information helps you shop smart and stay healthy. Do you eat organic? What are your tips for shopping organic on a budget? Comment below.

Happy eating to you, and be well.😊

Resources: GrowNYC Farmers Markets

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

15 Benefits of Organic Food