Is Organic Food Better For Your Health?

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“Get the real deal on your meal” is the theme for Nutrition Month 2012.

I am going to be posting accurate information –all month long- about the foods you eat and bust up common food and nutrition myths.

The first myth that I would like to bust is the myth that “organic” food is healthier and safer than “non-organic”.


Both organic and non-organic foods are nutritious and safe to eat when you’re making healthy choices based on Canada’s Food Guide. Many factors affect a food’s nutritional value, such as where and how it was grown, stored, shipped and even how it was cooked.1,2 So organic foods may have more, about the same, or less nutrients than non-organic foods. And both organic and non-organic foods are grown and produced under strict regulations to make sure they are safe for you to eat.3 Like any food purchase, buying organic food is a personal choice.

Are organic foods better for my health?

Is organic food more nutritious?

Unfortunately, there is no simple answer to this question! It is hard to interpret research studies that compare organic food to food grown by conventional methods. Many factors such as the quality of soil, temperature and light during the growing season, and the variety of seeds planted, or the breed of animal can affect the nutritional content of a food. In most situations, these factors are not controlled so accurate comparisons can’t be made. Some research shows that vitamin A, beta-carotene, and the B vitamins are generally the same in vegetables and fruit, but some phytochemicals (compounds that are neither vitamins nor minerals, but thought to be helpful to health) are higher in organic produce. Therefore, some foods grown organically may have more nutritional value, and some may have the same, or even less, than those grown on non-organic farms. The best advice is to eat a variety of vegetables and fruit.

What is different about organic farming and how could that affect nutritional content?

For vegetables, fruit and cereal crops, organic farmers use techniques such as green manures and compost to enrich the soil. Green manures are special crops that are planted, grown, and then plowed back into the soil. Organic farmers also use both plant and animal compost to keep the soil fertile. These practices can result in higher nutrient content of the soil, and perhaps of foods grown in the soil. Some non-organic farmers may also use a combination of organic farming techniques such as green manures as well as non-organic farming techniques such as chemical fertilizers. This makes it hard to state that foods grown organically are more nutritious than foods grown in other ways.

Why are phytochemicals higher in organic foods?

Phytochemicals can affect the colour, taste and other properties of food, but one of the more important functions is to protect the plant from pests. Organic farmers often select seed varieties that are more naturally pest resistant, which means that the phytochemical levels may be higher than in other seed varieties.

How do I know if foods are organic?

For many years, the labelling of organic food was voluntary with a number of certification bodies taking responsibility for ensuring standards were met. In June 2009, new mandatory guidelines were implemented for organic food that is traded across provinces or countries. The Canadian Food Inspection Agency will work in cooperation with certification bodies to ensure that Canada-wide standards are met, and a special logo identifying the food as organic will be used on packaging. Visit for organic food labelling guidelines.

Is organic food as safe as other food?

The key to lowering food safety risks is to operate a well-managed farm, whether it is an organic farm or not. Organic farmers are good managers when they use properly composted animal manures and use preventive measures to protect crops from insects before damage occurs to the plants. Organically grown produce, such as salad greens, have been shown to be equivalent to conventional produce in terms of food safety. Organic foods should be prepared with the same precautions as conventional foods, i.e., vegetables and fruit should be washed prior to preparation and consumption. Rinsing also removes the minimal levels of pesticides typically found on produce. For more information on washing vegetables and fruit, visit

Sometimes though, extra precautions must be taken, for example, with organic chickens that are not routinely fed antibiotics to prevent bacterial contamination. Salmonella has been found to be higher in some organically grown chickens, but cooking chicken thoroughly and washing kitchen counters well will help prevent salmonella foodbourne illness.

Is there an advantage to buying organic food?

Like any purchase, buying organic food should be a personal choice, based on a food’s availability, price, appearance and taste, as well as the personal values of the buyer, such as preferring the way that organic foods are grown or raised. While some organic products may give consumers a small advantage, for example, in content of phytochemicals, what’s most important is that Canadians choose foods based on Eating Well with Canada’s Food Guide.

Find out more about organic foods:


1 PEN. Organic Food: Practice Guidance Summary.

2 Dietitians of Canada. Current Issues. January 2010. Organic Food: What You Should Know about Nutritional Quality and Safety.

3 Canadian Food Inspection Agency. Food.


About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
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