Organic food for a healthy diet: its advantage is not what you thought

The debate surrounding organic food has accompanied the world of nutrition for decades. On the one hand there are enthusiastic supporters who claim a clear nutritional advantage, and on the other hand researchers who want to stick to measurable data. One of the most common myths is that organic vegetables contain a significantly higher amount of vitamins, minerals and antioxidants. In practice, when you check the scientific literature, the picture is much milder.

Along with this, researchers emphasize a practical point that sometimes receives less attention: thorough washing of vegetables and fruits from normal cultivation significantly reduces pesticide residues. Running water, and sometimes also peeling, removes a large part of the materials that are on the surface. This means that for many consumers, especially those who are limited in budget, it is possible to reduce the exposure without fully switching to organic.

The economic aspect also enters into the equation. Organic food is consistently more expensive, sometimes by tens of percent or more. Studies in the field of public health warn against a situation where emphasizing the health benefits of organic food discourages disadvantaged populations from consuming vegetables in general. For health, eating regular vegetables is much better than avoiding vegetables due to the price of organic products.

There are also environmental differences, but they are not unequivocal. Organic farming makes reduced use of synthetic pesticides, but sometimes requires more land to produce the same amount of produce. Therefore, even from an environmental point of view, it is not always a clear advantage, but a complex consideration that includes the use of land, water and energy.

The latest scientific literature leads to a balanced conclusion: organic vegetables are obviously not a panacea, and do not contain nutritional magic that justifies the price difference for any consumer. However, they offer an advantage in reducing exposure to pesticides, an advantage that may be especially significant for pregnant women, children and people who wish to reduce cumulative chemical exposure over the years.

Bottom line, the choice between organic and conventional is not a question of absolute health, but of priorities. Those who can afford it and want to reduce exposure to pesticides will find it an advantage. Those who choose regular vegetables and make sure to wash well and have a varied diet are taking an equally important health step. The main thing, the researchers agree, is not to give up vegetables on the plate, of any kind.