What are the benefits of eating organic food?

Is the organic phenomenon merely a fashion or should we be looking at it more seriously? Sales of organic food are booming in the UK to the extent that Whole Foods Markets, North America’s leading natural and organic retailer has just opened its first UK superstore in London. But what does 'organic' mean? And is it 'better' for us or just another consumer fad?

What is organic food?

Many of us are familiar with organic food products and that we could gain health benefits by introducing organic food into our diet. But what does ‘organic’ actually mean? The Food Standards Agency in the UK is a good point of reference to establish an answer:

“All food sold as 'organic' must be produced according to European laws on organic production. This means it comes from growers, processors and importers registered and approved by organic certification bodies, which are in turn registered by the United Kingdom Register of Organic Food Standards (UKROFS) or equivalent bodies elsewhere in the EU.

Inspectors verifying organic standards should check that, for example: no fertilisers or pesticides have been used that are not approved for organic production; land has been farmed organically for the conversion period (normally two years) before food can be sold as organic.

Labels on food sold as 'organic' must indicate the organic certification body that the processor or packer is registered with. The labels must include a code number, and the name or trademark of the certification body may also be shown. It is not always possible to make products entirely from organic ingredients, since not all ingredients are available in organic form. Manufacturers of organic food are permitted to use specific non-organic ingredients provided that organic ingredients make up at least 95% of the food.

If the product contains between 70% and 95% organic ingredients, organic ingredients can be mentioned only in the ingredients list, and a clear statement must be given on the front of the label showing the total percentage of the ingredients that are organic.”

The main accreditation body to look for in the UK is the Soil Association. They have been researching naturally produced food since 1946 and you can be sure that any food item bought with the Soil Association certification is truly organic. This accreditation will mean that there will be fewer chemicals in your food, while the ban on genetically modified (GM) crops means that you won't be eating any 'super-veg' and that meat and dairy products come from animals reared using minimal drugs.

But is organic food 'better'?

As consumers we know that organic food is often more expensive, but is it really better for us? What are the benefits of an organic diet? The Soil Association advises us that there are:

• fewer toxins, more nutrients and less water - artificial fertilisers are used to increase the water content in non-organic fruit and vegetables in order to produce higher yields. However, nutrients can be diluted and this may affect the taste.

• more minerals and more vitamin C - research reveals a strong trend toward higher levels in organic produce.

• higher levels of antioxidants - As organic crops are not artificially protected with pesticides they tend to produce more naturally occurring phytonutrients, many of which are now known to have protective (antioxidant) properties. Some are proving useful in the prevention and treatment of cancer.

• fewer pesticide residues - Many people turn to organic food because of concerns about pesticides. While there are Government rules for pesticide residues, they still end up in our food and nobody knows the long-term implications of their combined effect. The British Medical Association say that some pesticides can be stored in our body's fatty tissues for years, raising concern about them being carcinogenic (cancer causing), mutagenic (causing birth defects) and neurotoxic (damaging to our nervous system). As organic farmers predominantly use natural methods to control pests, choosing organic is the best way to avoid pesticides in your food.

• fewer food additives – standard food manufacturers can use more than 500 additives, however, organic food processors are banned from using ingredients that researchers say may be harmful to our health such as aspartame, hydrogenated fat, phosphoric acid, sulphur dioxide, monosodium glutamate, or artificial flavourings and colourings. It is great to know when choosing organic convenience food it will be free from harmful additives.

• GM free – currently there is not enough evidence to prove that genetically modified organisms (GMOs) are safe, and some animal feeding trials have revealed unexpected toxicities.

• BSE free - organic farming banned the feeding of animal protein to farm animals well before the BSE crisis. The Soil Association has found no recorded cases of BSE in any animal born and reared organically.

• reduces antibiotic use - antibiotics are used extensively in non-organic farming to promote growth and to prevent disease in intensively reared, overcrowded farm animals. High standards of animal welfare in organic farming minimise the need for antibiotics and other veterinary drugs which are used only when strictly necessary.

A great example of the benefits of organic food can be seen in organic milk. Research has proven that organic milk has nearly 70% more essential fatty acid omega-3 than non-organic milk. Essential fatty acids are essential for maintaining normal bodily functions. Studies have also shown organic milk contains significantly more vitamin E and beta-carotene, an antioxidant that our body converts to vitamin A. One of the reasons that milk from organic cows is thought to be so good is because they eat a much more natural diet, grazing freely on fresh grass and clover. In comparison, most non-organic cows eat a more grain-based diet containing cereals, maize and protein supplements.

Not only are the benefits to our health there are the knock on benefits to the environment. The organic farming method produces less waste, and therefore less carbon dioxide into the environment. It also goes hand in hand with a higher standard of animal care and supports farmyard wildlife.

So where do we buy it?

With the increase in demand from consumers, supermarkets are stocking more and more organic products – and not just fresh fruit, vegetables, meat and dairy. You can buy organic coffee, tea, pasta, rice, bread to name a few, and even pre-packaged convenience food.

Another popular source of organic food is the organic box scheme. These supply boxes of fruit and vegetables of varying sizes, from small boxes suitable to last the week for one or two people, to bumper-sized boxes for the whole family.

As well as the basic box, many organic delivery companies have introduced extras that you can add to your order, like delicious, farm-fresh milk and cheese, and wonderful free range eggs and meat. You can be sure that the animals have been raised to the highest standards of animal welfare.

Many box schemes now allow you to exclude items that you really don’t like. And if an item appears that you have no idea what to do with it then many offer recipes as part of the delivery or online.

However, if you want to have a wide choose your organic food then you can’t beat farm shops and farmer’s markets. Many of these specialise in organic produce that is produced locally so you know that the fruit and vegetables have been freshly picked which makes a great difference to the quality.

An excellent example of a farm shop that is a leading supporter of local, seasonal and organic food is Ashlyns Farm Shop at North Weald near Ongar in Essex. It is stocked with organic fruit and vegetables, plus a host of other organic food and drink. They are adding to the list all the time and involve local organic suppliers as often as they can - the less miles the food travels, the fresher it is. Nearly everything in the shop is organic bar some naturally produced items like sea salt, game and fish. The attached licensed café offers a fantastic menu using fresh organic seasonal produce. And if you enjoy your meal you can pick up the ingredients in the shop to try and reproduce it at home: www.ashlyns.co.uk

So, why not introduce some organic items into your diet, it can only do you good.
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