Organic vegetables -- that is, vegetables grown using USDA-certified organic farming and processing standards -- may not necessarily contain more essential nutrients, such as vitamins and minerals, than conventionally-grown vegetables. However, compared to traditionally-grown vegetables, organic veggies may contain more natural compounds called phytochemicals which may benefit health. Other factors, including freshness, may also impact the nutrient content of vegetables.
Nutrient Content Comparison
According to a metastudy published in "American Journal of Clinical Nutrition" in 2009, organic food products, including vegetables, bear no significant nutritional differences compared to conventionally-produced foods. The review, which analyzed 55 studies on the subject, concluded that the nutritional content -- focusing on 13 common nutrients -- of organic foods is comparable with that of their conventional counterparts. However, as there aren't that many well-designed studies on the subject, and the 2009 metastudy didn't measure every aspect of nutrition, there is still not a conclusive answer to the question of whether organically-grown vegetables have any nutritional advantages over conventionally-grown produce.
Phytochemicals
One measure of nutrition which was not analyzed by the 2009 metastudy on the nutritional differences between organic and conventional food is phytochemical content. Phytochemicals -- such as lycopene, lutein, quercetin and others -- are bioactive compounds produced by plants which, while not essential nutrients, may benefit health. They also act as natural pesticides which protect the plants from insects and other predators. When food crops such as vegetables are sprayed with pesticides, as often occurs in non-organic farming practices, these plants don't produce phytochemicals, according to nutritionist Dr. Rosemary Stanton. Stanton told the Australian Broadcasting Corporation in a 2010 interview that while little research has been done in this area, the higher phytochemical content in organic produce compared to conventionally-grown fruits and vegetables may, indeed, be nutritionally significant.
Other Benefits
While the jury is still out on whether organic vegetables contain more nutrients than non-organic veggies, some benefits of buying organic are clear. According to MayoClinic.com, compared to conventionally-grown vegetables, organic vegetables contain significantly fewer pesticide residues; organic produce is also free of waxes and preservatives. Additionally, organic vegetables are better for the environment than conventional vegetables, as organic farming practices are designed to reduce pollution and conserve water, and protect soil quality. Moreover, many people prefer the taste of organic vegetables over their conventionally-grown counterparts.
Fresh Vegetables for Health
Whether you buy organic or not, eating plenty of fresh vegetables is critical for good health. The freshness of the vegetables you eat also affects their nutritional content, whether the veggies are organic or conventionally-grown, according to Dr. Stanton. To make sure the vegetables you buy are fresh, MayoClinic.com advises buying your produce the day it's delivered to market and buying vegetables that are in season. It's also important to rinse all fresh vegetables in water before consuming them -- not just to rinse off pesticide residues, but to get rid of any lingering dirt or bacteria.
References
- "American Journal of Clinical Nutrition"; Nutritional Quality of Organic Foods: A Systematic Review; Alan Dangour et al.; September 2009
- ABC.net.au; Does Organic Food Contain More Nutrients Than Non-Organic Food?; Sue Jackson; July 2010
- MayoClinic.com; Organic Foods: Are They Safer? More Nutritious?; December 2010
- Linus Pauling Institute at Oregon State University: Phytochemicals
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