The benefits of eating organic food are many, as are the ways of doing so cost-effectively

Organic food has gone from fad to regular feature on supermarket shelves. But many consumers ask whether it is worth buying because it’s often more expensive than regular produce.

Nutritionist Catherine Jeans says that organic food has many plus points. “It’s healthy, for starters,” she says.

“A 2014 study into organic fruit and vegetables at Newcastle University concluded that in organic food, quantities of antioxidants, which help prevent cancer and heart disease and boost immunity, are between 19 and 69 per cent higher.

If you’re on a budget and can’t stretch to organic, don’t panic

“Organic dairy has also been found to contain higher levels of omega-3 fats (up to 50 per cent higher, according to a 2016 European study) and is much lower in saturated fats. This is not surprising, given that organically reared, free-range animals roam more so are less fat.”

Organic vegetables and fruit are often fresher. “They don’t contain preservatives so they have to be on the shelves quicker,” Catherine says. “In my experience, fresh food always tastes better.”

There’s also an environmental incentive. “There are so many positives when it comes to organic farming practices,” Catherine adds. “They use less energy, help to conserve water, reduce soil erosion and increase soil fertility.

“And animal welfare improves because there’s an increase in free-range, pasture-led rearing.”

Given these reasons, does it make sense to switch completely? Not necessarily, Catherine says. “For many, the cost of eating all-organic food is prohibitive, but there are ways round it.

In my experience, fresh food always tastes better Catherine Jeans

“If your reasons for going organic stem from worries about pesticides, remember that you can skin many fruits and vegetables. If you can’t remove that outer skin, then it pays to eat organic. I’m thinking specifically of vegetables such as broccoli and cauliflower, both of which are in Aldi’s organic range, as well as spinach and lettuce.

“Where you might want to make an exception is with apples. You can peel them, but then you lose the pectin just below the skin, which has been shown to have health benefits, from lowering blood pressure and cholesterol to aiding the digestive system.”

If you’re on a budget and can’t stretch to organic, don’t panic. “It’s better to eat non- organic fruit and vegetables than no fruit and veg at all. Just remember to wash the produce thoroughly.”

Aldi offers a selection of great-value organic fruit and vegetables alongside its non-organic range, so the choice of what to buy is all yours, and you may even find buying a combination of organic and non-organic works best for you.

The label lowdown

So what do you need to look out for label-wise when it comes to buying organic?

Aldi launched its organic vegetable basket range in 2014 and offers broccoli, onions, mushrooms, potatoes, cauliflower and carrots. The produce carries the Soil Association Organic logo and this is what you should always look for.

Many people confuse the Fairtrade logo with organic. While some Fairtrade goods are farmed organically, it’s not always the case. It’s also worth noting that, with certain items, organic does not necessarily mean a healthy choice, despite the label- based connotations. “Organic cake is still cake,” says Catherine. “So you still need to make healthy choices around that.”