Boost Your Antioxidant Intake With Organic Food

The organic versus conventional food debate continues, even after a 2014 study found no evidence that organic foods are healthier. However, some organic foods have a higher antioxidant content, which can help fight free radicals in your body.

According to one analysis, eating an organic diet can increase your intake of certain antioxidants by up to 60% – that’s equivalent to getting an extra 1-2 portions of fruits and vegetables each day.

Red cabbage

Red cabbage is a dark purplish/red, cruciferous veggie that’s delicious raw in a salad, lightly steamed or sauteed or fermented to reap the gut-healing benefits of the probiotics. It contains anthocyanins, which in the lab have been shown to slow cancer cell growth and destroy existing cancer cells. (1)

Cabbage is also a great source of magnesium, which helps regulate blood pressure and reduces the risk of cardiovascular disease. It also contains Vitamin K, which along with calcium aids bone health by activating the protein osteocalcin.

It is also rich in both soluble and insoluble fiber, which promotes digestive health and lowers your risk of constipation. It’s also a great source of Vitamin C, which promotes healthy white blood cells that support the immune system.

Beans

While berries and brightly colored veggies get most of the attention, beans also pack serious disease-fighting antioxidants. A study published in 2014 found that switching to organic fruits, vegetables and grains would boost our intake of antioxidants by 20-40%.

Beans are low in fat, high in fiber and protein and loaded with nutrients like folate, calcium, iron and zinc. They contain hundreds of healthy chemicals, including natural antioxidants, such as anthocyanins, phenolic acids and polyphenols, which fight free radicals and prevent oxidation.

Try them in a salad, or add them to your favorite soups, stews and casseroles. You can even bake them into a delicious snack, like this baked edamame with Parmesan crust.

Broccoli

The broccoli plant originated in Calabria, Italy, and now is grown throughout the world in warm to cool climates. Its powerful nutritional profile contains specialized health-promoting compounds called glucoraphanin and glucosinolates. Our bodies convert these chemicals to sulforaphane, which helps fight cancer, protects the brain and heart, lowers blood pressure, and improves vision and digestion.

Broccoli is also loaded with eye-healthy lutein and zeaxanthin, plus vitamin C. These phytochemicals help prevent macular degeneration and cataracts, as well as other serious eye diseases. It is rich in potassium and a good source of iron.

Spinach

Spinach is loaded with antioxidants, including vitamin C and vitamin E. It's also a source of vitamin K, which helps your body absorb calcium. This leafy green vegetable also has alpha-lipoic acid, an antioxidant that may lower blood sugar levels in people with diabetes and help prevent the cancer-causing effects of heterocyclic amines from grilling meat, according to Medical News Today.

Red spinach contains nitrates that boost nitric oxide in the blood, improving endurance and decreasing time to exhaustion in older adults. It also has potassium, which may help reduce high blood pressure.

Pears

Pears are available year-round, and they pair well with a variety of foods. Try roasted or poached pears with poultry, pork, cheeses and salads. Pears are considered to be low-allergenic fruits (7).

One medium pear provides 8% of the daily recommended intake of vitamin C, a powerful antioxidant. Vitamin C strengthens the immune system, helps heal wounds and bruises, promotes healthy teeth and bones and aids iron absorption. It also lowers oxidative stress, per a 2022 study published in Frontiers in Physiology. Pears also contain copper, folate and niacin, which help with blood glucose regulation, cellular function and nerve health.

Oranges

You probably know that oranges are rich in vitamin C. This powerhouse antioxidant helps your body form and repair tissues, including bones and muscles. It also protects against viral infections like the common cold and COVID-19, improves iron absorption and supports a healthy immune system.

The researchers behind the new research review concluded that choosing organic food could boost your intake of phytochemical antioxidants by 20-40% without significantly increasing your caloric intake. This is because many fruits, vegetables and whole grains contain high levels of antioxidants in their peels and bran.

Green tea

Green tea is rich in polyphenols, the plant chemicals that act as antioxidants. These anti-inflammatory agents can help prevent heart disease, improve digestion and boost brain health.

Antioxidants are known to neutralize free radicals, which cause damage to cells and can lead to a variety of chronic diseases including heart disease, cancer and vision problems. While many clinical trials have failed to demonstrate that supplemental antioxidants can substantially reduce the risk of disease, they can play an important role in a balanced diet.

According to a meta-analysis published in 2014, organic fruits, vegetables and grains contain 20-40% higher levels of antioxidants than their conventional counterparts.

Frequently Asked Questions

What are my top priorities when buying organic products

USDA-certified organic labels are desirable. This certifies that the product has met certain standards set by USDA. On packages, boxes, cartons or cans, look out for the USDA Organic seal.

When you shop for meat, ensure that it comes from cows who are fed organic feed. Cattle are ruminants. This means they chew the cud. Ruminant cattle have four stomach compartments: rumen, reticulum, omasum, and abomasum. Organic feeding must be done on all organs of the animal in order to get the cow labelled organic 100 percent.

Make sure you only buy chicken from chicken farms that are fed organically and have never been given antibiotics. Omnivore chickens eat both animals and plants. Omnivorous chickens possess a digestive tract made up of a crop.

You should ensure you only buy dairy products made from milk that has been produced by cows who have been fed 100% organically grown food. Dairy cows have four stomach compartments, just like ruminants. Milk comes from the fourth stomach compartment--the udder.

If you are buying other types of livestock, make sure to check the label to determine the percentage of their diet. Pork may be labeled "95% Organic" which means that 95 percent of its feed was organic.

What are organic products for beauty?

Organic Beauty Products do not contain synthetic chemicals like petroleum, parabens or phenoxyethanol. They are made from natural ingredients and don't contain artificial preservatives. These ingredients are present in all conventional beauty products including shampoos and cosmetics.

Organic beauty products don't contain genetically modified organisms and are therefore free from animal testing.

The USDA defines organic as "a system for production that fosters recycling of resources". It has been used over the years to describe foods grown without pesticides.

Due to the adverse effects of chemicals on our bodies, there has been a growing demand for eco-friendly cosmetics in recent years.

These include skin irritations, cancer, hormonal imbalance, premature aging, and allergies.

Organic beauty companies believe in creating safe and healthy products while protecting the planet.

How can you tell if food is organic?

Fresh ingredients are what chefs value the most. It's because we feel better when food is well-prepared.

The same applies to our food. When we buy organics, we know exactly where it came from and how it was grown. It was not treated with harmful chemicals.

Organic food does not contain synthetic pesticides, fertilers, hormones or antibiotics. These substances are not permitted to organic farmers.

Growing organic crops is an art. You have many options to safely grow them.

Sustainable agriculture is also known as organic farming. This is because organic farming uses less resources than conventional methods but provides enough nutrients for life to last.

Organic farming techniques include crop rotation and cover cropping. These techniques can prevent soil erosion, improve water quality, and help reduce the risk of it happening again.

They reduce the amount of chemical runoff that can enter waterways. Many of us live in urban areas so we have access to local farms that produce organic produce.

Two types of certification programs are available for organic products. The USDA National Organic Program certifies the one while the independent certifying agency certifies the other. Both require strict adherence to organic standards.

USDA seals and O Seals may be used to identify organic products that meet federal standards.

What is the difference between organic food and inorganic?

Organic food is free from pesticides, chemical fertilizers and sewage sludge. It can also be grown without irradiation or genetic modification. Organic farming practices support soil health, water quality, and animal welfare.

Inorganic food is grown with pesticides and chemical fertilizers. Radiated foods can be treated with radiation. Genetically modified organisms (GMOs) are created by biological engineering techniques.

Sometimes, the term "natural", is used interchangeably with "organic." But natural does not necessarily imply organic. Some products labeled "natural" may also contain synthetic ingredients.

Organic produce is usually more nutritious that conventional produce. This is because organic soil contains fewer toxic chemicals and pesticides. Organic farmers do not use pesticides, artificial fertilizers, hormones, anti-biotics, and other harmful chemicals.

Is organic a guarantee that the product is pesticide-free

Organic food is free from pesticides and chemical fertilizers. This means that organic food is not exposed to pesticides or fertilizers.

Because it is free from harmful additives, organic produce has higher nutritional value than conventionally produced food.

The USDA National Organic Program (NOP), requires that farmers follow strict guidelines when growing organic crops.

These guidelines include soil preparation and crop rotation, pest management, water conservation, as well as harvesting practices.

Organic farming methods are also beneficial for wildlife and natural habitats.

What are organic fruit?

Organic foods are free of pesticides and synthetic fertilizers. They also contain more nutrients, such as vitamins A, C, E, and K, plus omega-3 fatty acids. These ingredients are good for our bodies as well as the planet.

Organic foods are grown with sustainable agricultural practices that help to preserve soil quality, and increase biological diversity. They are produced without harmful chemicals, irradiation, or sewage sludge.

Although organics are most commonly associated with produce, organics can also be found in dairy, meats, poultry, eggs and baked goods.

"Organic" is defined by the USDA as crops that have been grown following strict guidelines set forth in federal government standards. This means that farmers can't use non-organic methods of growing these foods. However, they can use approved organic pest control methods like crop rotation and covering cropping or animal feed made with organic materials.

A farmer must also adhere to guidelines about how much fertilizer or pesticide he applies during the growing season. Also, he must rotate his fields between different crops. Farmers cannot use genetically modified organisms (GMOs), artificial growth hormones, synthetic insecticides, or synthetic fertilizers.

Fruits and vegetables labelled "100% organic" meet all the requirements above. But some farms do not label their products as 100% organic because it would confuse consumers. Instead, they will call their product "made using organic ingredients." "

Statistics

• To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)
• When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)

External Links

[TAG40]

• Occupational Pesticide Exposures and Cancer risk: A Review: Journal of Toxicology and Environmental Health Part B Vol 15, No 4


• Genetically modified foods: safety, risks and public concerns--a review - Journal of Food Science and Technology

[TAG43]

• Summary


• Clean Fifteen(tm). Conventional Produce with the Least Pesticides

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• OTA


• In 2020, the U.S. organic sales reached a record high of almost $62 billion

[TAG49]

• Organic food and its impact on human well-being: ScienceDirect assesses the status quo as well as future research prospects


• Technical Note: Simultaneous carotenoid- and vitamin analysis of milk coming from total mixed ration-fed cattle optimized for xanthophyll discovery - ScienceDirect

How To

What Organic Foods Are You Looking For?

Organic foods are made from animals and plants without pesticides or chemical fertilizers. They can be produced without the use of genetic engineering or ionizing radiation. The food must contain no artificial ingredients, colourings, flavour enhancers, or preservatives. It must not contain genetically modified organisms (GMOs).

In 1845, Justus Von Liebig, an aspiring chemist and entrepreneur, created the term "organic" to describe the properties found in manure. Most people associate organic with food production. Organic simply means the product is made from only naturally occurring substances such proteins, carbohydrate, and minerals.

Globally, organic product consumption has increased significantly over the last decade. According to statistics, approximately 50% of the world’s population consumes at minimum one organic product each day. This figure is on the rise and it is predicted to grow to 70%, 88%, and 90% in 2020.

There are many reasons why consumers choose organic products. Organic products are preferred by many people for their taste and health. Some also prefer organic produce because of the higher quality. Others believe that organic farming is more sustainable. But, non-organic products can be a good choice because there are ethical concerns over the treatment and welfare of farm workers.

Organic food tends to be more expensive that conventional foods, but prices can vary depending upon the country or region. There are many factors that affect the cost of organic food. One is the availability and cost of land that can be used for organic agriculture. Another factor is the cost of inputs, labour and materials required for organic agriculture. There are other factors such as transportation costs, marketing and taxes. For example, in Europe, the average price of organic food is 10% higher than the regular price.

These are the main differences in organic and conventional food.

• Organic produce is completely free from chemicals, hormones and antibiotics.
• Organic livestock is fed a diet based on grasses and grains rather than corn and soybean meals.
• Organic milk comes only from cows who are fed hay and pasture grasses all-naturally.
• All raw materials used in organic manufacturing are certified organic.
• No pesticides or other harmful chemicals are allowed during organic fruits and vegetables' growth and processing stages.
• No irradiation is used in organic meat, poultry, or seafood.
• Before using raw nuts or seeds, they must be soaked.
• Organic cooking is only allowed to use healthy oils.
• Organic eggs are laid naturally by hens.
• Traditional methods are used to extract organic honey.
• Organic chocolate is made with beans and sugar grown organically.
• Organic wines are produced without the use of chemical additives.
• The tea leaves of organic tea come from tea plants that have been hand picked.
• Organic cotton is grown with no pesticides or herbicides.
• Organic flours and cereals are free from artificial colours, preservatives, or flavors.
• All natural shampoos and soaps are free from harsh chemicals.
• All-natural cosmetics are safe for your skin.
• All natural cleaning products can be biodegradable and are eco-friendly.
• All natural products for the body are hypoallergenic, dermatologically tested, and hypoallergenic.
• All-natural personal care products are non-fragranced and safe for babies.
• The all-natural baby formulation does not contain bovine serum nor animal rennet.

Resources:

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