Discover the Garden's Treasures - Vegetables and Fruits For Optimal Nutrition

Many families struggle with affording organic produce. To keep costs low, shop at your local farmers' market and find out when produce is in season in your area.

Also consider joining a CSA, a community supported agriculture program that allows you to purchase shares of local vegetables and fruits from the farmer at a lower cost.

Nutrients

In addition to lower levels of pesticide residue, organic produce typically has more of certain nutrients, such as vitamin C and antioxidants. A recent study found that organic tomatoes had 50% higher levels of total phenolics and 139% more vitamin C than conventional varieties.

When possible, try to incorporate a variety of colorful fruits and vegetables into your meals. The nutrient content of individual foods varies, and different colors offer important vitamins and minerals.

If the price of organic produce is prohibitive, purchase the least contaminated conventional versions of those foods that you know are the most common sources of pesticide residue, such as apples, spinach, lettuce and cabbage. Otherwise, the main benefit of consuming a diet rich in fruits and vegetables is that they can help you reduce your risk of heart disease, stroke, cancer and other chronic diseases.

Antioxidants

A few studies suggest that organic crops have higher levels of antioxidant compounds than conventional ones. The antioxidants in fruits, vegetables and whole grains can help protect cells from damage caused by aging or certain diseases.

A new study, published in the British Journal of Nutrition, crunched data from 343 previous studies and found that organic foods contain 19% to 69% more antioxidants than their conventional counterparts. That means that if you replace just one of the five servings per day of fruits and veggies with organic versions, it'd be like eating an extra two servings!

The EWG's Dirty Dozen list(link is external) can help you prioritize the produce that's best to buy organic. But, remember that even if you can't get all your produce organically, a diet rich in fruits and vegetables is still better than none at all!

Fiber

Fruits and vegetables are a natural source of dietary fiber, which helps maintain a healthy digestive tract. Encourage clients to include a variety of fruits and vegetables at meals and snacks, and to choose organic options when possible.

The Environmental Working Group (EWG) produces a Shopper's Guide to Pesticides that lists produce with the most and least amount of pesticide residues. However, if eating organic is not feasible within your client's budget, it may be fine to buy non-organic versions of produce that rank low on the EWG list (such as tomatoes). Green beans, sweet potatoes and avocados are examples of foods that are safe to purchase conventionally. However, consider choosing organic versions of strawberries, blueberries and spinach. These foods hold the most pesticide residues on average.

Vitamins

Research has shown that organic foods have higher levels of vitamins. Organic strawberries, for example, have been found to be 50 percent more vitamin C than conventional ones. Vitamins are important for good health and can help prevent disease, especially heart disease.

Some experts recommend that you eat two servings of organic fruits and vegetables every day. You may also wish to consider buying organic meat and dairy products since conventionally raised animals are pumped with hormones and antibiotics.

Some people cite a variety of reasons for choosing organic produce, including wanting to avoid pesticides and concerns about environmental stewardship. Others feel that organic produce tastes better or is healthier. Regardless of why you choose to buy organic produce, make sure that you include a variety of different types and colors of vegetables and fruits in your diet.

Minerals

Even organic fruits and vegetables may not be packed with the nutrients they once were. Researchers have compared the nutrient content of 43 vegetable and fruit crops from 1950 to 1999, and found that six minerals (potassium, phosphorous, iron, calcium and protein) and three vitamins (ascorbic acid, riboflavin and thiamin) decreased significantly over that period.

In addition to being packed with nutrients, organic foods tend to taste better because they were grown in the most natural of conditions and given more time to develop and mature. Try adding more fruits and veggies to your diet to enjoy the tastier flavors of organic produce! Add them to salads, veggie-based smoothies, dips and stir-fries. The best options to choose organically include tomatoes, apples, carrots, kale, collard greens, sweet potatoes and strawberries.

Frequently Asked Questions

What are organic products good for skin?

Organic skincare products do not contain synthetic chemicals like parabens,phthalates, mineral oils, petroleum jelly or petrolatum.

Organic skincare products are also free of artificial colours, fragrances, preservatives, emulsifiers, GMOs, petrochemicals, animal testing (except cosmetics tested on animals), pesticides, hormones, antibiotics, heavy metals, and other contaminants.

They can also be used to maintain healthy skin, protect against premature aging, promote healing from injuries, and improve overall well-being.

These are some of the terms that you will see when you shop for organic products

• Paraben Free- These are chemicals that help to keep certain cosmetics stable. But, they can also be toxic if taken in large quantities.
• Fragrance-Free – The product does not contain essential oils or perfumes.
• Cruelty free - No animals were endangered during the manufacturing process.
• Natural Ingredients - the ingredient is naturally derived from the plant or animal.
• Vegetarian/Vegetarian- The ingredients are either vegan/vegetarian.
• Gluten-Free means that the formulation was free of gluten.
• Non-Toxic -- The product doesn’t contain toxic substances, carcinogens, harmful compounds, or any other dangerous chemicals that could pose a threat to your health.
• Biodegradable product - when thrown out, the product will disintegrate into harmless components.
• Pesticide-Free – No pesticides were used in the growing or harvesting of crops.
• GMO-Free: This means that no product ingredient contains genetically engineered organisms.
• Certified Organic refers to ingredients that were grown using methods that protect soil, water, air, wildlife and farmers.

What is the difference in organic and non-organic foods?

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

Inorganic foods may be grown with chemical fertilizers, pesticides, or sewage sludge. Radiation can be used to destroy food, while genetically modified organisms are created by biological engineering.

The term "natural", often used interchangeably to mean "organic," is frequently used. But, "natural" does not necessarily refer to organic. Natural products can also be labeled with synthetic ingredients.

Organic produce is more nutritious than traditional produce due to the fact that it contains less harmful chemicals and pesticides. Organic farmers are free from artificial fertilizers and pesticides.

Is organic food better for us?

The Environmental Working Group's most recent report on pesticide residues found in food shows that organic fruits and veggies had almost half the pesticide content of non-organic. The Environmental Working Group found that organic apples contained eight-times less pesticides than other non-organic fruits, and organic strawberries had fourfold more than their conventional counterparts.

Research has also suggested that organic food may reduce mercury and lead exposure. For instance, one study showed that children who consumed organic meat had 33% less blood lead levels than children who did not. A second study found that conventional fish should be avoided by pregnant women due to the high levels of mercury.

Overall, organic food does seem to be safer than its non-organic counterpart. Experts recommend that you choose fresh fruits and vegetables whenever possible to lower your chance of developing cancer or other diseases.

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)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)

External Links

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• A Review of Journal of Toxicology and Environmental Health: Cancer Risk and Occupational Pesticide Expositions: Part B: Vol 15, Number 4


• Genetically modified food safety and public concerns: a review by Journal of Food Science and Technology

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• USDA

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• Summary


• Clean Fifteen Conventional Produce (tm); With the Least Pesticides

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• eCFR Home

How To

Are there downsides to buying organic products?

Organic food offers many benefits. There are, however, some drawbacks. These include higher prices for consumers, lower quality standards, and fewer options.

It's okay to want more variety in grocery shopping. However, we have been taught to expect poor quality food. This is why grocery stores are stocked with the same prepackaged products.

Organic food is becoming more and more popular due to its superior nutrition and delicious taste. How do you convince people that it is worth the extra effort?

It's possible to tell them that organic food is more expensive. This doesn't necessarily mean organic food tastes better. It could even make them suspicious of you motives.

It would be better to highlight its benefits. Organic food is more nutritious and has fewer pesticides or antibiotics. Organic food is also grown without the use of synthetic fertilizers or herbicides. This makes it healthier for our bodies and the environment.

Organic food is often avoided by people who think it's too expensive. They may find that spending just a few dollars per Week is worthwhile if they consider the health benefits.

Organic food tastes great because it is made according to strict guidelines. Organic food retains more vitamins, minerals and antioxidants.

Organic food tastes better as it is harvested later in season. This makes it easier to digest and fresher.

Organic food is generally more affordable because the farmers grow it organically. This requires less labour as well as fertilizer.

Resources:

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