Discover the Nutritional Richness: Organic Vegetables and Fruits For Optimal Well-Being!

The benefits of eating fruits and vegetables are many. But buying organic foods isn't always possible or affordable.

If you can't afford all-organic groceries, focus on the fruits and vegetables on the Environmental Working Group's Dirty Dozen list that are most contaminated by pesticides, such as strawberries. Or, try purchasing food raised in farms nearby.

Essential Nutrients

Organic fruits and vegetables provide micronutrients such as vitamins and minerals. These nutrients include B vitamins, magnesium, potassium and calcium. They also contain healthy fats like fatty acids and vitamin E. Other essential nutrients are protein, carbohydrates and water.

The human body cannot make most of these essential nutrients and must get them from foods. Some can be obtained through supplements, but the bulk of them come from a healthy diet.

Try to eat a variety of organic fruits and vegetables. Avoid those on the Dirty Dozen list, which identifies conventional produce that's most likely to contain pesticide residues. Washing produce can help reduce contamination, but it won't remove all of it. If your budget doesn't allow you to purchase all organic foods, at least choose organic meat and dairy products.

Antioxidants

The organic version of a tomato, for example, packs in 50% more vitamin C than the conventional variety. It's the best choice for getting more antioxidant phytochemicals in your diet, which are powerful compounds that prevent aging and disease.

Researchers found that a wide range of vegetables and fruits contain more vitamins, minerals and antioxidants when grown organically than in conventional fields. Organic farming also reduces nitrate pollution in waterways and ocean dead zones.

While older research claimed higher levels of some nutrients in organics, newer studies have found similar nutrient levels between conventional and organic produce. If you're on a budget, however, focus on meeting the recommended five servings of fruits and veggies a day instead of limiting your options to organic foods.

Fiber

Most of us have been admonished by our doctors to get more fiber and countless marketers promote high-fiber cereals. But there are a number of ways to add fiber into your diet, including whole fruits and vegetables, legumes, nuts, seeds and whole grains.

Organic produce can provide both soluble and insoluble fiber, which does many good things for your body. Fiber helps you feel full, which reduces overeating and can help manage your weight. It also helps prevent constipation and other gastrointestinal problems. Organic foods may also contain more of the heart-healthy omega-3 fatty acids found in fish.

Healthy Fats

There is much debate about whether organic foods provide greater nutritional benefits than traditionally grown produce. The answer is that it depends on a variety of factors, including soil quality, ripeness at harvest and preparation and cooking methods.

Another important benefit of organic foods is their contribution to a healthier environment. Organic farming reduces nitrate pollution from fertilizer runoff that contributes to ocean “dead zones” and promotes healthy soil microbes.

If you cannot afford to purchase all organic foods, focus on the fruits and vegetables on the Environmental Working Group’s annual Dirty Dozen list and select organic meat, dairy and eggs. If you are able to purchase local organic food, this is even better! Healthful fats are an essential part of a balanced diet and help you feel full, aid hormone function and assist with the absorption of certain nutrients.

Boost Your Immune System

In addition to the usual steps to prevent illness, such as getting a seasonal flu shot and washing your hands regularly, a healthy diet is critical. Organic foods support immune-system upkeep and contribute to your overall well-being and vitality.

Antioxidant-rich fruits and vegetables like blueberries, cranberries, citrus fruits, pineapples, mangoes, and kiwis are excellent immune boosters. They are also rich in vitamin C, which helps fight infections and reduce inflammation.

Boost your immunity with turmeric, a popular spice that has anti-inflammatory and antioxidant properties. Ginger, another immune-boosting ingredient, soothes a sore throat and prevents respiratory infections. Water is also a good way to stay hydrated and support your immune system. Try drinking water infused with lemon, cucumber, or mint for an extra boost! Vitamin A-rich foods, like carrots and sweet potatoes are a great source of immune-supporting beta-carotene.

Frequently Asked Questions

What's the difference?

Organic food is produced without pesticides, chemical fertilizers, sewage sludge, irradiation, or genetic modification. Organic farming practices are good for soil health, water quality, animal welfare, and the environment.

Inorganic foods are produced using chemical fertilizers, pesticides, and sewage effluent. Radiation can be used to destroy food, while genetically modified organisms are created by biological engineering.

Sometimes, the term "natural", is used interchangeably with "organic." But natural does not necessarily imply organic. There are also products labelled "natural" which may 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.

What should I be looking out for when shopping organic products

Look for USDA-certified organic labels. 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 purchasing meat, ensure it is 100% organic. Cattle are ruminants, which means they chew the cud. Ruminant cattle have four stomach compartments: rumen, reticulum, omasum, and abomasum. All parts of an animal must be organically fed if the cow is going to be labelled '100% organic.'

When buying chicken, make sure it comes only from chickens fed 100% organic feed and never given antibiotics. Chickens are omnivores, meaning they eat both plants and animals. Omnivorous chickens have a digestive tract composed of a crop, proventriculus, gizzard, small intestine, large intestine, and anus.

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. Just like ruminants, dairy cows also have four stomachs. The fourth stomach, or the udder is where you get milk.

You should always check the label before purchasing any other livestock. This will let you know what percentage of the diet was given to the animals. Pork may be labeled "95% Organic" which means that 95 percent of its feed was organic.

Is organic food better for us?

According to the Environmental Working Group’s latest report on pesticide residues, organic fruits/vegetables had nearly half as many pesticides than non-organic. They discovered that organic apples contained eight more pesticides per gram than non-organic ones, while organic strawberries contained four times as many pesticides.

Another study suggests that organic food can reduce exposure to toxic metals such as lead and mercury. One study revealed that children who ate organic meat had 33 per cent lower blood lead levels than their counterparts who didn't eat organic meats. Another study concluded that pregnant women should avoid consuming conventional fish due to high levels of mercury.

Organic food seems to be safer than the non-organic. Experts recommend fresh vegetables and fruits whenever possible in order to reduce the risk of getting cancer.

Statistics

• 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)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• 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)
• According to a study performed by consumerreports.org, organic products, compared to non-organic products, ranged anywhere from 13 percent cheaper to 303 percent more expensive. (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 foods: safety, risks and public concerns--a review - Journal of Food Science and Technology

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• Home


• Organic Enforcement

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• Summary


• Clean Fifteen (tm) Conventional Produce Using the Least Pesticides

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• Organic Industry Survey


• U.S. organic sales soared to a new high of nearly $62 billion in 2020

How To

5 Reasons Why You Should Buy Organic Products

Organic foods do not use pesticides or synthetic fertilisers. They are free from genetically modified organisms and irradiated substances. Their production does not use sewage sludge and industrial solvents. During the course of its growth cycle, the natural environment of the food is protected from contamination. It does not contain artificial preservatives or additives. There is no use hormones or anti-biotics. They are also produced in conditions that enable them to preserve their nutritional value, freshness, and quality for longer periods.

1. Health benefits. Organic produce contains less chemicals than nonorganic. This means it's less likely to cause allergies and sensitivities. You also consume fewer toxic substances and carcinogens.
2. Eco-friendliness. Produce grown without pesticides or synthetic fertilizer needs very little water. Organic farms are typically located far away form areas of high pollution and where conventional growth is difficult because it requires so much effort. This reduces air pollution.
3. Sustainability. Organic farming relies on soil fertility, rather than chemical fertilisers. This results in healthier soils and higher levels organic matter. It is better for soil health to rotate crops and allow the land to fallow regularly. Strong immune systems develop when farm animals are fed only grasses grown without antibiotics or added hormones.
4. Taste. Because they are picked at their peak ripeness and then shipped long distances to supermarkets, conventional fruits and vegetables can often taste bland. Organic produce tastes richer and sweeter because it was harvested while still unripe.
5. Nutrition. GMOs are harmful chemicals found in many conventional processed foods. These harmful substances can be avoided by sticking to whole foods like meat, eggs, fish and nuts as well as seeds, beans, fruits, vegetables, and herbs.

Resources:

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