Diet » Health Articles » Organic Foods

Most of the people do not have clear cut idea regarding the organic foods. Organic foods are those foods that are produced, processed and packaged without using chemicals. Organic foods are free of pesticides. They doesn’t have any synthetic additives. They are natural foods have grown with more conscious for health of soil, the plants and people who consume them. They have significantly higher levels of nutrients and supply to the body when we eat . Organic foods retains the nutrients for longer periods of time. The problem with today’s diet they are filled with refined and junk foods which contain more amount of empty calories and harmful chemicals. And so your body nutritional requirements are not met and it ends up with obesity and diseases. The quality of health and quantity of life can be improved by organic foods.

Health Benefits of organic foods:

• Organic foods are more nutritious as they supply high level of nutrients required by the body. They are richer in vitamins, minerals and essential fatty acids.
• Organic foods contain more antioxidants: Fruits and vegetables grown organically show higher levels of cancer-fighting antioxidants. These fresh Fruits and vegetables are more juicy and full- flavored. They also taste better than non - organic foods.
• Organic foods ensures environment safety as these foods doesn’t contain any harmful chemicals in farming , there is minimal soil, air and water pollution.
• Organic foods are free of additives, flavourings and preservatives used in processing.
• Eating organic foods reduces the amount of toxic substances that you are exposing to your body. It reduces your susceptibility to cancer, Parkinson’s ,allergies etc.
• Organic meat, eggs, dairy products are produced from animals that are fed organic feed. Livestock and poultry are given all organic feeds. No antibiotics, feed grown with pesticides and hormones given to animals.
• Organic foods do not contain genetically modified organisms.
• Children are more susceptible to the harmful effects of chemicals, and prone to various diseases as their immune system is not at developed .Eating organic foods provides health benefits to children.

IMPORTANT ORGANIC FOODS TO EAT AND THEIR MAIN NUTRIENTS ARE PRESERVED:

As we know we are what we eat. Eating safe foods, free from pesticides keeps us healthy. Here are some of the foods which we may have to choose organic -

1. Milk: In today’s some of the commercial brands available are loaded with growth hormones and antibiotics. Make sure milk and other dairy products is from organically fed cows.
2. Apples: still pesticides are used are on apples .Eat only organic apples. The main nutrient of apple is vitamin c.
3. Straw berries: The main nutrient vitamin C.
4. Spinach: The main nutrient iron, vitamins A and C.
5. Peaches: The main nutrient A and C.
6. Cherries: The main nutrient Vitamin C.
7. Pears: Main nutrients are Vitamin A, Potassium
8. Green Beans: Carotenoids ,potassium

Above mentioned are only some the examples that we should eat organic foods. As organic foods are free from pesticides the main nutrients like Vitamin A, C, Iron, Potassium, Carotenoids etc. are not destroyed.

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Different Types Of Vitamins Along With Its Benefits

Vitamins and minerals are essential for the maintenance of good health and the prevention of a number of diseases. In this article we look at the properties of vitamins A, B, C, D, E, K, and common food sources.

Types of vitamins

There are two types of vitamins:

· water-soluble vitamins B and C

· fat-soluble vitamins A, D, E and K.

Water-soluble vitamins cannot be stored in the body, so you need to get them from food every day. They can be destroyed by overcooking.

Vitamins and minerals are found in a wide variety of foods and a balanced diet should provide you with the quantities you need.

Vitamin A (retinol)
This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body's immune system. Vitamin A is found in the following animal products:

· milk, butter, cheese and eggs

· chicken, kidney, liver, liver pate

· fish oils, mackerel, trout, herring.

Another source of vitamin A is a substance called beta-carotene. This is converted by the body into vitamin A. It is found in orange, yellow and green vegetables and fruits.

Vitamin B Complex
The complex of B vitamins includes the following group of substances:

· B1 - thiamine

· B2 - riboflavin

· B3 - nicotinic acid

· B6 - pyridoxine

· B12 - cobalamin

· folate - folic acid.

The body requires relatively small amounts of vitamins B1, B2 and B3.

Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities such as cell repair, digestion, the production of energy and in the immune system. Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.

Vitamin B6 is found in most foods, so deficiency is rare.

The best dietary sources of the B vitamins, especially B12, are:

· animal products (meat, poultry)

· yeast extracts (brewers' yeast, Marmite).

Other good sources include:

· asparagus, broccoli, spinach, bananas, potatoes

· dried apricots, dates and figs

· milk, eggs, cheese, yoghurt

· nuts and pulses

· fish

· brown rice, wheat germ, wholegrain cereals

Dietary sources of vitamin B6 are similar to those for vitamin B12 and also include avocado, herring, salmon, sunflower seeds and walnuts.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.

Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.

In pregnancy, low folate levels increase the risk of the baby's spinal cord system not developing completely (spina bifida). All women are now advised to take folic acid supplements in the first three months of pregnancy and preferably before conception.

Vitamin C
Vitamin C is one of the most potent antioxidant vitamins.

We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it's thought vitamin C can reduce cholesterol levels and regulate your blood pressure and your body's absorption of iron.

Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body's needs.

Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin C content of foods – an adult needs 60mg a day

Food	Serving size	Amount of vitamin C
Strawberries	1 bowl	70-120mg
Kiwi fruit	1 fruit	50mg
Steamed broccoli	1 serving (80g)	50mg
Orange	1 large	70mg
Mango and passion fruit smoothie	250ml glass/bottle	48mg
Frozen peas, cooked	1 serving (85g)	17mg

Vitamin D (calciferol)

Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium.

The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities.
Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body's main antioxidants.

The following foods are rich in vitamin E:

· avocados, tomatoes, sweet potatoes, spinach, watercress, brussels sprouts

· blackberries, mangoes

· corn oil, olive oil, safflower oil, sunflower oil

· mackerel, salmon

· nuts, wholemeal and wholegrain products

· soft margarine.

Vitamin K

Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals.

Your body also makes vitamin K in the large intestine, through the activity of 'healthy bacteria'. For this reason, there is no recommended daily amount.

These bacteria are also referred to as the gut flora. They form part of our defence against more harmful organisms.

Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.