The term ‘ organic ‘ refers to the way agricultural products are grown and processed. Organic crops must be grown in a safe soil with no modifications. Farmers are not allowed to use synthetic pesticides, bioengineered genes ( GMO), petroleum-based fertilizers. Organic livestock must have access to out door and be given organic feeds without antibiotics or growth hormones.New studies have shown that organic foods are more nutritious than conventionally grown food while others say it is not. The back and forth is enough to make us eat ” what is available when we are hungry and try not to think too much about it because it all too confusing ” writes Maria Rodale in her new book ‘Organic Manifesto’.

A 2012 Washington State University study demonstrated that environmental toxicants can have negative effects on not just an exposed animal, but the next three generations of it’s offspring. Another study from Harvard University researcher, Dr. Alex Lu, showed that in just five days of providing organic foods over conventional, removed pesticides from children’s urine.

According to the editors of ‘Men’s Health’ magazine, eating organic foods can help you build muscle and burn more fat, not to mention protect the environment from harmful pesticides. Not buying this type of food is a mistake you can no longer afford to make.

Benefits Of Organic Foods.

Organic food provides a variety of benefits. Studies have shown that organic foods have more beneficial nutrients such as antioxidants than conventionally grown counterparts. The produce contains fewer pesticides and are often fresher because they do not contain preservatives that make them last longer.

Organic farming is good for the environment as it reduces pollution, conserve water, reduces soil erosion, increase soil fertility and uses energy.

Organically raised animals are not given antibiotics, growth hormones or fed animal products. Generally, the production of organic foods, actually reduces the risks of health problems.

Let us examine some top organic foods and their food values to get you started. You should try to add them to grocery list to upgrade your diet and strengthen your body. The list is however not exhaustive.

1. Apples


Apple is a secret super fruit, thanks in part to its red and green color. Apples are a good source of fiber, especially if you eat the peel. The peel also has nutrients that may cut your odds of getting cancer and heart disease. According to WebMD, the peel is also where pesticides can build up. So buying organic apples makes a lot of sense.

2. Peaches


An environmental working group in Washington DC recommends going organic on produce that is most susceptible to pesticide residue, like peaches.

3. Sweet Bell Peppers

Sweet Bell Peppers

It has been proved that bell peppers are among those vegetables with higher pesticide residues. Although some pesticide levels are assumed to be safe, the chemicals used are strong. This is because children’s immune system may not be fully developed, and may be at greater risk than adult.

4. Celery


This is a crunchy, low-calorie vegetable with small amounts of vitamins A, C and K, folate, potassium and manganese. A large stalk of celery has only about 10 calories. Whether your celery is organic or not, you can reduce the pesticide residue, dirt and bacteria by waashing the stalks thoroughly under streaming water. Do not use soap anyway.

5. Nectarines


This is a juicy fruit that is rich in vitamins A and C, niacin and potassium. An average size nectarine has about 65 calories. Scrub and remove the peel to help reduce pesticide residues.

6. Strawberries and Cherries

Strawberries and Cherries

Strawberries and cherries are a wonderful source of vitamin C. It is recommended that you buy them locally. Locally grown foods are usually fresher and kinder to the environment, than produce that has traveled a long way to the store.

7. Pears


An average size pear contains about 103 calories and it is good source of vitamin C and fiber. They often have high pesticide residue than many other fruits. It is good to scrub a pear’s skin to reduce the pesticide residue and bacteria, even in organic pear’s according to WebMD.

8. Grapes


Grapes have low calories. A cup of grapes has about 104 calories and it is loaded with vitamin C ansd K. Raisins ( dried grapes) are also a great source of iron. Do not eliminate grapes from your diet if you can not always buy organic. It is good to always buy grapes for children and pregnant women.

9. Milk

Organic Milk

Cows raised on conventional farms are often given recombinant bovine growth hormone ( rBGH ) to boost the amount of milk they produce. If you have a baby or a child who drinks milk, consider taking precaution and choosing rBGH-free or organic milk. The milk comes from cows that have not been given antibiotics or hormones and cows that are grass-fed.

10. Potatoes


Since most conventional potatoes are pesticide-intensive crops, potatoes are a good purchase. They good sources of vitamin C, vitamin B6, potassium, manganese and fiber. An average-size baked potatoe contains about 161 calories without fixings.

11. Peanut Butter

Peanut butter made from just organic peanuts and salt is better than conventional peanutbutter with added hydrogenated oils and sugar.The natural oils in organic peanut butter may separate and form a layer at the top of the jar. If so, just stir it all up so it creamy again.



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