Today, the choices of organic food, organic fruits, and vegetables are becoming a subject of special interest to consumers. In Europe and other developed countries, organic fruits and vegetables are becoming a norm if not, an indispensable ingredient for not only health but the favour. Organic vegetables are classified as safe and healthy because they are grown according to safety standards in completely natural conditions, not using chemical fertilisers or growth stimulants. This is also the first criterion for the housewife to decide whether or not to use organic fruits and vegetables for their daily meals.
The organic fruits and vegetables
How to distinguish between normal vegetables and organic fruits and vegetables?
The media are increasingly expressing the current condition of our food, food that contains growth chemicals or pollutants that we are consuming that affect our health. Organic fruits and vegetables require implementation in a clean ecosystem, not close to industrial plants, not close to national highways, and low in natural toxins. To distinguish between organic fruits and vegetables and ordinary vegetables, you have to pay attention to some characteristics such as:
- Colour: organic vegetables are usually yellowish green rather than dark green as vegetables that are grown by chemical fertilisers
- Size: organic fruits and vegetables will have a well-balanced appearance, they are not glossy (the glossy appearance of vegetables is often a sign of over-water storage in the tree)
- Preservation: You can store at the standard temperature for several days without refrigeration. When the vegetables wither, you can spray a little water on the vegetable; they will quickly become fresh again.
- Taste: When eating or processing organic fruits and vegetables, you will feel that they taste crisp, delicious and retain the natural flavour.
The non-organic and organic fruits
What are health benefits from organic fruits and vegetables?
Organic fruits and vegetables appear in almost 100% of all meals from all regions of the world in various forms such as raw, boiled, fried, soup… They are also used as the flavouring for the cakes or spices, mixed into very rich and delicious dishes. Organic fruits and vegetables contain a rich source of vitamins and minerals that help the body maintain itself and grow healthily. It is due to the longer time or given more time for the plant to grow and absorb more nutrient from the environment. Conventional vegetables and fruits use the aid of chemical and other unnatural mean to speed the plant grow hence it lacks the nutrients. Hence you would have to eat more to get your daily nutrients. Nutritional substances in fruits and vegetables enhance the immune system to prevent some cardiovascular diseases, blood pressure or stroke.
- Extremely rich natural source of vitamins: Vitamin C in orange, grapefruit or celery helps maintain the natural beauty of your skin, reduces blood pressure and lowers blood cholesterol. The composition of antioxidants in organic fruits and vegetables restricts the formation and growth of cancer cells that damage the body. Red foods such as carrots, papaya, pumpkin contain vitamin A which is very good for vision. Vitamin A are release and effectively absorb when it is combined with oil for example: eating fried carrot will help you to consume more vitamin A than carrots boiled or eaten raw or put olive oil to capsicum, carrot salad.
- Cancer prevention: Organic fruits and vegetables can reduce the risk of cancer such as broccoli and green leafy vegetables because they contain antioxidants, and block the hormone disorders that cause breast cancer in women. In particular, tomatoes are effective in preventing prostate cancer in men.
- Maintain beauty and prolong youth: The vitamin C content in organic fruits and vegetables will help the skin become bright, rosy and naturally smooth. Red grapes are capable of beautifying the skin, prevent wrinkles from appearing early on the face and eyes. The avocado contains glutathione, vitamin E, and some other substances that make skin beautiful and prolonge youth. Carrot and Gac fruit are rich in beta-carotene, which is good for the skin and eyes
- Keep in shape: When the demand for food is high, there are more meat and fish in the diet; the body absorbs more and more protein and fat. Because it doesn’t contain many calories, eating more vegetables doesn’t cause weight gain or obesity; and helps keep your body in the best condition. You will feel full faster when eating more vegetables, thanks to high fibre and water content in organic fruits and vegetables.
The benefits of organic vegetables
Add more organic fruits and vegetables to your daily menu to make you look better and live longer.
How to eat enough organic fruits and vegetables every day?
Every day an adult should eat at least five servings of vegetables, equivalent to 400g. This serving is the minimum norm recommended by the World Health Organization. A study from the University of London found that eating 800 grams of organic fruit and vegetables a day (more than ten servings a day) was twice the recommended amount from WHO to protect health from disease and prolong life. Also, The Guardian also offers its recommendations for survey data in developed countries and people who practice healthy diets in their daily diets.
- Denmark: 6 servings (480g) of organic fruits and vegetables per day.
- Canada: 5 – 10 servings (400g – 800g) vegetables and fruit per day.
- France: 10 servings (800g) of vegetables and fruit per day.
- Australia: 10 servings (800g) of organic fruits and vegetables per day. In fact, the Australian government has launched a national campaign to recommend a menu of 5 servings of fruit and two servings of vegetables.
- Japan: 17 servings (1360g) of vegetables and fruit per day. There are 13 servings of vegetables and four servings of fruit.
The organic fruits and vegetable servings
For adults, a portion of vegetables is 80g. For children, a portion is the amount of food equivalent to the size of the palm. Infants and children are very sensitive, so organic fruits and vegetables are the ideal choice for your baby’s diet. The scientists six that you need to eat a variety of five colours organic fruits and vegetables for the body to absorb enough vitamins and minerals essential. Each vegetable colour has a different message on the nutritional value characteristic.
Phytonutrients create colour nutrition in organic fruits and vegetables. They are concentrated in the vegetable shells and produce their colours. Phytonutrients provide many health benefits. Antioxidants help neutralize free radicals, promote normal cell growth, and support the immune system to improve visual health, joints, cardiovascular and brain health. As follows:
- Red supports cell health, prostate, blood vessels, and DNA protection.
- Yellow and orange: good for the immune system, cardiovascular health, vision, growth and development, cell protection, and support the maintenance of skin moisture.
- Green: Supports the lungs, vision, bones, and teeth, supports cellular interaction and maintains healthy growth of the cells.
- Blue and purple: Supports cardiovascular health, brain, bone, and antioxidant.
- White: Supports enzyme function, maintenance of bone metabolism and protection of arteries.
The rich vitamins in organic fruits and vegetables should be naturally absorbed, which is the best way for the body and better than the formulated vitamins. You can drink the juice, but the juice is just a part of the vegetables because the fibre is reduced. You should not add sugar to the ration of vegetables because according to WHO recommendations, each person should limit the intake of sugar to the body and does not consume more than six spoons per day. Note: Potatoes mainly provide starch to the body so don’t count on the number of vegetables needed to eat every day, unlike sweet potatoes and radishes.
The organic fruits and vegetable juices
In the busy life, you don’t have enough time to provide enough organic fruit and vegetables. You also can’t eat some fruits and vegetables that don’t suit your taste. If you can’t eat enough fresh vegetables and fruits according to the recommendation, you can substitute with functional foods which are derived from natural freeze-dried vegetable powder that is grown and harvested on organic farms. The best alternative is to ensure the adequate supply of vitamins and minerals:
- 12 vitamins: Vitamin A, C, D, E, folic acid, B1, B2, Niacin, B6, B12, Biotin, Pantothenic acid.
- Nine essential minerals: calcium, iodine, magnesium, copper, zinc, manganese, seines, chromium, molybdenum.
- 18 kinds of indispensable freeze-dried vegetable powder that are rich in Phytonutrients which protect the body from free radical damage and promote health. Ingredients that contain Phytonutrients are; dried curry powder, kale, asparagus powder, apple extract, blueberry powder, cranberry extract, tomato extract, alfalfa extract, broccoli extract, soy extract, extracted from a mixture of grapes, lemons, and tangerines.
As such, the organic fruits and vegetables around us bring too many benefits to health and beauty that it is a source of energy for you to maintain your health and mobility. Organic vegetables are tested by the hands and minds of food researchers, and they are not overrated at all. In addition to organic fruits and vegetables, organic foods include cereals, meat, dairy products, eggs, honey, organic formula powder, organic baby nutrition powder…
All organic foods are constantly monitored from the beginning to the end by competent and reputable organisations in this field. Besides organics fruits and vegetables, you need to provide the body with the necessary nutrients from organic food. To fully update your knowledge about organic food as well as organic vegetables, you should visit this website https://naturalorganicliving.com.au/
