What are the healthy “eating” patterns of organic super foods?

Healthy “eating” pattern of organic super foods

We know from the fact!That organic food is very nutrient rich and germ free. But we don’t know about the best pattern of eating organic food. We don’t know that which organic food is good for our health? We are not aware about the "eating" pattern of organic food. In this article we will discuss about the eating pattern of organic super food. Because no single food gives us all the health benefits such as the organic super food. These super foods give all the energy, and the health benefits to our body. These super foods give the entire nutrient which our body needs to nourish.

In this article! We will discuss the healthy eating pattern recommending by the “US Dietary Guidelines”. He will recommend us the “healthy choices of the food from all groups of food”. He was paying his attention to the “calorie limits” in our body. Yet, some of these foods can be single out for special recognition in our diet. These eating patterns of the organic super food offer us the important nutrient in our diet. These also offer us the power-pack breakfast, snacks and meals i.e. (lunch or dinner). 

Many researches show that! The healthy dietary pattern can reduce the risk of many diseases. It protects us from many health disorders. These dietary plans reduce the risk of cancer and many heart diseases. It also protects us from high blood pressure and diabetes. According to the dietary patterns by the DASH, (Dietary Approaches to Stop Hypertension). And also according to the “Mediterranean diet” which tell us the benefits of the dietary plan. They prove that it gives us many benefits, and also help us in reduction of many diseases. So here we discuss about the healthy eating pattern of organic super food.

1-Eat organic nuts

Eating organic nuts is a good diet plan. Organic nuts are the good source of plant proteins. Organic nuts contain the monounsaturated fats. So it is a great reducing factor in the risk of heart diseases. We eat the nuts as a snack. Try the various types of nuts like walnuts, pecans, almonds, cashew, and pistachio. But remember the main point while eating organic nuts they are dense in calorie. So you must be limiting a small handful in eating them. We also add them with many veggies and salads.

2-Eat organic whole grains

Organic whole grains are the rich source of fiber either it is soluble or insoluble. Organic whole grains contain phytonutrients. It contains several minerals and vitamins B . Organic whole grains have a lower cholesterol levels. So by eating this we protect from diabetes and heart disease. We add the organic whole grains as oatmeal in a bowl for breakfast. Whenever you buy the breads in the market first you have to look their ingredients. That is it 100% “whole organic wheat flour”. Then you have to use it in your diet.

3-Eat organic cruciferous  vegetables

Vegetables are very good for our health. Organic vegetables are very important for our health. These include cabbage, cauliflower, collard greens, broccoli, Brussels sprouts. It also contains radishes, and turnips, kale, kohlrabi, and mustard greens. Organic green vegetable contains! indoles, thiocyanates, and nitriles. This is very good for our health. Organic green vegetables are the excellent source of vitamins and fiber. We eat the vegetables as fry them and also add them with different dishes i.e. soups, paste, and casseroles.

4-Eat organic yogurt

Organic yogurt is very good for our health as compare to non-organic yogurt. Organic yogurt is a source of calcium and protein. Organic yogurt contains the live cultures as probiotic. It is that type of bacteria which is good for our body. These probiotic bacteria protect our body from other harmful bacteria. So we must be eating more yogurts for our good health. Our body need some sweetness so by adding fruits with yogurt fulfill this need. We can use the yogurt instead of mayonnaise and sauces. Because yogurt is rich from L. acidophilus, L. bulgaricus, Lactobacillus and S. thermophiles. All these bacteria are very good for our health. Thus, they protect us from many harmful bacteria.

5-Eat organic tomatoes

Organic tomatoes are also the good source of vitamin C and lycopene. Organic tomatoes are good for our health. Because they reducing the risk of prostate cancer. We eat the organic tomatoes in different ways i.e. tomato sauce with pasta, as a salad, and soups. We also put them in stews and chili. When we add these organic tomatoes with olive oil its lycopene becomes more available for us. It gives more benefits when it heated with olive oils.

6-Eat organic legumes

Many studies show that organic legumes are good for our health. Organic legumes help us in reducing the fats. Organic legumes contain red, black, and kidney shape. Organic legumes also contain soybeans, peas, and garbanzo beans. Eating these legumes reduce the risk of heart disease. Organic legumes are the excellent source of plant-based proteins. it is also the good source of folate and fiber. We can eat them as a salad, spread, and soups and as casseroles.

7-Eat organic leafy greens

Organic green leafy food is very healthier for us. Because these green leaves are the good sources of calcium and vitamins. They are rich from vitamin A and vitamins C . They also contain phytochemicals, which create a good effect on our health. It is also the source of fiber in our diet. Some verities of organic green leafy are mustard green, kale, spinach, and Swiss chard. We can eat them as a salad, or add in soups and stews.

8-Eat organic berries

Organic berries are high in fiber. Organic berries contain the natural sweet. Their color shows that they contain high antioxidant. These berries contain disease fighting nutrients. Thus! It is good for us. We eat these berries in the seasons. We also eat the frozen barriers! Without his seasons we adding them with another dishes i.e. cereals, yogurt, smoothies etc.

9-Eat organic fish

Organic fish is very healthier for our body. Organic fish is a rich source of protein. Organic fish is rich from omega-3 fatty acids which is very useful for our body. These organic fish give us protection against heart diseases. We eat both the fish either it is fresh or frozen. Some verity of fishes which is good for us are Salmon, trout, anchovies, sardines, and tuna steaks. But these fishes may be grown in fresh water.

10-Use organic olive oil

Organic olive oil is very beneficial for us. Organic olive oil is a rich source of vitamin E . Organic olive oil contains polyphenols. It is a rich source of monounsaturated fatty acids. This organic olive oil helps us in reducing the risk of coronary diseases. We can use them in dishes in the place of butter. We can use them with vegetables and as a sautéing. Use the organic olive oil in rice and in paste. 

What are the nutritional values of organic food?

      ORGANIC FOOD       “nutritional values”

We know that organic food is not only pure and healthier. It is not only good for our health due to no use of pesticides, insecticides and no use of chemical fertilizers. It is not the only fact of its purity. But here are some reasons which make it more valuable from other foods. That is its

                             

                         "nutritional values"

Some studies and the conventional farmer claim. That all fruits and vegetables contain equal amount of nutrient. But, they forgot the reality that! The nutritional values of fresh fruits are higher than those fruits. They were offer for many days and weeks. This is the main fact that! The nutritional values of fruits and vegetables are drop immediately. When it is harvest. For example, fresh apple lose its nutrients after some days of its harvest.

So organic farmers not only avoid the use of chemical fertilizers. But they also avoid the use of preservatives for extending the shelf life. Due to this reason organic food spoils earlier than the conventional food.

We know that organic food is healthier and very useful for our body. This is because of its "nutritional values". It is very nutritious because it is very fresh and preserve for very short period. Its freshness is its best quality. The strongest motivation for the people to buy organic food is its “nutritional value ". Some of the nutritional values of organic food are as under which make them unique from other food.

1- LOW LEVEL OF NITRATE

This is the good point of organic food that it contains a low level of nitrates. Because nitrates were not good for health. It suffers us from many serious diseases which lead us to death. Nitrates cause the higher risks of methemoglobinemia in children. It is a blood disorder disease in children. In which their red blood cells contains methamaglobin higher than 1%. It is also the main cause of developing gastrointestinal cancer. This is very dangerous for us. Low levels of nitrates are the significant feature of organic food.

2 - High level of vitamin C

Organic food is rich from vitamins. Vitamins are very good for our health. We know that vitamins C were also known as ascorbic acid. They were responsible for the protection of our cells. It keeps our cells healthy and happy. It is very helpful for the healing of wounds. It gives strength to our hair and bones. It makes our skin and blood vessel stronger and clear. Higher levels of vitamins were found in organic fruits and vegetables.

3-Higher level of carotenoid

We know that carotenoids play a main role as our body nutrient. It is very important for our body. Higher levels of carotenoids protect us from many diseases. It gives strength to our immune system. It is helpful in our growth. Due to its conversion property into vitamins A. It enhances our eye health functions. It is useful for protecting us from overweight. It is often found in organic vegetables and fruits.

4-High level of Phenolic                       compound

We know that higher level of phenolic compound also very essentials for our body. Organic food is rich from phenolic compounds. It contains anti-oxidant and anti-inflammatory properties. Phenolic compounds are rich from anti-mutagenic and anti-carcinogenic properties. It is useful for the heart diseases and for the reductions of oxidative stress. It is very effective for cancer like skin cancer, mouth cancer, and stomach cancer. It is also very effective for the reduction of liver and lung cancer. It is useful against colon cancer.

5-High level of Poly-phenol

We know that poly-phenol play a main role in our body. It protects us from many types of cancer. It contains Ellagic acid, Curcumin, and Resveratol. It also contains Catechins Isoflavones and Lignans. It is rich from Flavanones and Quercetin. It gives us a protective effect against many type of cancer. They protect us in different ways like it inhibit the cell growth of tumor. It prevents us from oxidation. They induce the detoxification of enzymes. Poly-phenol regulate the immune system and anti-inflammatory actions.

WHAT ARE THE ENVIRONMENTAL BENEFITS OF PRODUCING ORGANIC FOOD?

“Environmental benefits of producing organic food”

Organ food plays a main role in every field. Either it is relating to health or environment. Healthy food is not enough for our body. But also our body needs a healthy environment. So for this purpose I want to tell you the fact about organic production.

Organic production is also very useful for our environment. It plays a major role in solving the environmental problems of the ecosystem. But here are some claims of the conventional food producers.

They claim that there is no best scientific evidence! For the organic food which proves that organic food is better for environment. The answer of this claim is very simple and it is clear in this article that which one production is safer? And which one is harmful?

We know about organic food production that it is safe for the health and environment. And we also know that which production proves harmful for the environment. Here are some facts which prove that organic food production is good for the environment.

The main difference between organic and non-organic production is! The use of chemicals, artificial fertilizers, pesticides, and insecticides. But organic food producer forbid the use of these chemicals.

I think that this is enough to reject the allegations about organic production! That it is not more environmental friendly. This is the enough answer for their claims.

Science proves the harmful effect of pesticides and artificial fertilizers. That it create a very harmful effect and damaging the human health and the environment. Pesticides not only kill the pests but also kill the beneficial insects too like honey bees.

It is also lethal for small birds and mammals. But this is not the end of their harmful effect on environment. These harmful fertilizer penetrating deeps into the soil, and reach into the underwater.

This water is the main drinking source for many parts of the world. Organic production supports the wildlife! And it encourages the species such as bats, and birds.

It also encourages some predatory animals to live on the farmland, and also do the job of pest control. Here we discus! Some facts which shows the environmental benefits of producing organic food.

1st fact

One of the main facts is that! Organic production eliminates water and soil contamination. Because organic food production farmer, avoid the use of artificial chemical and fertilizer.

They do not pose the contamination of underground water. And soil like has done by the conventional farmer. They use many tons of chemicals fertilizers and pesticides.

2nd fact

The 2nd fact of organic production is to help in preserving the local wildlife. This is doing due to avoiding the use of toxic chemicals. Organic production farmer use the mixing of planting, a natural controller of pests.

Organic production was using to maintain the field margins and hedges! By providing retreat to wildlife. Instead of taking it away from its natural habitat like the conventional farmer does.

3rd fact

The 3rd fact about organic production is to helping in conserving the biodiversity. We can conserve the biodiversity by avoiding use of alternatives and chemicals. Organic production uses the natural farming methods so! This is helpful in conserving the biodiversity.

This naturals farming methods encourage the natural balance of the ecosystem. This method is also useful for preventing the domination of species over others.

4th fact

The 4th fact about organic production is to helping the fight against global warming. We know that most of the organic products distributing in the local areas. This is doing due to not losing the freshness of the food and our aims are to provide the fresh food.

So less energy of transportation is using for this purpose. This is the cause of reducing the carbon dioxide emissions, which is the main cause of global warming.

5th fact

The 5th fact, about organic production is to prevent the soil from erosion. Organic production is helping in preventing and reducing the soil erosion. The production methods which are uses by the organic farmers! Do not foresee the eliminations of all vegetation only for crops.

So due to this more soil is covering with vegetation. This method preventing the topmost layers of the fertile soil! Not to carry with the wind and rains.