Organic Farming Good Food For All

Organic Farming Good Food For All
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Organic Farming Good Food For All
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Organic Farming Good Food For All
Organic farming

Organic farming is another agricultural system that originated early in the 20th century in response to quickly changing farming techniques. Organic farming has been developed by several organic farming associations now. It depends on fertilizers of natural source like compost manure, green manure, and bone meal and puts emphasis on techniques like crop rotation and companion planting. Biological pest management, mixed cropping as well as the boosting of insect predators are all encouraged. Generally, organic standards are made to permit the utilization of naturally occurring compounds while banning or limiting synthetic materials. For example, naturally occurring pesticides like pyrethrin and rotenone are allowed, while artificial pesticides and fertilizers are usually prohibited. Synthetic substances which are permitted include, as an instance, aluminum sulfate, elemental sulfur and Ivermectin. Reasons for advocation of organic farming include benefits in sustainability, openness, self-sufficiency, autonomy/independence, wellness, food safety, and food security.

Reduced Exposure to Pesticides, Chemicals.
The Organic Trade Association notes if each farmer from the U.S. converted to organic production, we can remove 500 million pounds of harmful and persistent pesticides from going into the environment yearly. Pesticide and chemical usage contributes to several negative environmental dilemmas: 1.Pesticides permit disease immunity to accumulate in crops, weeds, plant-eating-insects, parasites, and bacteria. 2.Compounds and chemicals sprayed plants contaminate the soil, water source, and atmosphere. Occasionally these dangerous pesticides stay about for decades (possibly longer). 3.Artificial compounds also dissuade smart farming techniques like cover crops and crop rotation, which in turn, can cause other dangerous environmental issues like erosion.
Organic Farming Builds Healthy Soil.
To develop wholesome food, you have to begin with healthy soil. Should you treat the dirt with dangerous pesticides and chemicals, you might wind up with dirt which can't flourish by itself. Natural farming practices are much superior than compound soil administration. A sizable nine-year research by USDA Agricultural Research Service (ARS), reveals that natural farming builds up organic soil issue better than traditional no-till farming. Based on Dr. Elaine Ingham, only 1 teaspoon of compost-rich organic dirt could host as many as 600 million to 1 billion beneficial germs from 15,000 species. Ingham notes on the reverse side, 1 teaspoon of soil treated with compounds may carry as much as 100 beneficial bacteria.
Combatting Erosion
Does organic farming build wholesome soil, but it also helps fight severe land and soil problems, like erosion. A significant research comparing adjacent natural and chemically treated wheat fields revealed that the organic area featured eight inches of topsoil compared to treated area and had only twenty the erosion reduction. In case you are not worried about erosion: you ought to be. Erosion problems are really severe, affecting the property, food distribution, and people. But, organic farming techniques do help discourage erosion from happening.
Assessing the Effects of Global Warming
Rodale Institute Farming Systems Trial is America's longest running, side-by-side contrast of traditional and organic farming. The trial, running since 1981, has demonstrated a wholesome organic agriculture system may actually reduce carbon dioxide and also help slow climate change. Actually, the Rodale study shows that: "If just 10,000 moderate sized farms in the U.S. converted into organic production, they'd save as much carbon from the soil it would be equal to carrying 1,174,400 automobiles off the street, or reducing automobile miles driven by 14.62 billion miles.
Organic Farming Supports Water Conservation and Water Health
Dwindling water supplies and inadequate water wellbeing are extremely real threats. When our water source is in danger, individuals and the world wind up suffering. American Rivers notes a significant water pollution threat to U.S ponds is runoff from non-organic farms, for example damaging pesticides, toxic fertilizers, and animal waste. Organic farming helps to keep our water supplies fresh by quitting that contaminated runoff. Organic farming also will help conserve water. Organic farmers, generally speaking, often devote some time amending soil properly and using mulch - both of which help preserve water. Cotton, an in-demand harvest, requires a great deal of irrigation and surplus water once grown conventionally. But, organic cotton farming requires less irrigation and so conserves water.
Discouraging Algal Blooms
Algal blooms (HABs) lead to adverse consequences on the health of individuals and marine creatures and organisms. Algal blooms also negatively impact tourism, diversion and so, regional and local markets. While there's more than 1 reason for algal blooms, a main human-based source of algae blooms is runoff in the petroleum-based fertilizers frequently utilized in traditional farming.
Supporting Animal Health and Welfare
Insects, fish, birds and all kinds of other creatures experience difficulties when individuals swoop in and destroy their habitat. Organic farming helps conserve more natural habitat regions but also promotes birds and other all-natural predators to live happily on farmland, which helps in pest control. Also, animals who reside on organic farms are vulnerable to wash, chemical-free grazing which can help keep them obviously healthy and immune to disease. As a benefit for organic farmers, healthy and happy natural animals are productive organic animals.​
Organic Farming Encourages Biodiversity
Insects, fish, birds and all kinds of other creatures experience difficulties when individuals swoop in and destroy their habitat. Organic farming helps conserve more natural habitat regions but also promotes birds and other all-natural predators to live happily on farmland, which helps in pest control. Also, animals who reside on organic farms are vulnerable to wash, chemical-free grazing which can help keep them obviously healthy and immune to disease. As a benefit for organic farmers, healthy and happy natural animals are productive organic animals.​

Vitamin C Foods: 73 Nutritious Choices

Research shows that vitamin C foods pack a powerful health punch. These foods protect eye health, and they can help prevent cancer.

The post Vitamin C Foods: 73 Nutritious Choices appeared first on Fresh n' Lean.


Research shows that vitamin C foods pack a powerful health punch. These foods protect eye health, and they can help prevent cancer.

The post Vitamin C Foods: 73 Nutritious Choices appeared first on Fresh n' Lean.

SUMMARY

Found in food sources such as citrus fruit, red pepper and guava, vitamin C is a nutrient that is essential for wellness and healing. Studies show that if you make vitamin C foods a regular part of your diet, you may be at lower risk for heart disease and cataracts. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s no secret that vitamin C intake can do wonderful things for your health. 

Vitamin C is a powerful antioxidant that does battle with free radicals. You’ll find it in a cruciferous veggie such as broccoli, and it’s present in a leafy green such as bok choy. The list of foods high in vitamin C also includes tropical fruit such as papaya. 

This water-soluble vitamin is used by the body during the healing process, and it benefits wellness in many other ways. No doubt about it — vitamin C foods are an essential part of a healthy diet. 

Let’s take a closer look at the nutritious vitamin C foods that can help keep your body functioning at its best. 

In this article, we will:

  • Explain what vitamin C foods are, and talk about how they support  the body
  • Discuss why vitamin C foods might be better for your health than a vitamin C supplement
  • Explain the key benefits of foods high in vitamin C 
  • List 73 vitamin C foods that can upgrade your health

What are vitamin C foods?

A vitamin C food is one with high vitamin C content.

Within the plant kingdom, there are lots of foods high in vitamin C. The list includes everything from a fresh fruit such as a cantaloupe to a vegetable such as a Brussels sprout. Kiwi fruit, bell pepper and chili pepper are all vitamin C foods.

One good thing about vitamin C-rich foods in that they tend to be high in dietary fiber. Fiber supports bowel health, and it’s been shown to help lower cholesterol levels.

If you’d rather drink your vitamin C, tomato juice or a fruit juice such as orange juice will serve you well. 

What is vitamin C?

So, what is vitamin C, and why is it important? 

Vitamin C is a nutrient that’s also known as ascorbic acid. It plays a key role in the way your body functions. Our bodies need vitamin C to form cartilage, blood vessels and muscle. We also need this nutrient to produce collagen in our bones. 

A powerful antioxidant

Notably, vitamin C is an antioxidant. So, what is an antioxidant, and how does it benefit your health?

An antioxidant is a compound that your body makes, and it’s also found in certain types of food. Antioxidants benefit your health by virtue of their relationship with free radicals. 

Free radicals are compounds that are constantly being created by your body. When they’re kept in check, they can support your health, but they can cause serious health problems if their levels in your body get too high. If free radical levels are allowed to skyrocket in your body, it creates a state known as oxidative stress. Remaining in this state puts you at greater risk for chronic illnesses such as heart disease, cancer and diabetes. 

Antioxidants act as the body’s defense against excessive free radicals. They work to ensure that the free radicals in your body stay within a healthy range. In addition to vitamin C, the list of antioxidants includes vitamin E, vitamin B12, vitamin B6 and vitamin K. 

Vitamin C isn’t just some ordinary antioxidant; it’s one of the most potent antioxidants in existence. Because of this, it’s an excellent ally in fighting free radicals, and it can work in a very effective way to support your health. 

Unfortunately, our bodies aren’t capable of making vitamin C. That means that to get this nutrient, we have to rely on foods high in vitamin C or a vitamin C supplement. 

Vitamin C deficiency 

Most of us get enough dietary vitamin C to prevent true deficiency. However, vitamin C deficiency has been observed in smokers and those with gastrointestinal conditions and certain types of cancer. 

If vitamin C deficiency is severe, it can cause a disease known as scurvy. Scurvy can cause bleeding gums, bruising and anemia. 

Vitamin C foods vs. dietary supplements 

As we’ve mentioned, there are two ways of upping your vitamin C intake. One way is to eat more vitamin C foods. Another is to take a vitamin C supplement. 

Both approaches have value. But research shows that vitamin C foods seem to do a better job of reducing oxidative damage than a dietary supplement that contains this nutrient. 

A 2007 study compared results between participants who got their vitamin C from orange juice and those who got it from a dietary supplement. The data showed that those who drank the orange juice received better protection against oxidative damage. 

That suggests that if you’re seeking to up your vitamin C intake, you’ll get the best results by enriching your diet with whole foods that are loaded with this valuable nutrient. 

Key benefits of vitamin C foods

Vitamin C foods provide these vital benefits:

1. May prevent cancer

Cancer is a major public health challenge here in the U.S. According to the National Cancer Institute, this disease is responsible for roughly 600,000 deaths each year. What’s more, the costs of treating this ailment come in at around $150 billion annually.  

Higher consumption of vitamin C foods such as fruits and vegetables has been linked with a lower risk for most types of cancer. Studies show that the vitamin C found in whole foods can limit the formation of carcinogens. And, via its antioxidant function, this vitamin can also mitigate the oxidative damage that can set the stage for cancer growth. 

2. May prevent heart disease

Heart disease is, unfortunately, quite common. The Centers for Disease Control and Prevention (CDC) reports that cardiovascular disease is the leading cause of death in the United States. In this country, heart disease is responsible for about 655,000 fatalities each year. 

Research shows that those who eat lots of foods high in vitamin C may have a lower risk of developing heart disease. Heart disease is linked with oxidative wear and tear; the antioxidants present in vitamin C food sources work hard to prevent this type of damage. 

Among older people, cataracts and age-related macular degeneration (AMD) are common causes of vision loss. Researchers believe these ailments are linked with oxidative stress. 

A 2005 study shows that those who consume generous amounts of vitamin C foods may have a reduced risk of developing AMD. And a high dietary intake from vitamin C food sources has been linked with reduced risk of cataracts. 

4. May benefit the common cold

The idea that vitamin C can help treat the common cold was first popularized by Nobel prize winner Linus Pauling in the 1970s. 

Recent studies have been inconclusive as to vitamin C’s value in preventing colds. However, research indicates that this nutrient may be helpful in reducing the severity and duration of a cold once it hits.

In one analysis, vitamin C intake was shown to reduce the duration of a cold by 8 percent in adults and up to 18 percent in children. 

Vitamin C foods

Looking for foods high in vitamin C? Here are 73 excellent choices. With each listing, we’ve included the food’s vitamin C content:

Plant-based (more than 100 mg of vitamin C)

  • Acerola cherries – 1,644 mg in 1 cup
  • Rose hips – 541 mg in 1 cup
  • Guavas – 368 mg in 1 cup
  • Yellow peppers – 341 mg in 1 large pepper
  • Red bell pepper  – 241 mg in 1 cup
  • Dried jujube – 218 mg in 100 grams
  • Black currants – 203 mg in 1 cup
  • Mustard spinach – 195 mg in 1 cup
  • Kiwi – 167 mg in 1 cup
  • Lychees – 136 mg in 1 cup
  • Orange juice – 124 mg in 1 cup
  • Taro – 120 mg in 1 cup of slices
  • Green bell peppers – 120 mg in 1 cup
  • Lemons – 112 mg in 1 cup
  • Green chili peppers – 109 mg in 1 pepper
  • Citrus green tea – 104 mg in 1 cup
  • Banana peppers – 102 mg in 1 cup
  • Vinespinach – 102 mg in 100 grams
  • Broccoli – 101 mg in 1 cup

Plant-based (50-100 mg of vitamin C) 

  • Strawberries – 98 mg in 1 cup
  • Oranges – 97 mg in 1 cup
  • Brussels sprouts – 98 mg in 1 cup
  • Sugar apples – 91 mg in 1 cup
  • Kohlrabi – 89 mg in 1 cup
  • Papaya – 88 mg in 1 cup
  • Grapefruit – 88 mg in 1 cup
  • Parsley – 80 mg in 1 cup
  • Pineapple – 79 mg in 1 cup
  • Bitter melon – 78 mg in 1 cup
  • Snow peas – 77 mg in 1 cup
  • Tangerine juice – 77 mg in 1 cup
  • Lime juice – 73 mg in 1 cup
  • Kidney bean sprouts – 71 mg in 1 cup
  • Jujube – 69 mg in 100 grams
  • Green cauliflower (broccoflower) – 65 mg in ⅕ head
  • Cantaloupe – 65 mg in 1 cup
  • Red chili peppers – 65 mg in 1 pepper
  • Breadfruit – 64 mg in 1 cup
  • Mangos – 60 mg in 1 cup
  • Peas – 58 mg in 1 cup
  • Carissa – 57 mg in 1 cup
  • Cabbage – 56 mg in 1 cup
  • Cauliflower – 55 mg in 1 cup
  • Tomatoes – 55 mg in 1 cup
  • Grapefruit juice – 53 mg in 8 fl oz
  • Elderberries – 52 mg in 1 cup
  • Tangerines – 52 mg in 1 cup
  • Mulberries – 51 mg in 1 cup

Plant-based (less than 50 mg of vitamin C)

  • Durian – 48 mg in 1 cup
  • Serrano peppers – 47 mg in 1 cup
  • Soursop – 46 mg in 1 cup
  • Red and white currants – 46 mg in 1 cup
  • Bok choy – 44 mg in 1 cup
  • Cassava – 42 mg in 1 cup
  • Sweet potatoes – 42 mg in 1 cup
  • Gooseberries – 42 mg in 1 cup
  • Mamey sapote – 40.3 mg in 1 cup
  • Avocado – 40 mg in 1 cup
  • Turnip greens – 40 mg in 1 cup
  • Starfruit – 37 mg in 1 cup
  • Lotus root – 36 mg in 10 slices
  • Rutabagas – 35 mg in 1 cup
  • Garden cress – 34 mg in 1 cup
  • Raspberries – 32 mg in 1 cup

Animal-based vitamin C foods

  • Kielbasa sausage – 60 mg in 1 link
  • Clams – 19 mg in 3 oz
  • Eastern oysters (canned) – 14 mg in 1 can
  • Blue mussels – 12 mg in 3 oz
  • Alaskan king crab – 10 mg in 1 leg
  • Cuttlefish – 7 mg in 3 oz
  • Octopus – 7 mg in 3 oz
  • Northern pike – 6 mg in 6 oz fillet
  • Salmon – 6 mg in 6 oz fillet

Next steps

Now that you know all about the top vitamin C foods, add them to your shopping cart the next time you’re at the grocery store.  

Take the convenient approach to healthy eating by subscribing to Fresh N’ Lean. We deliver straight to your door. Our meal plans range from vegan to keto, and our dishes are all made with organic whole foods. 

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