The Ultimate Guide on Organic Vegetables

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woman carrying organic vegetables

These days people are becoming more health-conscious and are shifting to natural alternatives such as organic vegetables, fruits, meat, eggs and milk.

They get the reputation of healthy, safe and environmentally friendly.

People in the United States spend 39.1 billion on organic food and this industry keeps growing.

So are they really healthy and safe? Do they taste better or the same?

If you too are curious then keep reading. Let’s find out about these organic vegetables and foods in this article.

woman carrying organic vegetables and food


What are Organic Vegetables and Food?

Organic Food is grown and processed differently than inorganic food.

In order to classify as organic, the vegetables and other food should be free from chemicals and food additives.

They should not have:

The use of pesticides, herbicides and synthetic fertilizers goes on crops and vegetables.

Whereas chemicals, growth hormones, antibiotics and animal by-products are used on livestock.

Livestock that gives meat, dairy products and eggs should feed on organic forage and be able to graze in their natural habitat.

This is when you can call their produce, organic.

Similarly, organic fruits and vegetables need organic fertilizers such as manure and compost.

You can grow organic vegetables using Al Ard Alkhadra’s organic fertilizer.

In order to fight weeds, you will need to handle them by hand, mulching, or by crop rotation and tilling.

Natural pesticides and insects, traps and birds control pests.

They use no chemical pesticides and herbicides to produce totally chemical-free produce.

Therefore, organic produce comes from organic farming which improves the soil quality by using natural fertilizers.

Moreover, it conserves groundwater and decreases land pollution.

Popular organic products are fruits, vegetables, meat and dairy, and grains.

There is a growing trend in buying organic food because otherwise, these crops may contain pesticides.

And what is the harm of having pesticides in your food? Find out below!


Learn more about Planting Fall Vegetables here.

farmer spraying pesticides on food

Pesticides in Food

Any organic produce has low levels of pesticides.

They control weeds and pests using traditional methods such as hand weeding and crop rotations.

However, they are still not fully pesticides free.

Organic farms may use naturally-derived pesticides rather than chemical pesticides.

The risks of using pesticides include headaches, weak immunity and immune system, cancer and birth defects.

Even low doses of pesticides can increase the chances of getting prostate and breast cancer as well as leukemia, lymphoma and brain tumor.

Young children and pregnant women are more susceptible to risks.

Pregnant women can pass pesticides to the unborn child through the womb.

Also, since their organs are already weak, then it can further stress their body.

Breastfeeding women can also pass them on through their milk.

This makes fetuses and children quite vulnerable as they are still in their developmental stages.

Exposure to pesticides can cause behavioral disorders as well as delays.

This can lead to Autism, Motor dysfunction and a weak immune system.

Moreover, pesticide use also harms plants as superweeds and superbugs emerge.

They are resistant to normal pesticides and only toxic poison can kill them.

Washing food can reduce the number of pesticides will not completely eliminate them.

On the other hand, peeling can occasionally help to get rid of them to some extent but it will also remove the nutrients on the skin.

Hence, it is a better option to buy and use organic produce which uses much less and safer pesticides.

Though there are certain fruits and vegetables that do not contain as many pesticides as others.

The Clean 15 vegetables and fruits have low pesticide content. They include:

  • Egg Plant
  • Avocado
  • Onion
  • Sweet Corn
  • Cantaloupe
  • Pineapple
  • Mango
  • Sweet Potatoes
  • Papaya
  • Kiwi
  • Cabbage
  • Grape Fruit
  • Mushrooms
  • Sweet Peas
  • Asparagus

As they have a low amount of pesticides, you can buy their nonorganic commercial version.

Non-Organic Commercial Version

However, there are certain foods that contain a high amount of pesticides and you should try to only buy them organic.

The vegetables include:

  • Cucumber
  • Sweet Bell Peppers
  • Kale
  • Hot Peppers
  • Spinach
  • Potatoes
  • Cherry Tomatoes
  • Celery

The fruits such as apples, peaches, nectarines, summer squash, grapes, and strawberries also contain a high amount of pesticides.

Hence, it is much better for your health to look for their organic alternative.

To know the benefits of the alternative, read below!


Learn more about Organic Fertilizers for Green Vegetables here.

organic vegetables benefits

Benefits of Organic Vegetables and Food

Increase in Antioxidants, Vitamins and Nutrient Content

Organic foods can be slightly richer in nutrients than non-organic ones.

This might be due to the natural use of fertilizers or natural variations of production.

Though, there needs to be more research on the increase in nutrient content.

There is an increase in flavonoids found in fruits and vegetables.

Since they have antioxidant properties, organic plants will be richer in antioxidants comparatively.

Speaking of antioxidants, you will find them more in organic foods up to a whopping 69 percent.

Also, they have more zinc, Vitamin C and iron.

Organically produced berries and corn had up to 52 percent more Vitamin C and 58 percent more antioxidants than inorganic food.

Since organic plants do not apply pesticides, they defend themselves by producing protective compounds known as antioxidants.

If you replace the fruits, vegetables and cereals with organic versions then you can get more nutrients.

Also, the rise in antioxidants will be equal to eating twice as much inorganic fruits and veggies.

Therefore organic foods are rich in antioxidants and micronutrients compared to inorganic ones.

Lower Nitrate and Pesticides level 

Organic food has lower levels of pesticides and herbicides.

As they use naturally-derived pesticides and have exposure to air-borne chemical pesticides on other conventional crops, there will be some pesticide residue.

However, it will not be as harmful as on conventional farming crops.

Moreover, they are low in nitrate levels.

They contain about 30 percent less nitrate than conventional farming crops.

High levels of nitrate are not good for the body as they can cause diseases such as cancer.

It can also lead to the disease methemoglobinemia in children which affects the way the body carries oxygen.

Hence, organic food and vegetables are comparatively healthier and safer to eat in this aspect.

Does Not Contain Toxic Metals 

A toxic metal, cadmium, is naturally in the soil and affects the plant.

However, if you do not apply any synthetic fertilizer to the crops and plants then cadmium levels can decrease.

There have been low levels of cadmium in organic grains because organic farming does not use any inorganic fertilizers.

You can achieve the same results for the vegetables you grow in your kitchen garden if you use natural and organic fertilizers such as those by Al Ard Alkhadra.

fresh local produce


Organic Produce is Fresh 

Mostly organic food and veggies are made in smaller farms that are near to your location.

However, some of them may be away from your locality so check the label.

Though, if they are near then they are fresher.

Moreover, as they contain no preservatives then they are usually sold as soon as they are harvested.

The producer cannot risk them for a longer time so, they sell it immediately.

Hence, if you want to eat fresh food then you should choose organic over food from conventional farms to feed yourself and your family.

They Are Not Genetically Engineered 

As the name goes, organic food and vegetables and completely organic.

There is no genetic modification of the DNA of plants and which is against nature.

Health Benefits 

Organic vegetables and fruits have higher antioxidant levels.

Hence, that protects against the formation of free radicals and prevents damage to cells.

It can also decrease the risk of allergies and eczema in young children.

Though, this area needs more research and exploration.


The one disadvantage of organic veggies is that they are expensive.

This is because of the farming practices that are used to grow organic food.

The use of organic fertilizers as well as extensive activities such as mulching, tilling, and hand wedding to keep the pests away.

Hence, the production cost is higher than in conventional farms, leading to a high sale cost.

purchasing food



How to Know If The Food Item is Organic?

Certain countries have strict restrictions for certified organic products and deals to help the consumers identify them.

Hence, you can check labels written as:

  • 100 percent organic
  • Organic
  • Made with Organic

The second and third labels show that the item is made from almost 95 or 70 percent organic ingredients respectively.

Though, remember that organic does not always equal healthy.

Some organic products contain more sugars, calories and carbs than non-organic ones.

Also, keep in mind that natural is not the same as organic.

Natural refers to food items that do not contain any artificial flavorings, preservatives, or artificial colors.

However, it does not indicate if the material or the methods used to produce the food ingredients are natural or not.

Hence, you cannot substitute organic with natural as natural food products may still contain inorganic ingredients.

woman carrying a tray of organic vegetables



You should consume a variety of organic vegetables and fruits.

It helps to protect from pesticides and reduces the exposure from a single one.

Moreover, you can get to consume different nutrients.


Also remember to wash and dry all your fruits and vegetables to remove dirt, pesticides and contaminants.

Healthy eating can ensure a healthy and happy life so eat wisely!





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