Antioxidant

Where Found

guavas, red or green bell pepper, papayas, oranges, strawberries, grapefruit, cantaloupes, tomatoes, mangos, tangerines, potatoes, spinach, cabbages

Tocopherol (Vitamin E)

eggs, oils (corn, cottonseed, olive, palm, peanut, safflower, soybean, sunflower, wheat germ), tomatoes, apples, mangos, nuts (almonds, hazelnuts, peanuts, pistachio, walnuts), avocados, spinach, sweet potatoes, turnips

Lycopene

tomatoes, guava, watermelon, pink grapefruit

Lutein

tomatoes, carrots, squash, leafy green vegetables

Alpha-Carotene
Beta-Carotene

carrots, sweet potatoes, squash, broccoli, kale, cantaloupes, brussels sprouts, kiwi, spinach, mangos, spinach

Zeaxanthin

corn, egg yolks, leafy green vegetables such as broccoli, green beans, peas, brussels sprouts, cabbage, kale, collard greens, spinach, lettuce, kiwi, honeydew

Astaxanthin

salmon, trout, shrimp, lobster

Saponins

peas, soybeans

Limonoids

lemons, oranges, grapefruits, limes, tangerines

Flavonoids (or bioflavonoids)

citrus foods, berries, onions, parsley, legumes (beans, peas), sea buckthorn

Flavonols - resveratrol, pterostilbene, myricetin, kaempferol

grapes, red wine, grapefruits, berries (bilberries, blueberries), walnuts

Flavones - rutin, quercetin, luteolin, apigenin, tangeritin

citrus fruits, apples, onions, raspberries, red grapes, brocolli, cherries, leafy green vegetables, honey, buckwheat, parsley, celery, tangerines

Flavonones - hesperetin, naringenin

Flavan-3-ols - catechin, epicatechin, theaflavin, thearubigins

Isoflavone phytoestrogens- genistein, daidzein, glycitein

legumes (soybeans, peanuts, peas)

Anthocyanins - cyanidin, delphinidin, malvidin, pelargonidin, peonidin, petunidin

berries (bilberries, blackberries, blueberries, raspberries, cherries, elderberries, hawthorns, loganberries, apples, plums), purple grapes, cranberries

Phenolic acids - ellagic acids, gallic acids, salicylic acids, cinnamic acids, rosmarinic acids, chlorogenic acids, chicoric acids, gallotannins, ellagitannins

berries (raspberries, strawberries, blueberries), rosemary, oregano, lemon balm, sage, marjoram, brown rice, whole wheat, oats, apples, artichokes, peanuts, oranges, pineapples, tomatoes

Lignans

oats, flax seeds, pumpkin seeds, sesame seeds, rye, soybeans, brocolli, beans

Phytochemicals - apiol, carnosol, carvacrol, rosemarinol, matairesinol, gingerol, secoisolariciresinol, flavonoids, flavones, flavanones, coumarin, ferulic acids, caffeic acids, capsaicin, curcumin, phytofluene, phytoene, phytosterols, campesterol, beta sitosterol, indole-3-carbinol, oxalic acids, phytic acids, tartaric acids

dill, parsley, rosemary, oregano, thyme, cranberries, buckwheat, beans, peas, ginger, chives, gooseberries, strawberries, grapes, tomatoes, apricots, celery, oranges, tangerines, apples, turnips, kale, spinach, peaches, mustard, pears, sunflower seeds, oats, rice, watermelons, carrots, green and red peppers, eggs, pumpkins

When it comes to organic food vs. "conventional" food, we're all pretty clear that an organic apple would have higher health benefits than, say, a conventionally grown Apple-tini. But what about serious comparisons of the health benefits of organic food vs. conventional food? Is organic food really better? If so, in what ways is it better?

Spreading the Organic Word
by Shane Heaton, Organic Food News Quarterly

A growing number of consumers, and especially those dealing with chronic illness, are switching to organic food. A key motivation for consumers doing this is a simple belief that it's better for them. But is it true that there are health benefits to eating organic food?

Official food agencies around the world are unanimous in claiming there is no evidence of a nutritional difference. Yet a more careful and thorough review of the science comparing organic and non-organic food reveals that, collectively, the available evidence does indeed support the consumer belief and claims by the organic industry that their food is safer, more nutritious, and better for you than non-organic food.

Higher Nutrient Levels

It's often claimed that a large number of studies have found no difference in the nutrient content of organic and non-organic crops. It's true there have been more than a hundred studies comparing the nutrient content of organic and non-organic foods and the results are inconclusive. But this is because the majority of studies are of poor quality, being either agriculturally or analytically flawed.

I reviewed the literature using clear validity criteria to ensure relevant nutrients were being compared in properly matched organic and non-organic crops. This eliminated 72% of comparisons as invalid. The results of these spurious studies were either dramatic, inconclusive, non-significant or inconsistent, as would be expected, and served only to obfuscate the clear trend in the valid data that organic crops, on average, do contain higher levels of trace minerals, vitamin C, and antioxidant phytonutrients.

Official food composition tables, including data compiled by the US Department of Agriculture, reveal that since the 1940s the mineral levels in fruits, vegetables, meat and dairy have declined substantially in conventional foods. Combine this with earlier (pre-ripened) picking, longer storage, and more processing of crops, and it's not surprising that we may be getting fewer nutrients in our food than we were 60 years ago.

The artificial fertilization associated with conventional crops produces lush growth by swelling produce with more water. On a pound-for-pound basis, organic food has more "dry matter" (i.e. food). Partly because of this (and for other reasons too), there are higher levels of nutrients in organic produce. Research by American nutritionist Virginia Worthington has confirmed that, based on current dietary patterns, the differences can be enough to help you achieve the recommended daily allowances for certain nutrients that you otherwise may not get.

We can expect also that phytonutrients, many of which are antioxidants involved in the plant's own defense system, will be higher in organic produce because crops rely more on their own defenses in the absence of regular applications of chemical pesticides. Evidence is emerging that confirms this expectation. Higher levels have so far been found of lycopene in organic tomatoes, polyphenols in organic potatoes, flavonols in organic apples, and resveratrol in organic red wine. A recent review of the subject estimated that organic produce will tend to contain 10-50% higher phytonutrients than conventional produce.

Lower Pesticide Residues

Consuming more organic food certainly isn't the only way to improve one's nutrient intake, but it may be the safest. It's regularly claimed by the mainstream food industry that pesticide residues in foods are known to be safe on the basis of total diet surveys that supposedly find the levels of pesticide residues in our food to be very low and within acceptable safety limits. But monitoring programs consistently show that around one in three non-organic food samples tested contains a variety of pesticide residues, with far lower levels being found in and on organic produce. Conventional-food proponents also claim that rigorous safety assessments show that pesticide residues are no threat to human health. Yet consumers intuitively know this is a false assurance.

Most pesticide-residue safety levels are set for individual pesticides, but many samples of fresh produce carry multiple pesticide residues. Rules often do not take into account the "cocktail effect" of combinations of pesticides in and on foods. Research is emerging confirming the potential for such synergistic increases in toxicity of up to 100-fold, resulting in reproductive, immune and nervous system effects not expected from the individual compounds acting alone.

Israeli researchers have linked symptoms such as headaches, tremor, lack of energy, depression, anxiety, poor memory, dermatitis, convulsions, nausea, indigestion and diarrhoea with dietary intakes of pesticides. Belgian research has found that women diagnosed with breast cancer are six to nine times more likely to have the pesticides DDT or hexachlorobenzene in their bloodstreams compared to women who did not have breast cancer. Hawaiian researchers following 8,000 people for 34 years have found that increasing consumption of conventional fruit and juice (and the pesticide residues they carry) raises the risk of Parkinson's disease.

Dr. Vyvyan Howard, toxico-pathologist at the University of Liverpool, UK, comments on the trend towards organic food on the part of health-minded consumers:

"People are applying the precautionary principle to their own lives by purchasing food that has not been produced by industrial methods. From the simple stance of hazard avoidance, organically produced food is the best option that we have."

The British Medical Association appears to agree:

"Until we have a more complete understanding of pesticide toxicity, the benefit of the doubt should be awarded to protecting the environment, the worker, and the consumer—this precautionary approach is necessary because the data on risk to human health from exposure to pesticides are incomplete."

Food Additives

Artificial colorings and preservatives in food and drink are thought to contribute to hyperactivity in pre-school children, and while many still contest this issue, a recent study in the UK found that the proportion of hyperactive children was halved when additives were removed from their diets. Many additives—such as preservatives, artificial sweeteners, colorings and flavorings, MSG, hydrogenated fat, and phosphoric acid—are prohibited in organic food production.

Better Health Outcomes

A recent review of controlled animal feeding trials found significant improvements in the health of animals given organic feed, and concluded:

"Reproductive health [and] incidence and recovery from illness are sensitive measures of health status and should be given appropriate weight. Taking all of this into account, the available data are very strong with regard to the health benefits of organic feed and food."

Similar tests with humans are problematic, though evidence is emerging here too. An early observational study revealed that boarding-school students eating predominantly organically for three years experienced a "very marked decline" in colds and influenza, more rapid convalescence, excellent health generally, fewer sports injuries, a greater resilience to fractures and sprains, clear and healthy skin, and improved dental health.

A recent Danish organic human three-week feeding trail with 16 subjects found significantly higher concentrations of quercetin (an antioxidant flavonoid) not only in the organic diets but also in the urine of those eating organically, confirming increased absorption and systemic circulation.

The Bottom Line

So is organic food better for you? In my opinion, yes. Decreasing one's toxin burden and increasing one's intake of vitamins, minerals, and antioxidants can have a significant impact on health, especially when trying to improve or restore health.

Can people afford it? I'm certain of it. Official household spending statistics in Australia and the UK reveal that the average family spends five times more on junk food, take-away (carry-out food), alcohol, and tobacco than on fruits and vegetables, and five times more on recreation than on fruits and vegetables. To make healthier choices they need encouragement and education.

I believe it's a false assumption that advocating organic food will reduce fruit and vegetable consumption due to the higher price. Perhaps people will instead cut down on junk food, take-away, alcohol, and cigarettes. Some even report anecdotally that the better taste of organics facilitates an increase in fruit and vegetable consumption that was hitherto unachievable.

Chris Ashton of the UK-based Nutritional Cancer Therapy Trust asserts:

"Those concerned with the fight against disease know that our bodies are designed to overcome disease processes before they become established. Our systems are readily disrupted by toxins and an absence of sufficient quantities of nutrients."

Organic foods are a simple way to reduce an individual's toxin burden of pesticides and food additives, increase their nutrient intake, and perhaps alter their consumption patterns away from less healthy choices.

Organic food isn't a luxury. It's how food's supposed to be, and a valuable part of any regimen intended to maintain, improve, or restore health.

Source: Grinning Planet

Organic gardening is a wonderful thing your family can do to reduce your exposure to pesticides and help create a healthy environment for your neighbor. Produce from your organic vegetable garden will be pesticide free, and will be fresher than store bought, including retaining more vitamins. And nothing beats the thrill of seeing seeds sprout and eating food you’ve grown in your garden! Also, organic gardening is more in keeping with God’s intentions to maintain His provision for healthy, productive soils and waters (Gen. 1: 11-12). Pesticides can “nuke” the soil, making it a sterile wasteland instead of the fertile, life-filled medium God intended.

By gardening organically, you will be reducing pesticide runoff that can get into drinking water and streams where it can hurt others, and there will be less chance you will track pesticides into your home on your shoes and clothes. It’s also important not to use pesticides in your flower or vegetable garden if you attract wildlife to your home (such as with a bird feeder or bird bath).

What does it mean for me to garden organically?

The simple answer is that organic gardeners don't use synthetic fertilizers or pesticides on their plants. But gardening organically is much more than what you don't do. When you garden organically, think of your plants as part of a whole system that starts in the soil and includes the water supply, people, wildlife, and even insects. An organic gardener strives to work in harmony with God’s creation and to minimize and continually replenish any resources the garden consumes. Organic gardening, then, begins with attention to the soil. You regularly add organic matter to the soil, using locally available resources wherever possible, including your own compost. If you add compost to your soil, you're already well on your way to raising a beautiful, healthy garden organically.

The other key to growing organically is to choose plants suited to the site. Plants adapted to your climate and conditions are better able to grow without a lot of attention or input; on the other hand, when you try to grow a plant that is not right for your site, you will probably have to boost its natural defenses to keep it healthy and productive.

Starting a new garden – where do I begin?

Start by looking around your yard and taking note of which areas get a lot of sun, which are shaded all day, and which are sunlit for part of the day. Also, notice which spots tend to be damp all the time and which dry out very fast. Now you can use that information to choose the site of your new garden and the plants that will fare well there. When you select plants that thrive in your conditions, you have to care for them less.

Before you begin have your soil tested for lead and pesticides. Then check with your local nursery to find which plants grow best in your area.

Before you buy the plants, you want to prepare the site. Loosen the soil with a shovel, garden fork and/or tiller 6 to 8 inches deep, and add several inches of compost to it. If the soil is sandy, mix in an extra helping of compost. Vegetables, fruits and herbs can grow either in the ground or in raised beds, which are built up 4 to 6 inches above the surrounding ground. Most flowers thrive in raised beds, too. The soil in raised beds drains quickly so plants never sit in water, and the soil warms up fast in spring.

You can build a raised bed by adding a lot of organic matter to the soil and fluffing up the soil with a garden fork, then raking soil from the areas that will be paths up onto the beds. Many gardeners like to enclose their raised beds in wooden or plastic frames; others just mound up the soil. (Don’t frame your garden with pressure-treated wood—it contains arsenic and other toxins that can leach into your soil.)

How do I get healthy soil?

You could say building soil is the defining act of organic gardening. By regularly replenishing the nutrients your plants use, you keep the soil productive. Mix organic matter (preferably your own compost) into the soil whenever possible. Ideal garden soil is dark-colored, smells kind of sweet, compresses into a loose lump in your hand when moist, and is full of earthworms.

Certain soils may need even more of a boost than a regular, liberal dose of compost can provide, but before you add anything else to your soil, get a soil test. Your local U.S. Department of Agriculture Extension Service can provide information on where to get a soil test. The results of your test will tell you the soil's pH and what nutrients are out of balance. With that information, you can choose amendments to bolster the soil. Choose from many organic soil amendments, like bone meal, greensand or rock phosphates, all derived from natural sources and each suited to particular need.

How can I control weeds without pesticides?

In a word, mulch. Blanket the ground around your plants with shredded leaves, straw, dry grass clippings, wood or bark chips, newspaper or other degradable material, and that layer of mulch will block light from reaching weeds and stop or slow their growth. (Mulch also conserves moisture and builds your soil as it decomposes.) How can you get rid of weeds that are already there? Buy a good hoe designed for weeding, such as a stirrup or diamond style hoe, which allows you to slice off weeds below the soil surface.

You can suppress the growth of weed seeds early in the season by spreading corn gluten meal over the area where they're growing. Corn gluten meal, a by-product of corn processing that's often used to feed livestock, inhibits the germination of weed seeds–bear in mind, once the weeds have gone beyond the sprout stage, corn gluten will not affect them. Also, corn gluten doesn't discriminate between seeds you want to sprout and those you don't want, so avoid using corn gluten meal where and when you've sown seeds. It works best in established lawns and perennial beds.

Weeding may seem like an endless battle when you first start your garden, but if you diligently use your hoe, you will eventually reduce your weed pressures to almost nil.

How can I manage insects without pesticides?

It is certainly understandable that gardeners become anxious when they see pests on their plants, and want to react decisively when they see their plants damaged. But insects are a crucial part of God’s provision of a healthy, productive natural system. When you see insects in your garden, take some time to really watch what they're doing. Are they actually destroying the plant or just nibbling it a bit? Many plants can outgrow minor damage. Also, in many cases, insects attack stressed out plants. Do you have enough healthy plants to spare the sickly ones? Can you restore sickly plants to robust health so they can resist insect attack? The best defenses against insect attack are preventative measures. Grow plants suited to the site and they'll be less stressed out. Don't let them be too wet, too dry or too shaded. Design a diverse garden, so that pests of a particular plant won't decimate an entire section of the garden. Rotate your plant locations within the garden.

Most importantly, encourage the natural predators of pest insects to hunt in your garden—beneficial insects (such as the common ladybug), birds, frogs and lizards control pests by eating them. You can make your garden hospitable for your natural allies by keeping a water source (just a dish-full, if that's all you've got) nearby for them and by not wiping out the entire pest population with a pesticide, sending the beneficials elsewhere in search of food. Also, grow plants with small blossoms like sweet alyssum and dill, which attract predatory insects who feed on flowers' nectar between attacks on pests.

Barriers such as row covers, netting and plant collars very effectively protect crops from pests. Sticky traps and pheromone lures are another way to minimize your pest problems without harming other living things in your garden. You'll find row covers and other barriers, along with traps at your local garden center and in mail-order catalogs.

If you need to react quickly to an acute pest invasion you can choose from several natural products that affect specific insects, won't harm humans, pets or wildlife, and that degrade quickly in the environment. Horticultural oils, insecticidal soaps (not household soaps) and garlic and/or hot pepper sprays also work well against many pests.

How can I control plant diseases without fungicides?

The best way to avoid plant diseases is to choose varieties that resist them—look on the tags at the garden center or in catalog descriptions for mention of disease resistance. Then be sure to put those plants in the conditions they thrive in, because a stressed-out plant is more susceptible to disease. Many fungal diseases are encouraged by constant moisture and too little air circulating around plants. To remedy that, plan your garden with enough room to accommodate full-grown plants, because water evaporates more slowly and air doesn't circulate well among crowded plants. And water your garden beds deeply and then allow the top level of soil to dry out before watering again. If diseases do appear, remove afflicted leaves (or entire plants) from your garden as soon as possible.

What fertilizers can I use to feed my plants?

Organic gardeners work to build nutrient-rich soil by continually adding organic matter (particularly compost) to the soil rather than feeding plants directly. Mixing well-rotted farm animal manures (especially cow, horse and chicken manure) into the soil provides an abundant supply of nitrogen to your plants. Nitrogen is the key nutrient plants use for growing leaves. If you can add an inch or so of compost to your garden each year, you probably don't need any additional fertilizers.

You'll see a lot of different packaged organic fertilizers in garden centers and mail-order catalogs. Many derive their nitrogen boost from fish or feather meal—in both cases, the ingredients typically are food processing waste. The best of these fertilizers are "slow-release" foods that nourish plants incrementally as they decompose in the soil. Though fertilizer made from municipal sludge (sometimes called "biosolids") is often sold as "organic," research has found that this sludge contains heavy metals that can build up in your soil so it’s best to use another product.

To give your plants a more immediate boost or for feeding those growing in soil that is more difficult to amend (like plants in containers), you can use liquid fertilizers that are commonly made from fish processing waste combined with mineral-rich seaweed (often kelp). You'll find these liquid fertilizers as concentrates that you mix with water and apply directly to plants' leaves.

BIBLICAL PASSAGES FOR REFLECTION

Gen. 1: 11 –12 - “Then God said, ‘Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds.’ And it was so. The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.”

Gen. 2:15 - “The LORD God took the man and put him in the Garden of Eden to work it and take care of it.”

Source: Healthy Families Now