Nutritious Organic Food

Nutrient-rich foods are characterized by the fact that they contain not only macronutrients – carbohydrates, proteins, and fats – but especially interesting amounts of micronutrients. This includes vitamins, minerals, trace elements, and, in a broader sense, secondary plant substances. Especially the latter often turn food into medicine because it has an antioxidant, anti-inflammatory, anti-cancer, blood-cleansing effect, etc. Nutrient-rich foods can therefore prevent diseases or promote healing processes.

Organic food counteracts diseases

Nutritionists estimate that 50 to 70% of all diseases could be eliminated by choosing a diet that consists primarily of organic, healthy foods.

If you already have a degenerative disease such as cancer, diabetes, high blood pressure, or heart disease, you will be amazed at the effects of such a diet. With a few exceptions, the food can ideally be eaten raw.

Some of the most nutrient-dense foods are:


Apples normalize cholesterol levels and reduce the risk of stroke, cancer, and type 2 diabetes. A recent study showed that people who eat apples are less likely to develop metabolic syndrome.

Metabolic syndrome is considered the key risk factor for cardiovascular disease. It is present when at least 3 of the risk factors mentioned are present: increased waist circumference changed blood lipid levels, increased blood pressure, and increased fasting blood sugar.

Apple seeds can protect against cancer

The apple seeds contain a large amount of vitamin B17, also known as Laetrile, and should always be consumed. New research suggests that apples protect against colon cancer and may help slow the growth of precancerous or tumor cells.

Effective anti-inflammatory

Apples can help improve lung function, thereby reducing the risk of respiratory diseases. In addition, they can protect against harmful plaque formation. Mental immobility and age-related memory loss can be slowed down by eating apples regularly.

Apples are one of the best dietary sources of boron, a mineral important for bone health. They also contain a high percentage of quercetin, one of nature’s most effective anti-inflammatory agents.


These little powerhouses protect the body from free radicals, which can damage cell membranes and DNA and lead to chronic diseases in old age. In addition to antioxidants like vitamin C and vitamin E, blueberries, strawberries, blackberries, raspberries, and blueberries contain anthocyanins and phenols, which have antioxidant properties.

In one study, researchers found that eating a serving of blueberries daily improved motor skills by 5 to 6%.

Berries provide the body with a lot of vitamins, minerals, and fiber. They are rich in vitamin D, folic acid, and manganese. They also contain cancer-fighting carotenoids, tannins, as well as quercetin, and eye-protecting lutein. And just like apples, berry seeds are a high-yielding source of vitamin B17.


Vegetables from the cruciferous family such as broccoli, cabbage, kale, radish, Brussels sprouts, cauliflower, kohlrabi, mustard, turnips, Chinese cabbage, and cress are rich in glucosinolates. These are sulfur-containing compounds that act as natural antibiotics and were formerly known as vitamin U. However, glucosinolates are heat sensitive and are destroyed by cooking.

Glucosinolates and their breakdown products have antioxidant properties that can help prevent or inhibit the development of some types of cancer, such as breast, prostate, colon, and pancreatic cancer.


In order to gain additional strength and vitality, it makes sense to consume spinach, as it is an excellent source of iron. Iron is an essential component of hemoglobin that carries oxygen to all cells.

Since cancer is only able to grow in oxygen-poor cells, this healthy vegetable should be included in the menu more often during the season.

Spinach also contains various flavonoids, which act as antioxidants and anticancer agents, especially in stomach, breast, and skin cancer. A carotenoid, neoxanthin, causes prostate cancer cells to destroy themselves.

Spinach is an excellent source of vitamin K, which is necessary for bone health. Spinach also provides plenty of calcium and magnesium.

A healthy gastrointestinal tract, good vision, and a low risk of inflammation are promoted by the following nutrients in spinach: vitamin C, beta-carotene, folic acid, vitamin B2, and vitamin A. These nutrients also protect against cardiovascular diseases.

Beans and lentils

These vegetables contain soluble fiber that travels through the digestive tract, binding to numerous substances such as cholesterol and excreting it in the stool. Eating a serving of cooked beans every day reduces the risk of a heart attack by almost 40%.

The soluble fiber creates additional insulin receptor sites so that more insulin can reach the cells again. Anyone suffering from insulin resistance can benefit from this increase in receptor sites.

In addition to rich amounts of common nutrients, beans and lentils are important sources of phytic acid, also known as IP6. This nutrient has been shown to have a significant inhibitory effect on various primary tumors due to its ability to promote the self-destruction of cancer cells by promoting programmed cell death.

Phytic acid has also been shown to be effective against the deadly form of pancreatic cancer. It helps normalize cell physiology, increases natural killer cells and the tumor suppressor gene P53 inhibits inflammatory responses and blocks angiogenesis, the process by which tumors generate their own blood supply.

Nuts and seeds

Regular consumption of these foods reduces the risk of a heart attack by an impressive 60%. Researchers have shown that people who eat nuts tend to be leaner, have lower LDL cholesterol, and have stronger bones. They also have a lower risk of cancer and inflammation.

Nuts offer a cornucopia of nutrients. They have a fatty acid profile that has a beneficial effect on blood lipids and lipoproteins. They contain antioxidant polyphenols that counteract oxidative stress, which is a causal factor for both neurodegenerative and cardiovascular diseases. They are also high in magnesium, boron, and zinc, all of which are important minerals for bone health.

Nuts and seeds are also a rich source of the antioxidant mineral manganese, as are vitamin E, folic acid, copper, and the amino acid arginine. Some nuts and seeds contain tryptophan, a stimulator of serotonin in the brain that helps relieve depression and promote recovery boosts. They are also rich in phytonutrients that protect against cancer and other chronic diseases.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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