How organic vegetables actually contain more vitamins and mineral

vitamins in fruits

How organic vegetables actually contain more vitamins and mineral

Organic vegetables are high in nutrients that are essential for optimal health. Organic products such as the naturally and locally grown produce by E-farm, for instance, include additional nutrients due to the environment in which they are cultivated. A fruit or vegetable has to be free from artificial food additives in order to be certified organic. Artificial sweeteners, preservatives, colouring, flavouring, and monosodium glutamate (MSG) are examples of such ingredients.

In this article, it is useful to know and divide the main nutrients contained in organic produce into 2 categories: vitamins and minerals. Continue reading for a quick overview of the advantages of prevalent nutrients found in organic fruit and vegetables.

organic variety of vegetables with high nutrient

What exactly are the vitamins and minerals found?

Numerous studies, nevertheless, reveal that organic varieties have much high amounts of vitamin C, iron, magnesium, and phosphorus than non-organic variations of the very same products. While they contain more of such nutrients, they also have substantially less nitrates and pesticide residues. Furthermore, apart from wheat, oats, and wine, organic foods often contain higher quantities of a variety of key antioxidant phytochemicals (anthocyanins, flavonoids, and carotenoids).

Despite the fact that in vitro experiments of organic produce regularly show that fruits and vegetables have antioxidant properties, are much more effective suppressors of toxic chemical mutagenesis effect, and prevent the development of specific cancer cells. Cadmium, a very dangerous metal, was found to be 48% less in organic fruit.

mix of good vegetables for health with mineral and vitamin

Breaking down 5 commons vitamins and minerals found in organic vegetables:

*Bolded are links to our E-Farm organic vegetables


  • Vitamin A or Beta-Carotine

Beta-carotene would be turned to Vitamin A in the liver. Vitamin A isn’t produced by our body thus, must be ingested through food. It is advantageous for the eyes, teeth and skin.

Good Sources: Carrots, broccoli, sweet potato, kale, spinach, pumpkin, collard greens, apricots, tomatoes, cantaloupe, leeks

  • Vitamin B1 or Thiamine

Thiamine or Vitamin B1, help humans have proper immune function, iron intake, energy and also, digestion.

Good Sources: Asparagus, kale, cauliflower, potatoes, oranges, leeks

  • Vitamin B2 or Riboflavin

Riboflavin, or Vitamin B2, is essential for general good health. It aids in breaking down carbohydrates, proteins and fats to produce energy.

Good Sources: Asparagus, bananas, persimmons, okra, chard, green beans, leeks

  • Vitamin C or Ascorbic Acid

Vitamin C which is a type of water-soluble vitamin and a strong antioxidant. It imrpoves blood vessels, skin elasticity, and iron intake. Moreover, also repair and regenerate body’s tissues.

Good Sources: Leeks, carrots, collard greens, kiwi, papaya, cantaloupe, pineapple, mango, strawberries, brussel sprouts

  • Vitamin D

It is essential for strong, healthy bones and teeth. Moreover, it maintains the immune system, brain, nervous system while regulating insulin levels and supports lung or cardiovascular health.

Good Sources: Shiitake mushrooms, fortified orange juice


  • Potassium

This mineral aids in regulating fluid balance, controls electrical heart activities and other kinds of muscles.

Good Sources: Leeks, bananas, carrots, avocado

  • Calcium

Calcium is required for the proper function of the cardiac muscles. It promotes Dna repair, bone strength, and powerful teeth. Calcium also alleviates arthritis and aids in the reduction of excessive blood hypertension.

  • Iron

It aids in the transportation of oxygen from the lungs to the entire body. It is necessary for muscle growth and blood vessel wellbeing. Moreover, it aids in the promotion of healthy hair, skin, and nails.

  • Phosphorus

Phosphorus helps to keep the heart healthy, gives energy, and assists in the metabolism of fats and carbs. It can soften skin as well as improve teeth, hair, and bones.

 Good Sources: Leeks, bananas, potatoes, portabella mushrooms, edamame

  • Folate

Folate is a naturally occurring form of vitamin B9 that can be discovered in a range of plant and animal sources. It aids in the prevention of heart disease, stroke, and cancer. Folate also aids in muscular growth and alleviates emotional and psychological issues.

Good Sources: Leeks, spinach, kale, romaine lettuce, avocado

Get your very own vitamin and nutrient dense vegetables and fruit now at E-Farm and start living a healthy life! Super easy and affordable, check out and we’ll deliver to your doorstep!

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