Properties of organic foods

Benefits of seasonal fruits, vegetables, and produce.

Discover our vegetables, fruits, legumes, and herbs, and learn about their properties and natural benefits.

Tomato
It is hard to find someone who doesn’t like tomatoes, as they not only enhance our recipes but also provide many health benefits.
This fruit is native to the American continent and, in Europe, it was initially used as an ornamental plant. It was not until the late 18th century that it began to be cultivated for consumption.
You have probably come across a wide variety of tomatoes (RAF, beefsteak, Kumato, cherry, etc.). Worldwide, more than 20,000 tomato varieties have been developed, with unique shapes, colors, and aromas. Most are red, but they also come in yellow, orange, pink, purple, green, and even multicolored or striped varieties. Whichever variety you choose, you will benefit from their nutritional properties.
Tomatoes are low in calories (approximately 22 kcal per 100 grams) and are composed mainly of water. Carbohydrates are their main macronutrient.
This food provides the body with a large amount of protein, fiber, minerals such as potassium and selenium, vitamin E, and B vitamins such as folate. It also has antioxidant properties.
Protects vision: Vitamin A improves our eyesight and helps protect the eyes from degenerative diseases and night blindness.
Improves blood circulation
Tomatoes contain iron, a mineral that is very beneficial for healthy blood function, as well as vitamin K, which helps regulate blood clotting. In this way, tomatoes help prevent cardiovascular diseases. Cares for the skin
Due to its strong antioxidant properties, it is a natural remedy against aging and a great ally for the care of our skin, hair, and teeth Prevents constipation
Its fiber content supports intestinal transit and helps prevent diseases related to the gastrointestinal organs. Diuretic
Tomatoes contain potassium and low levels of sodium, which helps prevent fluid retention and supports the elimination of toxins. Antioxidant
Rich in lycopene, a more powerful antioxidant than vitamin E. Tomatoes also contain other carotenoids, making them a powerful antioxidant that helps protect our body.
Leek
The leek (Allium porrum), although commonly available on the market all year round, is typically considered a winter vegetable. It not only adds flavor to many dishes, such as comforting cold-weather broths or the famous summer vichyssoise, but also enriches them with its healthy properties.
Like its relatives garlic and onion, it belongs to the botanical family of Liliaceae. However, its leaves are large and flat, the bulb is elongated rather than round, and its flavor is milder on the palate.
Its origin is believed to be in Central Asia, and it was well known in ancient Egypt, as well as among the Greeks and Romans. Drawings and hieroglyphs found inside some pyramids indicate that its use was common in the land of the pharaohs.
History tells that the Greek philosopher Aristotle and the Roman emperor Nero made good use of this food to strengthen their voices and thus avoid throat problems.
It was also well known among other inhabitants of the Mediterranean basin, and through the Romans it spread to the Celtic peoples. It was widely cultivated during the Middle Ages and later gradually spread to the rest of the world.
Leek is moderate in carbohydrates (7.5 g/100 g), low in protein (2 g), and rich in fiber (3 g). Among its minerals, it contains notable amounts of potassium (260 mg), calcium (60 mg), phosphorus (50 mg), and magnesium (18 mg).
And in smaller amounts, in addition to sulfur, it contains iron and trace elements such as selenium, manganese, and silicon. As for its vitamins, it is particularly rich in vitamin C (30 mg) and vitamin E (2 mg), as well as B vitamins: folates (127 mcg) and vitamin B6 (0.25 mg), which are important for the nervous and immune systems.
The sulfur compounds responsible for the beneficial properties of garlic and onion in improving circulation, fighting infections, and helping prevent cancer are also found in this bulb, although in smaller amounts.
Eating leeks regularly, especially during their natural season, is a way to improve the preventive and therapeutic quality of the diet.
Respiratory system
The essential oil of leek is partly expelled through the lungs, which has a beneficial antimicrobial effect in cases of colds or bronchitis. Likewise, the presence of mucilaginous and expectorant substances helps improve pharyngitis, laryngitis, hoarseness, and bronchitis. Detoxifying action
Due to its alkalizing and diuretic effect, thanks to its high potassium content and low sodium levels, eating this vegetable in cases of rheumatism, arthritis, or gout may help reduce inflammation in the joints. Cardiovascular system
Due to its diuretic properties, it helps reduce high blood pressure. Likewise, alliin — the active compound also found in garlic and onion — contributes to lowering blood cholesterol levels, especially the so-called “bad” cholesterol or LDL. Folate and polyphenols, meanwhile, help neutralize free radicals. This helps prevent the formation of atherosclerotic plaques in arterial walls, as well as angina and heart attacks. Venous circulation
It helps prevent the formation of varicose veins and other venous disorders thanks to its beneficial effect on blood vessels — helping preserve their flexibility — and its fibrinolytic properties, which help keep the blood flowing smoothly and reduce the risk of clot formation. Digestive system
It helps combat the presence of harmful fungi and bacteria thanks to its antimicrobial compounds. The fiber and mucilage also stimulate intestinal transit, helping relieve constipation and reduce bloating and gas. Pregnancy
The presence of folates contributes to proper fetal development, especially during the first weeks of pregnancy. Most pregnant women take folic acid supplements, but it is also beneficial to include this vegetable in the diet.
Red pepper
It is one of the key ingredients of our Mediterranean diet and a main feature in many home-cooked recipes. We are talking about the red pepper, which, besides being a nutritious food, also provides numerous health benefits.
Thanks to its high content of vitamins and antioxidants, red pepper is a powerful food that helps fight aging and various serious diseases.
Among its main properties and essential nutrients, the following stand out:
Vitamins B6, B9, and C
Carotenoids
Lutein
Fiber
Flavonoids
Lycopene
Capsaicin
Water
Protein
Its main benefits are as follows:
Being rich in lycopene, which has antioxidant properties, it helps protect cells from oxidative damage and may help prevent prostate cancer.
*It strengthens colon health thanks to its fiber content. In addition, many studies show that vitamins A, B9, and C (present in red pepper) reduce the risk of colon cancer.
*It improves memory. Thanks to its antioxidant content, this food may help slow degenerative diseases and improve brain function.
*It supports cardiovascular health. Its content of vitamin C, flavonoids, and phytochemicals helps reduce the risk of cardiovascular diseases.
*It helps fight anemia due to its vitamin C content, which enhances iron absorption from food.
*It helps reduce insomnia and anxiety.
*It helps reduce premenstrual syndrome.
*Being low in calories and high in water and fiber, it is an ideal food for weight loss and increasing satiety.
*It is a powerful anti-aging food that improves skin appearance.
*The vitamin B6 it provides contributes to its natural diuretic effect, helping prevent fluid retention and hypertension.
Green Padrón Pepper
Originating from the Galician town of the same name and belonging to the Solanaceae family, Padrón peppers are one of the hundreds of pepper varieties that exist.
In reality, like the rest of the peppers consumed in Europe, they originate from Central America and were gradually introduced starting in the 15th century.
They certainly have plenty of merits for their popularity. Their flavour and colour are very appealing, and they also offer a wide range of nutritional benefits.
Pepper stands out for its high content of vitamin C and vitamin B6, which is essential both for brain function and for the central nervous system. It is also notable for its high levels of beta-carotene (which is converted into vitamin A in the body) as well as vitamin B2 from the B group (along with vitamin E).
For this reason, it is ideal for helping prevent the onset of degenerative and chronic diseases. In addition, it is an excellent source of fiber, low in calories, and a good source of natural antioxidants.
Pepper stands out for its important health benefits and properties for those who tend to consume it regularly.
Specifically, beta-carotene helps prevent cancer, brain hemorrhages, cataracts, and heart disease.
An excellent source of fiber, ideal against constipation
Regular consumption of peppers is ideal—and recommended—for people with constipation, as they provide a very good amount of fiber. In fact, 100 grams of pepper contain around 1.4 grams of fiber. In addition, thanks to this fiber content, peppers are also useful for helping eliminate toxins and support the body’s natural detoxification processes.
Low in calories and almost fat-free
As with most vegetables, pepper is an excellent food within a varied and healthy diet, and is especially suitable for weight-loss diets aimed at reducing body weight. Why? Mainly because it has a very low calorie content, largely due to its minimal fat content.
A good source of natural antioxidants
As mentioned earlier, pepper stands out for its carotenoid content, including the presence of capsanthin. Capsanthin is a pigment that gives this food its characteristic red color. It has well-known antioxidant properties, which, combined with the high vitamin C content (another powerful antioxidant vitamin), help increase resistance to infections by strengthening the immune system.
Red Padrón Pepper
Sweet or spicy; green, red, or yellow; fresh or dried... peppers are one of the most versatile ingredients in Spanish cuisine and an essential part of the Mediterranean diet.
“The Mediterranean diet is widely recommended because of its many health benefits. As is well known, vegetables are one of the essential food groups in this type of diet due to their nutritional value and beneficial properties. Among them are green, yellow, red, and Padrón peppers… there is a variety to suit every taste,” explains Pérez.
Peppers have become an indispensable part of the Spanish diet, whether used as an ingredient or as the main element of a recipe. They are featured in everything from the classic and irreplaceable sofrito to traditional dishes such as paella, escalivada, and stuffed peppers, among many others. Each region, depending on its characteristic varieties, makes the most of different types of peppers, preparing them in unique ways and turning them into signature local dishes.
Peppers are a vegetable with a very low energy value, providing approximately 27 calories per 100 grams. The main component of this food is water, followed by carbohydrates.
Its protein content is very low, and it provides almost no fat. In addition, peppers are a good source of fiber, minerals, and vitamins.
Among the minerals, potassium stands out as the most abundant (although peppers are not among the vegetables richest in potassium). Magnesium, phosphorus, and calcium are also present in smaller amounts, although calcium is not absorbed as efficiently as the calcium found in dairy products.
* Potassium is essential for nerve impulse transmission, muscle activity, and the regulation of water balance at the cellular level.
* Magnesium contributes to the proper functioning of the intestines, nerves, and muscles; it forms part of bones and teeth, supports the immune system, and has a mild laxative effect.
* Phosphorus, together with magnesium and calcium, plays an important role in the formation of bones and teeth.
When it comes to vitamins, peppers contain significant amounts of almost all vitamins, except vitamin B12, which is found only in foods of animal origin. Vitamin C is particularly noteworthy, as it is present in the highest concentration. In fact, peppers can contain more than twice as much vitamin C as fruits such as oranges or strawberries. However, this should be considered within the context of the overall diet: people generally consume much larger quantities of fruit than peppers, and peppers are usually eaten cooked rather than raw. Since vitamin C is heat-sensitive, part of it is lost during cooking.
Peppers are also an excellent source of carotenoids, including capsanthin, an antioxidant pigment responsible for the characteristic red color of certain pepper varieties.
Their content of provitamin A is also significant. The body converts provitamin A into vitamin A as needed. Peppers also provide folate and vitamin E, along with smaller amounts of other B vitamins such as B6, B3, B2, and B1. Their combination of vitamins C and E, together with carotenoids, makes peppers an important source of antioxidants, compounds that contribute significantly to overall health.
In addition to being a powerful antioxidant, vitamin C plays a role in the formation of collagen, red blood cells, bones, and teeth. It also enhances iron absorption from food and helps strengthen the body's resistance to infections. Vitamin A is essential for vision, healthy skin, hair, mucous membranes, bones, and the proper functioning of the immune system.
Folate is involved in the production of red and white blood cells, the synthesis of genetic material, and the formation of antibodies within the immune system.
When comparing the two main color groups of peppers, red peppers contain slightly more vitamin A than green peppers.
The health benefits of peppers are mainly due to the following characteristics: their low calorie content, high water and potassium content, and their richness in folate, antioxidants, and dietary fiber.
* Low Calorie Content: “Thanks to their high water content and low calorie value, peppers are foods worth considering in weight-management diets, provided they are prepared using appropriate cooking methods. In addition, their fiber content helps promote a feeling of fullness,” explains Pérez.
* Potassium-to-Sodium Ratio: Due to their high potassium content and low sodium levels, peppers help promote diuresis. Increased urine production helps eliminate not only excess fluids but also waste substances dissolved in them, such as uric acid and urea. “Furthermore, because many pepper varieties have an intense flavor, they allow us to use less salt when cooking. This quality can be particularly beneficial for people who need to follow low-sodium diets due to certain health conditions,” says the dietitian-nutritionist.
* Benefits for Pregnant Women and Children: Peppers are recommended during pregnancy because of their folate content. Folate is an important vitamin that supports the proper development of the fetal neural tube, especially during the first weeks of pregnancy. Folate requirements are also higher in growing children, making peppers a valuable addition to their regular diet to help prevent deficiencies. When consumed raw in salads, peppers retain higher levels of folate, as this vitamin is sensitive to heat and can be significantly reduced during cooking.
* Antioxidant Properties: Peppers are a good source of selenium and vitamins C and E, as well as provitamin A and other carotenoids such as capsanthin, all of which have antioxidant properties that benefit the body. “The link between antioxidants and the prevention of cardiovascular diseases is now well established. On the other hand, low antioxidant levels are considered a risk factor for certain types of cancer and degenerative diseases,” notes the expert from the General Council of Official Associations of Dietitians-Nutritionists.
* Digestive Health: Because they are rich in fiber, peppers provide many of the well-known benefits associated with dietary fiber. Among these is support for healthy bowel function, as fiber helps prevent or relieve constipation. Additionally, fiber contributes to the prevention of gastrointestinal diseases, certain types of cancer, lower blood cholesterol levels, and improved blood glucose control, particularly in people with diabetes.
* Capsaicin: “Capsaicin, the compound responsible for the spicy heat in peppers, is already being used in pain management treatments. Some laboratory and animal studies suggest that capsaicin may play a protective role against abnormal cell growth, meaning it could have implications in cancer prevention. However, further research is needed to demonstrate a clear cause-and-effect relationship in humans,” explains a member of the General Council of Official Associations of Dietitians-Nutritionists.
Parsley
It’s hard to imagine cooking without parsley, isn’t it? In addition to adding a pleasant flavor to savory dishes, parsley is rich in many nutrients. Let’s take a look at the nutritional properties and health benefits of parsley.
This plant, widely used as a culinary seasoning thanks to its aromatic qualities, can also be used for medicinal and nutritional purposes. There are several varieties of parsley, including curly-leaf and flat-leaf types, but they all belong to the Petroselinum genus and share similar properties. The variety most commonly consumed is Petroselinum crispum.
Its use dates back to ancient civilizations such as the Greeks and Romans, and it has become an essential ingredient in the Mediterranean diet. It is so widely used in Mediterranean cuisine that it is often given away in local markets as a token of gratitude.
In any case, parsley—whether used on its own or combined with other herbs and ingredients such as garlic or cilantro—adds a distinctive touch to both our meals and our overall well-being.
Parsley is rich in many nutrients, but it is particularly notable for its high content of iron and vitamin C. It also possesses several medicinal properties, making it a valuable herb that offers numerous health benefits to the body.
In addition to the nutrients mentioned above, it contains large amounts of other very important vitamins such as vitamin A or beta-carotene, as well as many B-complex vitamins, all of which are essential for the nervous system and for the absorption of nutrients from other foods.
Within this group, vitamin B9 (folic acid) and vitamin B2 (riboflavin) stand out. It is also worth highlighting the presence of vitamin K in this food, since just 7 grams of parsley provide the recommended daily amount of this nutrient, which is involved in bone formation, liver function, and blood clotting.
Parsley has several medicinal properties and therefore provides many benefits to the body. It acts as a diuretic Parsley stimulates proper kidney function, improves circulation, and helps eliminate toxins from the body.
In addition, when consumed as tea, it is very beneficial for treating urinary tract infections, thanks to its action against microorganisms that harm the bladder. It improves breathing and breath
Parsley tea, due to its chlorophyll content and alkalizing effect, helps clear the lungs, purifies breath, and improves oral health. It aids digestion
Parsley stimulates proper digestive function and also reduces stomach acidity, helping prevent gastritis and the feeling of heaviness known as indigestion. It helps prevent and treat anemia
Because it is rich in iron and vitamin C, parsley helps in the treatment of anemia, giving the body more strength and vitality. Remember that to absorb iron from plant sources, vitamin C is needed. Therefore, since parsley contains both nutrients, it is particularly beneficial. It relieves menstrual pain and cramps
Parsley tea can be a great ally in reducing pain and menstrual cramps due to its antispasmodic effect. It supports heart health
Due to its folic acid content, parsley helps regulate homocysteine levels, a substance that, when present in high amounts, can contribute to heart diseases such as stroke and atherosclerosis. It has antioxidant properties
Thanks to its antioxidant power, parsley protects the body’s cells from oxidative damage, helping prevent premature aging and degenerative diseases such as Parkinson’s and Alzheimer’s. It has antitumor properties
It contains a substance called myristicin, which may help prevent and inhibit the development of cancerous tumors.
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