Boost Your Body's Natural Defenses With Nuts

Nuts are packed full of immune boosting nutrients, such as zinc, iron, folate and selenium. They also have a high concentration of plant protein, which helps regulate blood sugar and boost the body’s immunity.

When choosing nuts, opt for organic. Conventional almonds, for example, are sprayed with pesticides which then get absorbed into your body.

They’re packed with nutrients

Nuts are a powerhouse of nutrients that can support your body’s natural defenses. They are a great source of protein, healthy omega 6 and 3 fats, fiber, vitamin E, folate, magnesium and potassium. However, if you choose conventionally grown nuts, they may be loaded with pesticides, which can be absorbed into your body and negatively impact your health. Organic nuts are spray free and are a healthier option.

When it comes to immunity, all nuts and seeds are good for you, but some are more effective than others at specific immune-boosting properties. Pine nuts, for example, contain the immune-boosting nutrient zinc. Zinc helps with the development of new cells, and is essential for normal immune system function. The fatty acids in pine nuts also fuel the hormones cholecystokinin and glucagon-like peptide 1, which alert your brain to food, helping you stay fuller for longer.

They’re a good source of protein

Nuts are a good source of protein, which helps fuel the immune system. They also provide a good amount of iron and zinc, both important for immune health. Adding nuts to your diet can help you reach your recommended protein intake each day.

The most common nuts are walnuts, almonds and pistachios. All are excellent sources of vitamin E and other immunity-boosting nutrients, such as zinc, selenium and copper. They also have healthy fats, including omega-3 fatty acids.

Add some chopped or slivered nuts to your non-dairy smoothie. It’s an easy way to increase protein and other micronutrients. Try creating a nut confit by infusing the nuts in olive oil for a snack or salad topping.

They’re a good source of fiber

Nuts are rich in vitamins and minerals that improve your body’s overall immune system. They are high in heart-healthy fats, which reduce inflammation, help lower blood pressure, and contribute to healthy hormone levels. They also contain calcium, phosphorus and magnesium, which promote bone health. They are also a great source of protein and dietary fiber. Nuts and seeds are also packed with important prebiotic nutrients that enhance gut microbiome diversity, improving digestion and promoting a healthy immune system.

A number of studies have found that frequent nut consumption is associated with a lower risk for cardiovascular disease, including heart attack and stroke. Nuts contain L-arginine, a precursor to the endogenous vasodilator nitric oxide, which can improve vascular reactivity.

While regular nut consumption is a good idea, it’s important to choose organic nuts. This is because of the link between chronic exposure to pesticides and adverse health outcomes. In addition, purchasing organic nuts supports small farmers and the environment.

They’re a good source of antioxidants

A growing body of research links regular nut consumption with reduced risks for heart disease, obesity, metabolic syndrome, cancer, and other chronic diseases.1

Nuts are a source of antioxidants that help protect the body from oxidative stress. They also contain plant sterols that have a lipid-lowering effect and flavonols that reduce inflammation in the body and support the immune system.

You can easily find a wide variety of organic nuts in your local grocery store, including walnuts, almonds, peanuts, pecans, and cashews. Try mixing a handful of them into your morning yogurt with fresh fruit or sprinkling them on salads for an irresistible crunch and boost of nutrients. Avoid salted nuts, which are high in sodium, and choose raw ones instead, which are less prone to absorb extra oil. Nuts are easy to incorporate into your daily diet, especially when combined with other healthy foods, like vegetables, whole grains, and beans. Then your immune system will be stronger and better prepared to fight off invading germs.

Frequently Asked Questions

Why should organic be my first choice?

The health risks of conventional agriculture include asthma, allergies and diabetes. Healthy choices must be made when purchasing food.

The Environmental Working Group (EWG), offers these tips to help you choose "cleaner" foods:

Always purchase organic fruits, vegetables and other products whenever possible.

USDA organic labels for meat, poultry eggs, milk and cheese as well butter and honey are recommended.

Avoid processed foods labeled as "natural" or "no additives."

Be sure to read all ingredient labels. It is possible to add an ingredient during processing if it isn't already listed.

Fresh meats are better than canned or frozen. Cans and frozen foods are often less nutritious than fresh meats, such as high fructose corn syrup.

What is inorganic?

Organic food is produced without the use of artificial fertilizers and pesticides. These chemicals can cause health problems in organic foods.

Organic food is organically grown without the use of harmful chemicals such as pesticides or herbicides. These chemicals can be dangerous for both humans and animals.

Inorganic food includes meat, fish, eggs, milk, cheese, butter, yogurt, honey, grains, vegetables, fruits, spices, and herbs.

Organic refers the way an agricultural product grows. Organic farming, for example, uses natural methods and soil amendments in order to grow crops. Conventional farming, however, uses pesticides and synthetic fertilizers.

The U.S. Department of Agriculture (USDA) must set strict guidelines for organic foods. The National Organic Program Standards require that all organic foods are free of prohibited substances such as antibiotics and growth hormones, genetically modified organisms or industrial solvents. Additionally, organic food must be raised without toxic chemicals, petroleum-based fertilizers, sewage sludges, or ionizing radiation.

How do you determine if food has been grown organically?

Ask any chef and he will tell you that fresh ingredients are the most important thing. It's because we feel better when food is well-prepared.

This holds true for our food. We know where our organic food came from and how it has been grown. We also know it was not treated using harmful chemicals.

Organic food does not contain synthetic pesticides, fertilers, hormones or antibiotics. These substances aren't permitted for organic farmers.

Organic farming doesn't have to be difficult. There are many ways to safely grow organic crops.

Organic farming is often called sustainable agriculture. This means that while it uses fewer resources than conventional methods, it provides the necessary nutrients to sustain life.

Organic farming techniques include crop rotation and cover cropping. These techniques help prevent soil erosion and improve water quality.

They also reduce chemical pollution of waterways. Many of us live in urban areas so we have access to local farms that produce organic produce.

There are two types for organic products certification. The USDA National Organic Program certifies the one while the independent certifying agency certifies the other. Both require strict adherence of organic standards.

USDA seals or O Seals can be applied to organic products. This symbol indicates that the product meets federal requirements.

Statistics

• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• Once certified by the USDA, it can fall into one of four categories: "100 percent organic", "organic," "made with organic ingredients," or "made with less than 70 percent organic ingredients. (en.wikipedia.org)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)

External Links

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• PubMed Assessment of the micronutrient compositions of plant foods from conventional and organic agriculture methods.


• Comparison of the total amount of phenolic and/or ascorbic acids in freeze-dried and dried marionberry, strawberry, or corn grown using conventional and organic agricultural practices - PubMed

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• USDA

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• Home


• Agricultural Marketing Service

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• eCFR :: Home

How To

5 Reasons You Should Buy Organic Products

Organic foods do not use pesticides or synthetic fertilisers. They contain no genetically modified organisms (GMOs) or irradiated ingredients. They do not use industrial solvents or sewage effluent in their production. During its growing cycle, the food's natural environment will be protected from contamination. It is completely free from artificial preservatives, additives, and other harmful chemicals. It does not contain hormones or antibiotics. They are also produced in conditions that enable them to preserve their nutritional value, freshness, and quality for longer periods.

1. Health benefits. Nonorganic produce is more chemically-laden than organic. It's therefore less likely that it will cause allergies and other sensitivities. This also means that you are consuming less toxins and carcinogens.
2. Eco-friendliness. Organically grown produce doesn't require synthetic fertilizer or pesticides. Because conventional farming requires so much energy, organic farms are usually located far from places where pollution is high. That helps reduce air pollution.
3. Sustainability. Organic farming relies more on soil fertility than chemical fertilizers. This results is healthier soils with higher organic matter. Rotating crops and allowing the soil to rest between harvests improves soil health. Strong immune systems develop when farm animals are fed only grasses grown without antibiotics or added hormones.
4. Taste. Due to being picked at peak quality, vegetables and fruits are often bland. Organic produce is sweeter and richer because it was harvested at the peak of its ripeness.
5. Nutrition. GMOs and BPA can be found in many processed foods. Stick to whole foods, including meat, eggs fish, nuts seeds, beans and fruit.

Resources:

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