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Nuts are high in heart-healthy unsaturated fats and dietary fiber, which helps maintain bowel health. They are also loaded with minerals like magnesium, zinc and selenium.
While nut consumption is well documented for its cardiometabolic benefits, less scientific evidence exists about the impact on gastrointestinal (GI) tract health and microbiota composition.
Walnuts
Walnuts are rich in n-6 and n-3 polyunsaturated fats, as well as flavonoids, phenolic acids and phytosterols. Their nutrient-dense profile also includes protein, fiber, calcium, magnesium, folate and potassium. Consistently eating walnuts has been linked to an anti-inflammatory effect, which can reduce the risk of high blood pressure, heart disease and diabetes.
Researchers have found that walnut consumption positively impacts the gut microbiome and improves digestive health. This could be in part because of the L-homoarginine they contain, which helps the body use and absorb vitamin B6 better.
In Chinese herbalism, walnuts are considered sweet and warming. They are associated with the winter, the lungs and large intestine channels. They are known to nourish kidney essence, support sperm health and boost sexual libido in men. Ayurvedically, walnuts have a slight astringency and are recommended for Vata, Pitta and Kapha constitutions.
Almonds
Nuts are rich in a variety of nutrients that support optimal digestive health and function. Almonds are especially packed with plant compounds, including the antioxidant ellagic acid and the phytochemicals quercetin and kaempferol that are effective at reducing inflammation in the gut and protecting the immune system.
In a recent study, researchers found that regular consumption of almonds increases the synthesis of butyrate, a short-chain fatty acid that serves as the main energy source for colon cells and promotes healthy gut bacteria. This is important because a healthy gut provides ideal conditions for nutrient absorption, a strong gut wall that resists leaky and inflammatory damage, and optimal functioning of the immune system.
The research team enrolled 87 healthy adults into a 3-arm parallel randomized controlled trial, where one group started eating whole or ground almonds in place of other snacks and the control group ate isocaloric control muffins. All participants had their gut microbiota composition and diversity assessed (using 16S rRNA gene sequencing), as well as their stool pH, metabolite levels, gut transit time, and gut symptoms recorded over four weeks.
Pistachios
Pistachios are a rich source of dietary fibre. They promote healthy bacteria in the gut and keep digestion moving along smoothly. One ounce of pistachios can provide 3 grams of dietary fibre. A high-fibre diet is known to encourage stable blood sugar levels and regular bowel movements.
In addition to promoting healthy gut bacteria, pistachios also contain Vitamin B6 and potassium. They have also been shown to help lower cholesterol and protect against heart disease. They have lutein and zeaxanthin, which are essential for eye health and may help prevent age-related macular degeneration.
However, consuming pistachios in excess can cause problems like diarrhoea, abdominal pain, bloating and constipation. Over-consumption of pistachios can also increase blood pressure, lead to weight gain and increase the risk of kidney stones. Therefore, it is recommended that a serving of pistachios be limited to 1 ounce per day. This is the equivalent of about 50 shells. Avoid pistachios roasted in salt or coated in sugar, as these can significantly increase sodium and sugar intake, which is not good for your health.
Cashews
Despite being called nuts, cashews are actually legumes (as are peanuts). They grow alongside other edible seeds in pods that split open to reveal the seed inside. They’re often used whole or chopped as a salad dressing ingredient and added to curries. When pressed, they produce an oil with a mild flavor that can be turned into animal product-free butter, mayonnaise, or even pesto.
They’re packed with magnesium, which supports regular, healthy bowel movements, and can reduce nausea in pregnancy. But it’s important to eat them in moderation. Salted or spiced cashews can be high in sodium, and excess salt can lead to digestive discomfort for some people.
A systematic review and meta-analysis of nine RCTs found that nut consumption has a prebiotic effect on the gut microbiota, improving stool frequency and digestive symptoms. It also increases faecal bifidobacteria and lowers the incidence of constipation.
Frequently Asked Questions
What are the health benefits of organic foods?
Organic foods may not be healthy for everyone. They can be beneficial for your health if you eat them often.
Organic food is free from artificial fertilizers, pesticides and herbicides as well as hormones, antibiotics and genetic engineering. Organic produce is free from harmful chemicals that could cause harm to human health.
The use of additives in the processing process is also less common. So when you buy an organic product, you're likely eating healthier than non-organic products.
Research shows that organic produce contains more nutrients and antioxidants compared to conventionally grown fruit and vegetables.
While organic farming is more expensive than traditional farming, it often produces better results. Organic farming promotes soil fertility as well as biodiversity.
This helps prevent erosion and conserve water. Organic farms also require less energy and fuel, as they aren't treated using toxic chemicals.
Many people are concerned that organic food is more expensive than regular foods. Prices will vary depending where you live. For example, organic apples are generally more expensive than conventional apples.
But if you look at the total price of a basket of both types of fruit, you'll see that buying organic is cheaper.
So, should you buy organic?
It depends on what kind of person you are. If you don't like the taste of organic food, then you probably shouldn't bother.
Organic food is available if you are a fan of good food. Organic foods are safer than conventional food because they don't contain chemical pesticides or fertilizers.
Organic agriculture preserves our environment by conserving natural resource and encouraging biodiversity.
How can I determine if my produce was organic?
If you want to make sure that you are buying organic produce, look for these three labels:
USDA Organic Certified- This product has been certified organic by the USDA.
Certified Naturally Grown: Produce that has been grown in accordance with organic practices, but has yet to receive certification from USDA.
Pastured/Free Range – Produced from animals that live outdoors and graze on grasses or herbs.
These labels are used to indicate that the product meets specified criteria.
- There are no synthetic pesticides or fertilizers
- No genetically altered organisms
- Animals are never given antibiotics
- The animal is never given any hormones
- No growth-promoting medications
- No feed additives
- No artificial ingredients
- No irradiation
- No sewage solids
- No GMOs
- There have never been any antibiotics given.
- No hormones ever given
- No growth-promoting medications
- No feed additives
- No artificial ingredients
- No sewage sludge, if it's not a GMO
- No irradiation
I hope this article was helpful!
What are the most loved organic products?
Today, organic food is the fastest growing industry. However, we still have a lot to learn from our roots.
Organic products are the future. Organic products are safer, more sustainable, and cheaper for consumers.
But they tend to be more expensive. We created the Organic Food Index. We wanted to determine which foods are the most popular among shoppers today and whether these trends are changing.
These findings show that organic foods are becoming more popular. Between 2011 and 2012, the number of Americans who shop for organic food increased by almost 50%.
According to USDA, organic production grew by 10% last year. The U.S. now produces 9% of its agricultural output from organic food.
Although organic food is gaining popularity, it appears that consumers still have to pay a premium for it. According to the Organic Trade Association OTA, organic food retail prices are about twice those of conventional products.
The organic food sector is growing faster than other segments of the food supply. You'll notice that organic food consumption has increased steadily since 2009.
According to OTA however, the volume in supermarkets of organic products grew by 14% from 2010 to 2011.
This is because consumers are looking for healthier foods. Organic food sales have been increasing in all age groups.
Younger generations are choosing organic food more often than older generations. Millennials are twice more likely to purchase organic food than baby boomers. The 25% of organic food purchase made by younger adults below 35 are made up of young adults.
Statistics
- According to a study performed by consumerreports.org, organic products, compared to non-organic products, ranged anywhere from 13 percent cheaper to 303 percent more expensive. (en.wikipedia.org)
- To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)
- 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)
- 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)
External Links
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How To
5 Reasons You Should Buy Organic Products
Organic foods are grown without pesticides and synthetic fertilizers. They don't contain any genetically modified organisms or irradiated foods. They are not made with sewage sludge, industrial solvents, or any other chemical substances. During its growth, the food's natural environment remains unaffected by contamination. It is free of preservatives as well as artificial additives. There is no use of antibiotics or hormones. They are also made in conditions that maintain their nutritional value and freshness for longer times.
- Health benefits. Nonorganic produce has more chemicals than organic. Organic produce is healthier. This means that organic produce is less likely cause allergic reactions and sensitivities. This also means that you are consuming less toxins and carcinogens.
- Eco-friendliness. Organic produce is low in water consumption. Organic farms are typically located far away form areas of high pollution and where conventional growth is difficult because it requires so much effort. That helps reduce air pollution.
- Sustainability. Organic farming relies more on soil fertility than chemical fertilizers. This results is healthier soils with higher organic matter. Soil health improves when farmers rotate crops and leave land fallow periodically. Farm animals that eat only grasses, grains and no antibiotics develop strong immune systems.
- Taste. The taste of conventional fruits and veggies is often bland. This is because they are picked at the peak of ripeness. They then get shipped long distances to their destination. Organic produce tastes richer and sweeter because it was harvested while still unripe.
- Nutrition. Many conventional processed foods contain harmful substances like BPA and GMOs. If you want to avoid these, stick to whole foods such as meat, eggs, fish, nuts, seeds, beans, fruit, veggies, and herbs.
Resources:
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