Boost Your Nutritional Intake - Nuts For Optimal Health!

Nuts (with the exception of chestnuts) and peanuts are nutrient-dense foods. They provide high quality vegetable fats, protein and fibre. They have been shown to have a positive impact on heart disease, diabetes, blood pressure and visceral fat.

Organic nuts and seeds are a powerhouse of protein, healthy fats, magnesium, calcium, potassium and omega 3 and 6 fatty acids. They also contain a number of vitamins and minerals.

Nutrient-Rich Snack

Nuts are nutrient dense foods with complex compositions that contain heart healthy fats, vegetable protein, soluble fiber, vitamins and minerals as well as tocopherols, phytosterols and phenolic compounds. Epidemiologic studies have linked nut consumption with a reduced risk of coronary heart disease and gallstones in both genders. In a number of interventional trials, nuts have been shown to lower cholesterol and blood pressure.

The key to getting the most out of your nut intake is to choose ones that are minimally processed and free from added sugars and salt. It's also important to keep in mind that nuts contain many calories per ounce, so be mindful of portion sizes. Nuts provide a rich source of arginine, an amino acid that helps relax constricted blood vessels to improve circulation and reduce inflammation in the body.

Heart-Healthy Unsaturated Fats

If you have almond butter packets in your purse, almond milk in your fridge, or chocolate-covered almonds in your pantry, then you know the benefits of this nutrient-dense food. Nuts are packed with heart-healthy unsaturated fats and protein, as well as minerals and antioxidants.

Adding nuts to your diet can significantly reduce the risk of cardiovascular disease. Numerous epidemiologic studies have linked nut consumption with lower rates of coronary heart disease (CHD), as well as gallstones and diabetes, while interventional trials indicate that frequent nut intake can positively impact novel CHD risk factors such as oxidative stress, inflammation and vascular reactivity. To get the most nutrition out of your nuts, choose organic and choose raw, unsalted varieties.

Mineral-Rich Food

Minerals help build and strengthen bones, muscles, nerves and the immune system. They are necessary for blood pressure regulation, energy production, heart health, healthy skin, fertility and more. The body cannot produce minerals on its own, so it’s important to get them through a variety of foods.

Nuts are an important mineral-rich food, offering zinc, magnesium, phosphorus and selenium. They also contain folate, a B-vitamin that helps prevent elevated homocysteine levels, which can lead to atherosclerosis and heart disease.

Choosing organic nuts ensures you’re getting these nutrients from the earth, rather than through toxins sprayed onto them from conventional farming practices. That’s better for your health, as well as the environment and workers in the immediate area. Organic food is always worth the extra investment.

Supports Small Farmers

Organic farming does more than lower the risk of pesticides ending up in water supplies and soil; it also supports small family farms. And by supporting these farmers, you're making it possible for them to grow more of the healthy food that we need.

TOP RECOMMENDATION: This nonprofit tech platform enables small local, organic farmers to sell directly to consumers. You choose what you want from a list of available items, pay online and pick up your box at a neighborhood drop spot. This is a great way to support socially-disadvantaged sustainable farmers, too.

This family-owned and operated certified organic farm in Aromas provides vegetables, nuts, fruits, eggs, dairy and value-added products for pickup in Oakland or San Francisco, and delivery around the Bay Area with charges based on distance. They also offer a CSA program that offers low-cost shares for families in need.

No Pesticides

Nuts are a good choice for those who want to boost their nutritional intake because they’re packed with heart-healthy unsaturated fats, protein and minerals. They’re also a tasty snack that can satisfy hunger cravings.

Unfortunately, conventionally-grown nuts are often sprayed with pesticides. Although the shell or seed casing protects the nut from exposure to these toxic chemicals, they can still enter the body during digestion. Chronic, low-level exposure to these chemicals has been linked to behavioural issues, impaired brain development and cancer.

Organic nuts and seeds are not sprayed with pesticides, which is better for your health and the environment. Whether you’re snacking on raw or roasted, organic nuts are an excellent addition to your diet. They also make a great ingredient for granola and salads.

Frequently Asked Questions

What are the most popular organic products?

Organic food is the fastest-growing industry today. There is still much to be done, even though we have come so far from our roots.

Organic products are the future. Organic products are safer, more sustainable, and cheaper for consumers.

They also tend to have higher prices. We created the Organic Food Index. We wanted to know which foods are popular today and whether trends are changing.

These results indicate that organic food is growing in popularity. Between 2011 & 2012, almost half of Americans purchased organic food.

According to USDA, organic production grew by 10% last year. 9% now comes from organic foods in the United States.

Although organic food is gaining popularity, it appears that consumers still have to pay a premium for it. The average retail price for organic food is almost twice that of conventional foods, according to the Organic Trade Association (OTA).

Despite this, organic food is growing at a faster rate than any other food segment. You can see that organic food has been steadily increasing since 2009.

According to OTA, organic products sold in supermarkets grew 14% between 2010-2011.

This is because of consumer demand for healthier products, which explains the rise in organic food sales across all age categories.

However, younger generations are leading the charge when choosing organic food. Millennials are twice more likely to purchase organic food than baby boomers. And young adults under 35 years old account for 25% of all organic food purchases.

How can I determine if my produce was organic?

These three labels are essential if you want to be certain that you are purchasing organic produce.

USDA Organic Certified - Produce certified by the USDA as being 100% organic.

Certified Naturally Grown is produce that has met strict organic requirements but not yet been certified by the USDA.

Pastured/Free-range - Made from animals that graze on grass and herbs outdoors.

These labels indicate that the product meets certain criteria.

• There are no synthetic pesticides or fertilizers
• No genetically modified organisms
• Animals are never given antibiotics
• Animals are never given hormones.
• There are no growth-promoting drugs
• No feed additives
• No artificial ingredients
• No irradiation
• No sewage effluent
• GMOs not allowed
• Never was an antibiotic given
• No hormones ever given
• No growth-promoting medications
• No feed-additives
• No artificial ingredients
• No sewage effluent (if it isn't a GMO).
• No irradiation

I hope you found this article helpful.

Are organic foods better?

According to the Environmental Working Group's recent report on pesticide residues within foods, organic fruits & vegetables contained nearly half of the pesticides that non-organic varieties. They found that organic apples contained eight times fewer pesticides than non-organic apples, while organic strawberries were four times cleaner than their conventional counterparts.

Another study suggests that organic food can reduce exposure to toxic metals such as lead and mercury. For instance, one study showed that children who consumed organic meat had 33% less blood lead levels than children who did not. Another study concluded that pregnant women should avoid consuming conventional fish due to high levels of mercury.

Organic food appears to be more safe than non-organic. However, to reduce your risk of cancer and other diseases, experts recommend choosing fresh fruit and vegetables whenever possible.

Why is organic foods important?

Organic produce is vital for our health. It's the best method to ensure you eat healthy foods. It's better for us and more sustainable because it doesn’t depend on pesticides or fertilizers.

Organic farming uses natural methods for growing crops without using harmful chemicals. This means fewer environmental pollutants, making it safer for humans and animals. By choosing organic food, you are protecting the planet as well as yourself.

But organic food offers more than just health benefits. We all know how bad processed food can make us feel. You might not know this, but organic fruits and vegetables don't have to be treated with chemicals. It means that organic fruits and vegetables taste better, last longer, and are brighter.

This is why organic food is so important. Organic food is not only healthier for you but also for the whole world.

What is organic meat?

Organic meat refers to real food grown without the use artificial fertilizers, pesticides, or hormones. Organic meat is also a guarantee that the animals weren’t fed any genetically altered feed. Because there are no harmful chemicals in the meat, it is safe for human consumption.

Organic meats are also better for our environment. Eating organic foods helps reduce pollution in the environment, such as rivers and lakes. Organic farmers generally don't use toxic chemicals that kill birds and insects. We help to protect wildlife.

You can eat organic meats and produce whenever you can. Local shopping helps keep more money in your community than it does out of state. Local businesses often pass along savings to customers when shopping locally. Shopping locally helps to keep American workers employed, as opposed to sending them overseas.

Statistics

• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (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)
• 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)
• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)

External Links

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• Home


• Agricultural Marketing Service

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• The impact of organic food on human health: Assessment of the status quo, prospects for research - ScienceDirect


• Technical Note: Simultaneous vitamin and carotenoid analysis of milk from total mixed-ration-fed cows is optimized for xanthophyll detection. ScienceDirect

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• PubMed: Evaluation of the micronutrient content of plant foods grown using conventional and organic agricultural methods.


• PubMed: Comparison of the total phenolic, ascorbic acid and freeze-dried strawberry, marionberry, and corn grown with conventional, organic, sustainable agricultural practices.

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• Occupational Pesticide Exposures and Cancer risk: A Review: Journal of Toxicology and Environmental Health Part B Vol 15, No 4


• Genetically modified food: safety, risk and public concerns - a review - Journal of Food Science and Technology

How To

What happens to your body if you switch to organic products

Organic products can be grown without synthetic fertilizers, hormones or antibiotics. They are free-range and come from clean water sources. Organic products are those that do not contain chemicals or other additives. This product was created by nature, and therefore does not contain harmful substances.

The term "natural", refers only to how food was grown. It's used to describe foods that have not been altered into their final form (e.g. fruits). Natural foods are often fresher because they're not subject to heat radiation, chemical preservatives or any other treatment. Natural doesn't necessarily have to be healthy, however. Experts believe there is no difference in organic and conventional food. Both types of food are tested for safety, quality, and purity. But organic produce has fewer pollutants and pesticide residues than conventionally grown produce.

Most grocery shops now carry organic options. If you are looking for organic meat, poultry and eggs, check with your local grocery store. Some companies sell only organic products. Other companies have separate sections. USDA Certified Organic is a non-GMO Project Verified company.

These foods should be avoided by women who are pregnant or breast-feeding. Unborn babies and infants can be affected by pesticides.

Resources:

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