Boost Your Nutritional Intake With Nuts

Nuts are a healthy snack that are packed with heart-healthy fats, protein and many vitamins and minerals. However, they are also high in calories so it is important to practice portion control.

When choosing nuts, opt for the least processed varieties without added sugars and salt. Choose mixed nuts, ideally raw and unsalted, for the most variety of nutrients.

Essential Nutrients

Nuts are an excellent source of many vitamins and minerals. Eating nuts regularly can balance cholesterol levels, help prevent heart disease and reduce the risk of stroke and coronary artery disease by lowering triglycerides, while also supplying protein, fiber, zinc, copper, iron, vitamin B6, niacin and folate.

In addition, consuming walnuts and other nuts can provide the body with essential omega-3 fatty acids, which help reduce inflammation in the cardiovascular system and improve blood vessel elasticity, thus decreasing the chance of a heart attack. The potassium in nuts and seeds is also beneficial for cardiovascular health by reducing blood pressure and regulating fluid balance in the cells.

Organic nuts and seeds are a great choice for vegetarians and vegans as they provide plant-based sources of healthy fats, protein, fiber, Omega 6 and 3 fatty acids, calcium, magnesium, folate, phosphorus, selenium and vitamin E. They can be eaten alone or added to salads, yogurt, oatmeal and granola.

Fiber

Nuts provide protein, heart-healthy fats and vitamins and minerals. They also contain dietary fiber. Choose organic nuts to avoid exposure to pesticides and other chemicals.

The best nuts for your health include almonds, hazelnuts, pecans, peanuts, cashews, walnuts, pistachios and Brazil nuts. They all provide a variety of nutrients including folate, magnesium, zinc and vitamin E.

When eaten in moderation, nuts can help you manage your weight and lower your cholesterol. But watch out for overly salted or heavily processed nuts that are high in added sugar and sodium. Stick with the unsalted, dry roasted varieties for maximum nutritional benefits.

Omega-3 Fatty Acids

Nuts are a great source of omega-3 fats, which have gained traction in health circles as heart-healthy. These polyunsaturated fats (three fatty acids bonded to glycerol) are healthier alternatives to saturated fat, which increases your risk of cardiovascular disease.

These fats also provide essential nutrients such as ALA, EPA and DHA. The human body cannot produce omega-3s, so they must be consumed through food, such as walnuts, chia seeds, flaxseed and hemp seed oils, leafy vegetables and grass-fed animal foods.

Adding nuts to your diet is a smart choice, but make sure to choose the organic varieties, Caplan says, to avoid pesticides. Keep in mind, though, that nuts are high in calories and should be eaten in moderation. Try pairing your favorite nut with a piece of fruit or a scoop of granola to keep calorie counts low.

Antioxidants

Nuts are an excellent source of plant-based forms of heart-healthy fat, and contain prebiotic fiber for healthy gut bacteria. Nuts also provide a variety of nutrients, including iron, zinc and niacin.

A diet rich in nuts has been linked to improved cholesterol levels, lowered triglycerides and lower risk of cardiovascular disease. When choosing nuts, opt for those that are raw and unsalted. Avoid those that are heavily seasoned or flavored, as they may be high in added sugar, salt and unhealthy hydrogenated oils.

Opt for organic nuts when possible, as conventionally grown ones often contain pesticide residue. Chronic exposure to pesticides has been linked to a variety of health problems, including behavioural issues and delays in neurodevelopment. Organically grown nuts will also reduce your family’s overall exposure to toxins. Taste is another benefit: Many people report that organically-grown nuts have a more delicious flavour. This may be because traditional farming methods prioritise yield over quality and nutritional value.

Frequently Asked Questions

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. This means that the meat is safe for consumption as there aren’t any harmful chemicals.

Organic meats are better for the environment. Eating organic foods helps reduce pollution in the environment, such as rivers and lakes. We can also help wildlife by eating organic foods. Organic farmers do not often use toxic chemicals that can kill birds or insects.

It is best to buy organic meats locally as much as possible. Local buying helps to keep money in the community, rather than moving out of state. Local businesses often offer discounts to their customers by shopping locally. Local businesses are more likely to keep jobs here than export them abroad.

What are the benefits to organic farming?

Organic farming provides farmers with a way of producing food without using chemicals. Farmers don't have worry about whether harmful pesticides are affecting their crops or animals.

Organic farming also permits for the use of natural fertilizers. These fertilizers help to grow healthy plants and help to reduce the amount of chemical waste produced.

Organic farming can also be environmentally friendly. Many farmers use composting methods to replenish soil nutrients. This reduces pollutants and conserves precious resources.

Organic farming also helps the environment by increasing crop yields. This is because organic farming requires less water to grow the crops.

Organic production methods result in farmers receiving higher prices. People who are more conscious of the dangers of chemical fertilizers and pesticides will eat healthier food.

This has increased the demand for organic foods. Organic farming is becoming more popular because of this.

Why is organic produce important?

It is essential for our health to eat organic produce. It is the best way for us to eat healthy food. It's healthier for us as well as more environmentally-friendly because it doesn’t rely on pesticides, fertilizers, or other chemicals.

Organic farming uses natural methods to grow crops without harmful chemicals. This makes organic farming safer for both humans and animals. By choosing organic food, you are protecting the planet as well as yourself.

The benefits of organic food go beyond our health, though. We all know how toxic processed food can make you feel. However, organic fruits & vegetables aren’t treated with chemical sprays. It means that organic fruits and vegetables taste better, last longer, and are brighter.

That's why eating organic matters so much. Because it's not only healthy for you, it's healthier for the world.

What is organic food?

Organic food is made without pesticides or artificial fertilizers. Inorganic foods contain these chemicals, which may cause health problems.

Organic food is produced naturally and without any harmful substances, such as chemical fertilizers or pesticides. These chemicals can be harmful to both animals and people.

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

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

Foods labeled as organic must meet strict guidelines by the U.S. Department of Agriculture (USDA). All organic food must comply with the National Organic Program Standards. This means that it must not contain prohibited materials like antibiotics, growth hormones or genetically modified organisms (GMOs), as well as industrial solvents. Organic food must also be free from toxic chemicals, petroleum based fertilizers, sewage effluents and ionizing radiation.

Statistics

• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (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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• Summary


• Clean Fifteen Conventional Produce (tm); With the Least Pesticides

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• USDA

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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 foods: safety, risks and public concerns--a review - Journal of Food Science and Technology

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• eCFR :: Home

How To

What you need to know about organic foods

Organic foods are made from animals and plants without pesticides or chemical fertilizers. They can be produced without the use of genetic engineering or ionizing radiation. No artificial colourings, flavour enhancers, preservatives, or colourings must be used in the food. It should not contain genetically modified animals (GMOs).

When Justus von Liebig, a chemical chemist, coined "organic", which means "life-giving," to describe the properties in manure, the term "organic" was used for the first time. Nowadays, most people associate the term organic with the production of food. Organic simply means the product is made from only naturally occurring substances such proteins, carbohydrate, and minerals.

The global consumption of organic products has increased dramatically over the past decade. Recent statistics show that around half of the world's population consumes at most one organic product per day. This figure is on the rise and it is predicted to grow to 70%, 88%, and 90% in 2020.

Organic products are preferred for many reasons. Some consumers prefer organic products for the taste. Other people prefer them because organic produce is more nutritious. Still others believe organic farming is better for the environment. Some consumers choose non-organic products because of ethical concerns about farm workers' and animal treatment.

Organic foods are usually more expensive than conventional ones, although prices vary depending on countries and regions. The price of organic food is affected by several factors. One factor is the availability of land suitable for organic agriculture. Another factor is the cost of inputs, labour and materials required for organic agriculture. Other factors include transportation costs, marketing costs, and taxes. In Europe, for instance, the average price for organic food in Europe is 10% higher than its regular price.

These are the main differences in organic and conventional food.

• Organic produce is naturally free of synthetic fertilizers and growth regulators as well as hormones, antibiotics and other chemicals.
• Organic livestock are fed grasses, grains and legumes rather than corn or soybean meals.
• Organic milk comes only from cows who are fed hay and pasture grasses all-naturally.
• All organic raw materials are certified organic.
• Organic fruits and vegetables are not allowed to be grown or processed with pesticides.
• Organic meat, poultry, and seafood do not undergo radiation.
• Pre-soaking is recommended for raw nuts and seed.
• Only healthy oils are used in organic cooking.
• Organic eggs have been laid by hens and given access to outdoor areas.
• Organic honey is extracted by bees using traditional methods.
• Organic chocolate contains beans and sugar from organically grown and processed cacao.
• Organic wines are produced without the use of chemical additives.
• Organic tea leaves come from plants picked by hand.
• Organic cotton is grown with no pesticides or herbicides.
• Organic flours and cereals do not contain artificial colours or preservatives.
• All natural soaps and shampoos do not contain harsh chemicals.
• All-natural cosmetics can be used safely on your skin.
• All natural cleaning products can be biodegradable and are eco-friendly.
• All natural body care products can be used safely and are dermatologically tested.
• All-natural personal hygiene products are fragrance-free and can be used safely by babies.
• The all-natural baby formula does not contain animal rennet or bovine serum.

Resources:

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