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Nuts are an excellent source of healthy fats, protein, fiber and a variety of vitamins and minerals. They are easy to eat on their own or use in nut butter, as a crunchy salad topping, or in baking recipes.
When choosing nuts, choose those that are minimally processed and have no added sugars or salt. The best nuts are organic.
Rich in Nutrients
Nuts are nutrient dense foods that provide many essential micronutrients and heart-healthy fats.1
While all nuts contain different amounts of calories per ounce, they are all excellent sources of plant-based protein and essential nutrients, like calcium, vitamin E and folic acid.
Whether they are eaten whole as a snack, ground into nut butter, or sprinkled over salads, nuts are a delicious and nutritious addition to any meal.
When shopping for nuts, choose organic varieties whenever possible. Besides supporting small farmers and improving soil quality, avoiding pesticides reduces the risk of chronic low-level exposure to harmful chemicals that have been linked to cancer, endocrine disruption and other health conditions.1
Heart-Healthy Unsaturated Fats
Eating more nuts is associated with a lower risk of cardiovascular disease. Epidemiologic and clinical studies suggest that nut consumption decreases serum cholesterol levels and reduces several other major and emerging CHD risk factors, such as inflammation, blood pressure and visceral adiposity.
In the long term, regular nut intake may help to reduce the risk of obesity, too. Nuts are a rich source of unsaturated fats, which are more likely to be beneficial than saturated fats.
Look for organic nuts, which are minimally processed. Nuts tend to lose their healthy nutrients during cooking, so eat them raw or dry-roasted. A small handful, about 1.5 ounces, per day is recommended. Avoid adding salt and sugar to your nuts, as these will cancel out their heart-healthy benefits.
Boosts Immune System
Incorporating nutrient-rich foods, like pine nuts, into your diet is vital to keeping your immune system healthy. It is your immune system’s role to protect you against infectious bacteria, cancerous cells and other toxins that can impact the function of body organs.
While any nut can help strengthen your immunity, Brazil nuts are particularly powerful as they provide vitamin C to the body. They also contain a good dose of selenium, which supports thyroid hormone production and antioxidant activity.
Choose organic nuts to ensure you’re avoiding pesticide exposure. Studies have linked chronic low-level exposure to pesticides with a variety of health issues, including endocrine disruption, reproductive problems and increased cancer risk. Avoid this by purchasing organic foods, like pine nuts, from reputable suppliers that use non-toxic farming methods.
Supports Weight Loss
Nuts are not only a healthy snack, but they can also aid in weight loss. They help to balance blood sugar levels and control appetite, which can make it easier to stick to a diet and reach your fitness goals.
The laborious process of chewing and digesting nuts requires more energy than the consumption of other foods, so it helps to burn extra calories. Plus, they are rich in protein, which is an important part of a weight loss diet.
When buying nuts, choose organic options to avoid added sugars. Ideally, look for plain roasted or raw nuts. Beware of flavored varieties, which are usually high in salt and other additives. If you're salt-sensitive, try to find unsalted versions.
Rich in Minerals
Nuts are nutrient-dense food staples that have been a part of humankind’s diet throughout evolution. They provide high-quality vegetable protein, good fats and non-sodium minerals like calcium, magnesium, potassium, iron, zinc and copper. Several studies indicate that regular nut consumption is correlated with improved vascular physiology, lower metabolic syndrome risk and reduced cancer incidence and mortality.
Nuts offer a great source of selenium, vitamin E, folate and fiber. The key is to choose organic, as conventional nuts are often sprayed with toxic pesticides that can build up in your body over time. These chemicals can also bind with nutrients, including minerals, reducing absorption. Avoid roasted, sugary or salted nuts. They are not as nutritious as raw or dry roasted varieties. Instead, opt for organic options that are low in sodium.
Frequently Asked Questions
How can I determine if my produce was organic?
These labels will help you ensure that organic produce is purchased.
USDA Organic Certified: Produces certified by USDA as 100% organic.
Certified Naturally-Grown - Produce which has passed strict organic practices requirements, but not yet received USDA certification.
Pastured/Free range - These are animals that live outside and graze freely on grasses and herbs.
These labels indicate that the product meets specific criteria, which include:
- No synthetic fertilizers or pesticides
- No genetically altered organisms
- No antibiotics are ever given to the animal
- Animals never receive hormones
- No growth-promoting drugs
- No feed additives
- No artificial ingredients
- No irradiation
- There's no sewage waste sludge
- GMOs prohibited
- Never was an antibiotic given
- No hormones ever given
- No growth-promoting drugs
- No feed additives
- No artificial ingredients
- No sewage sludge, if it's not a GMO
- No irradiation
I hope you found this article helpful.
How can you tell organic food from non-organic?
Fresh ingredients are what chefs value the most. This is because eating well makes us feel better.
The same is true of our food. Organics can be traced back to their source and whereabouts. We also know that it wasn't treated with harmful chemicals.
Organic foods are produced without using synthetic pesticides, fertilizers, hormones, antibiotics, or genetically modified organisms (GMO). Organic farmers aren't allowed to use these substances.
But that doesn't mean there isn't an art to growing organic crops. There are many ways to safely grow organic crops.
Sustainable agriculture is also known as organic farming. This is because organic farming uses less resources than conventional methods but provides enough nutrients for life to last.
Organic farming practices include crop rotation, composting manure, cover cropping, and intercropping. These techniques reduce soil erosion and increase water quality.
They also reduce chemical contamination of waterways. We can also find organic farms in our urban surroundings.
There are two types for organic products certification. One is certified through the USDA National Organic Program and the other by independent certifying agents. Both require strict adherence to organic standards.
USDA seals and O Seals are symbols that indicate organic certification.
Why should you buy organic?
The health risks of conventional agriculture include asthma, allergies and diabetes. Healthy choices must be made when purchasing food.
Here are some tips from the Environmental Working Group (EWG).
When possible, buy organic fruits and veggies
Look for USDA organic labels on meat, poultry, eggs, milk, cheese, yogurt, butter, and honey.
Avoid processed foods labeled as "natural" or "no additives."
Always read the ingredient lists. If an ingredient is not listed, it can be added during processing.
It is better to eat fresh meats than canned or frozen. Many frozen and canned foods contain less nutrients, like high fructose Corn Syrup.
Is organic a guarantee that the product is pesticide-free
Organic food is naturally chemical-free and grows without pesticides. This means that organic food is not exposed to pesticides or fertilizers.
Because organic produce is free of harmful additives, it also has more nutrients than conventionally grown foods.
The USDA National Organic Program (NOP) requires farmers to follow strict guidelines for growing crops certified as organic.
These guidelines include soil preparation and crop rotation, pest management, water conservation, as well as harvesting practices.
Organic farming techniques also contribute to healthy ecosystems that benefit wildlife as well as natural habitats.
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)
- Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (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)
- When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
External Links
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- Evaluation of the micronutrient composition of plant foods produced by organic and conventional agricultural methods - PubMed
- 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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How To
Organic food: Are they healthier and better for you?
Organic foods are produced without the use of chemical pesticides and synthetic fertilizers. They are grown under natural conditions, without artificial inputs like pesticides, herbicides hormones, antibiotics, genetic engineering, and fungicides. Organic farming practices include crop rotation and cover crops, the composting of animal manure, the recycling of wastewater, as well as integrated pest management (IPM).
The USDA National Organic Program (NOP), established in 2002 to regulate production, handling and processing of organic products sold in the United States. NOP regulations assure that organic agricultural products comply with the Federal Food, Drug, and Cosmetic Act. In addition, the NOP rules mandate that organic products must be free from prohibited substances, including pesticide residues, veterinary drugs, growth hormones, genetically modified organisms, irradiation, sewage sludge, industrial waste, and heavy metals.
Two types of certification programs are available in the United States for producers who wish to have their products labeled organic. One is for farmers and ranchers; one is for manufacturers. Both programs require that operations are audited annually to verify compliance with the strict standards. Many certifying agents offer this service, including CCOF Certified Organic Farmers & Ranchers (QA International), American Grassfed Association, and Quality Assurance International. These organizations offer third-party verification that farms adhere to strict guidelines about environmental stewardship and labour practices.
According to USDA’s Economic Research Service, organic farming accounted for $4.7Billion in 2013 sales. The retail spending on organic products accounted for nearly $1.5 billion in 2013, a 23 percent increase over 2009. During this time, grocery store sales increased by 12 percent. Direct purchases of organic produce saw a 29 percent increase in spending, while seafood, meat, poultry and eggs experienced a 1 percent growth.
While organic food may be more expensive, consumers think its superior quality justifies the higher price. According to a 2015 survey conducted by Consumer Reports, 88 percent of respondents said they would pay more for organic food if it meant higher nutritional value. Health Affairs also published a study showing that organic foods are less likely for people to get heart disease, diabetes, cancer, or obesity.
There is no evidence to suggest eating organic foods can treat or prevent any diseases. However, some studies have suggested that they might be beneficial for your health as they may reduce your exposure of pesticides and contaminants. A review of 31 studies that were published in 2010 found that organically raised beef has significantly lower levels than conventionally raised beef. A separate analysis of eleven studies published in 2012 led to similar conclusions.
According to a 2014 report by the Environmental Working Group, the incidence of foodborne disease caused by E.coli, salmonella or listeria monocytogenes, E. coli and E. coli O157H7 was lower when organic chicken, non-organic pork, beef, lamb and milk were compared. The group also noted that the incidence of human illnesses due to E. coli O157 declined among children and adults after 2006, when the USDA started requiring more stringent organic standards for animals raised for consumption.
Resources:
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