Nuts For Gut Health

Nuts are a rich source of nutrients and phytochemicals that contribute to gut health. They are also a major source of dietary fiber.

This systematic review of RCTs demonstrates that nuts have a prebiotic effect on the gut microbiota. However, nut type and duration of consumption influence the results.

Eat them as a snack, add them to salads or use them as a topping for healthy recipes. Choose organically grown nuts to support small farmers.

Promotes a Healthy and Balanced Digestive System

Nuts contain a variety of nutrients and phytochemicals that may benefit gut health. However, these nutrients are not well-absorbed in the digestive tract due to their low digestibility. The primary polyphenol of walnuts is pedunculagin, an ellagitannin with a wide range of anti-bacterial, antioxidant and gastroprotective properties.

Adding nuts and seeds to your diet is an easy way to boost the diversity of your gut microbiota, improve digestive function and reduce symptoms of chronic gut conditions. Nuts are also an excellent source of dietary fiber, a nutrient that benefits the healthy bacteria in your gut by reducing their dependence on carbohydrates for energy.

The soluble fibre in nuts and seeds is also beneficial for digestion by binding excess water and helping to promote regularity. Soaking nuts and seeds before eating can help to make them more digestible. Incorporate nuts and seeds into your diet daily, but be mindful of portion sizes. Large portions of nuts and seeds can be high in calories.

Rich in Nutrients and Antioxidants

Nuts are rich in a variety of micronutrients and phytochemicals. These include antioxidants, phenolic compounds and minerals such as zinc, iron and magnesium. Nuts are also high in protein, fiber and healthy fats.

They can be difficult to digest, however, since they are rich in phytic acid, enzyme inhibitors and other prebiotic compounds designed to protect the seed until conditions for germination are present. Soaking and sprouting nuts can help reduce phytic acid content, making them easier to digest.

Nut consumption may impact microbial communities but results from clinical trials are limited and confounded by differences in trial designs, research methods, age and health status of subjects as well as the amount, type and duration of nut intake. Investigations examining the impact of dietary nuts on gut microbiota are at an early stage and ongoing, however.

Rich in Healthy Fats

Nuts are high in unsaturated fats (like omega-three fatty acids) and protein. They are also a source of fiber and phytochemicals. They are also rich in minerals like calcium, magnesium, iron and potassium. The oil in nuts and seeds contains antioxidants which help prevent the fats from going rancid quickly.

Although consuming too many nuts can lead to weight gain, large population studies show that higher nut intake is associated with lower body weight. Additionally, a diet of nuts and seeds may improve digestion by increasing regular bowel movements.

Although doctors once believed that a diet of seeds could cause diverticulitis (little pouchlike structures that sometimes form in the muscular wall of the colon and bulge outward), the link is unproven. However, the risk of developing these pouches is still low if you consume plenty of fiber and eat a varied diet. Many people find that soaking nuts and seeds helps them digest better. This is because phytic acid, which limits the body’s ability to absorb nutrients, is reduced during soaking.

Satisfying Snack

Nuts are a valuable part of any diet and rich in protein, healthy fats, vitamins, minerals and phytochemicals. Whether eaten by the handful, slathered with peanut butter or blended into smoothies, they are filling and satisfying.

Nutrient-dense foods such as nuts are well-documented for their cardiometabolic benefits, but less research has focused on their effect on gastrointestinal health and gut microbiota. Although early in vitro experiments have shown an increase in faecal bifidobacteria, results from RCTs are mixed and largely inconsistent.

The key to getting the most health benefits from nuts is eating them raw and unsalted, and choosing organic over conventional. Conventionally grown nuts are heavily sprayed with chemicals that are then absorbed into your body, and organic nuts are spray free. You can find a wide variety of organic roasted, salted and raw nuts at your local Weston A Price approved store. Better Than Roasted’s raw, organic, soaked and sprouted nuts, seeds and nut butters are an excellent choice.

Frequently Asked Questions

How can you tell if food is organic?

Any chef will tell you fresh ingredients are more important than any other ingredient. Because we feel better when we eat well.

This is true for food as well. We can identify exactly where and how organic foods were grown when we purchase them. We also know it was not treated using harmful chemicals.

Organic foods are produced without using synthetic pesticides, fertilizers, hormones, antibiotics, or genetically modified organisms (GMO). These substances are not allowed for organic farmers.

There is no art in growing organic crops. You have many options to safely grow them.

Sustainable agriculture is also known as organic farming. This means that while it uses fewer resources than conventional methods, it provides the necessary nutrients to sustain life.

Organic farming methods include crop rotations, composting manure and cover cropping. These techniques prevent soil erosion while improving water quality.

They reduce chemical runoff from waterways. Since most of us live in urban areas, we can find local farms that raise organic produce.

Two types of organic product certification programs exist. 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.

Is organic food healthy?

There are two types of foods; those we grow ourselves and those we buy from someone else. There are exceptions, but the majority of the time, both options will be available. Organic food is healthier since it doesn't include any harmful chemicals.

In supermarkets all over North America, Europe Asia, Latin America, Latin America, and Africa, you can find organic food. Organic food can now be found in many grocery stores making it easier for shoppers to choose organic products.

Organic food tastes better and is more nutritious, as it has higher levels of vitamins and minerals. Organics can be grown without pesticides or synthetic fertilizers. This ensures that organics do not pollute our soil or water supply.

Organic farming is regulated by the USDA. Farmers must follow strict guidelines to ensure safe eating. There are over 30,000,000 acres of US agricultural land that has been certified organic.

Organic food is often cheaper than traditional food. Organic food is often cheaper than conventional food because it contains the same amount calories, protein, as well as nutrients. Organic farms don't have the expense of expensive chemical inputs, such as insecticides and/or fungicides. They can charge lower prices.

According to the Environmental Working Group organic food is 10 percent cheaper per pound than conventionally manufactured food. You can make a change to organic food if your family is concerned about their health.

Organic food has become a popular alternative to standard American diets. It is often believed that organic food is exclusive to specialty markets and gourmet restaurants. Organic food can easily be found in any regular grocery store across the United States.

The sales of organic food have increased dramatically in recent years. In 2012, the US market value for organic food was $43 Billion. This is an increase of $21 Billion from 2007.

What are the top organic vegetables?

Organic vegetables are the highest quality and healthiest food source. They are the best food on earth.

Organic produce is organically grown without pesticides. These chemicals can pose serious risks to our environment and health.

Organic produce also contains more nutrients, vitamins, minerals, antioxidants, phytonutrients, enzymes, fibre, and essential fatty acids. This makes them more healthy because organic produce absorbs nutrients better.

Organic vegetables not only taste great, but are safe to consume. There are no known side effects associated with consuming organic produce.

All grocery stores can carry organic produce. As long as they are produced according to USDA guidelines (which means they meet the standards set forth by the United States Department of Agriculture), they are labelled "organic." If you cannot find organic produce at your local grocery store, check out online retailers such as Amazon or Walmart.

What are organic fruits and vegetables?

Organic food is free from pesticides, synthetic fertilizers and hormones. Organic foods contain more nutrients like vitamins A, C and E, as well as omega-3 fatty oils. These nutritious ingredients make organic foods better for our bodies, and for the planet.

Organic foods are produced using sustainable agricultural practices that protect soil quality and promote biological diversity. They are free from harmful chemicals, radiation, and sewage sludge.

Organics are often associated with produce. However, organic products can include dairy, meat, poultry and eggs as well as personal care items and pet food.

The USDA defines organic as crops grown in accordance with strict federal regulations. Farmers cannot use conventional (non-organic) methods to grow these foods. They can use approved natural pest control methods such as crop rotation, cover cropping and organic animal feed.

The farmer must also follow the guidelines for how much fertilizer and insecticide he uses throughout the growing season. He must also rotate his fields among different crops. GMOs (genetically modified organisms), synthetic growth hormones and insecticides as well as synthetic fertilizers are prohibited by farmers.

The requirements for organic fruits and vegetables are met if they are labeled 100 percent organic. But not all farms will label their products 100% organic. That would confuse consumers. Instead, they will label their product as "made with organic ingredients. "

What are the benefits to organic farming?

Organic farming allows farmers to produce food using only natural methods. Farmers do not need to worry about harmful pesticides harming their crops or animals.

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

Organic farming is also sustainable. Organic farming is also environmentally friendly. Farmers often use composting to recycle nutrients back into their soil. This reduces pollution and preserves valuable resources.

Organic farming also helps the environment by increasing crop yields. Because organic farming uses less water during the growing season, this is why it is so successful.

Organic production methods mean farmers can get higher prices. Healthier foods are demanded by consumers who are more aware of the dangers posed by pesticides and chemical fertilisers.

This drives up the demand for organic products. Organic farming is becoming more popular because of this.

Statistics

• 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)
• 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)
• 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)
• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)

External Links

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• PubMed: Assessment of the micronutrients found in plant foods that are produced using organic and conventional agricultural techniques - PubMed


• 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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• EWG's 2022 Guide for Shoppers to Pesticides on Produce


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

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• Home


• Organic Enforcement

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• Organic food and the impact on human nutrition: A comparison of the status-quo and potential research - ScienceDirect


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

How To

Organic food: Are they healthier and better for you?

Organic foods can be grown without the use synthetic fertilizers and chemical pesticides. 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) was established in 2002 to regulate the production, handling, processing, labelling, sale, and distribution of organic products sold in the United States. NOP regulations ensure organic agricultural products conform to the Federal Food, Drug, and Cosmetic Act. The NOP regulations also require that organic products are free of prohibited substances such as pesticide residues and genetically modified organisms.

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 annual audits of operations to verify compliance with rigorous standards. These services are offered by several certifying agencies, including CCOF Certified Organic Farmers & Ranchers and Quality Assurance International. All three organizations provide third-party verification of farms' adherence to strict guidelines regarding environmental stewardship, labour practices, and livestock care.

The USDA's Economic Research Service estimates that organic agriculture was responsible for $4.7 billion of 2013 sales. In 2013, organic agriculture accounted for $4.7 billion in sales. This represents a 23-percent increase over 2009. During this time, grocery store sales increased by 12 percent. Spending on organic produce directly increased by 29.9%, while meat, poultry eggs, and seafood spending grew only by 1%.

While organic food may be more expensive, consumers think its superior quality justifies the higher price. Consumer Reports' 2015 survey found that 88% of respondents would spend more on organic food if it had higher nutritional values. A Health Affairs study also found that organic food consumers are less likely to develop health problems such as diabetes, cancer, obesity, heart disease, depression, and other diseases.

Although organic foods are not proven to prevent or treat certain diseases, some research suggests that they could improve overall health and reduce exposure to pesticides. According to a 2010 review of 31 studies, organically raised beef showed significantly lower levels in toxic chemicals and parasites than conventionally produced beef. A separate analysis of 11 publications from 2012 produced similar results.

The Environmental Working Group's 2014 report examined data from the Department of Agriculture’s Agricultural Marketing Resource Center. It found that foodborne illnesses caused by E.coli, salmonella and listeria monocytogenes and verotoxin producing E.coli O157:H7 declined when organic and non-organic chickens, meat, lamb, dairy, and cheese were compared. The Environmental Working Group also found that E.coli O157 has been associated with fewer human illnesses in children and adults since 2006, when USDA began requiring stricter organic standards for animal production.

Resources:

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