Unlock the Antioxidant Power: Nuts for Cellular Well-Being!

Nuts are a nutrient powerhouse loaded with heart-healthy fats, plant proteins, vitamins and minerals. Antioxidants like -tocopherol and phytosterols help reduce oxidative stress.

To get the most benefit, go for unsalted, dry-roasted nuts without extra ingredients. Choose organic nuts for lower pesticide residues.

Nutrients

Nutrients are essential molecules that your cells use to do four basic things: provide energy, build or repair structures, support reactions and provide protection against oxidative damage. You cannot produce these nutrients yourself, which is why a well-balanced diet that includes whole fruits and vegetables, lean proteins, whole grains and beneficial fats (including nuts) is so important for good health.

When it comes to nutrition, most people think on a system- or body-wide scale: fiber promotes healthy gut bacteria, protein supports strong muscles, immune-boosting foods are important and so on. But real, optimal nutrition starts at the cell level — and that's where our incredible, powerful mitochondria come in.

The best way to nourish your cells is by eating a variety of whole, unprocessed, nutritious foods, like organic nuts. Sprinkle a handful in your non-dairy smoothie, toss them on salads or stir into cooked grain dishes for crunch. Be sure to stick to an ounce of nuts per day (or less) as too many calories can lead to weight gain and other health problems.

Antioxidants

Many foods and supplements are marketed as being high in antioxidants. These are substances that counteract the effects of oxidation in your body and protect against diseases such as heart disease, cancer, and cataracts.

Oxidative damage is caused by free radicals, which are molecules produced as a natural byproduct of exercise, digestion, and exposure to cigarette smoke and other environmental pollutants. Antioxidants counteract free radicals by scavenging them and encouraging their decomposition.

There are hundreds, if not thousands, of antioxidants that range from vitamins C and E to minerals such as selenium and manganese, phytochemicals, flavonoids, polyphenols, and other plant chemicals called phytoestrogens. The best way to increase your intake of antioxidants is to eat whole, plant-based foods such as berries, dark leafy greens, tomatoes and other colorful vegetables, black beans, chocolate, herbs, spices, and coffee and tea. You can also power up your smoothies with a mix of fruits, a handful of nuts, and veggies.

Minerals

Nuts are a rich source of minerals including calcium, magnesium, phosphorus and selenium. They also provide an excellent source of vitamin E, a potent antioxidant.

The body requires 15 essential minerals on a daily basis to enable proper function from the cellular level up through the whole system. They are typically split into two groups, major minerals and trace minerals. The former are the calcium, phosphorus, sodium, chloride, potassium and sulfur (known as macrominerals). They are replenished in large amounts each day through the diet and are involved in nerve transmission, cell signaling, bone growth and maintenance, blood pressure regulation and immune function.

The latter are the trace minerals such as iron, copper, zinc, selenium and iodine. Trace minerals are needed in smaller quantities but still enable important functions such as bone formation, carbohydrate and amino acid metabolism and thyroid hormone production.

Fiber

Nuts are a source of dietary fiber, which is a prebiotic that feeds the good microorganisms in your gut. These organisms help to maintain a healthy balance between pro-inflammatory and anti-inflammatory microorganisms, which helps to reduce inflammation and promotes immune health.

In addition, nut phytochemicals have antioxidant activity in vivo (including DNA repair mechanisms, lipid peroxidation inhibition, and modulation of signaling pathways). In a recent clinical trial [77], the intake of 30 g/day of Baru nuts increased plasma tocopherol and urinary nitric oxide levels, even in patients taking multiple anti-inflammatory medications.

To get the most benefit from these important plant nutrients, try to eat foods that span the color spectrum—from yellow-orange and orange-red to deep green vegetables, plus fruits and veggies with purple and red hues, which contain powerful antioxidants like carotenoids and resveratrol. The Hazda, a group of hunter-gatherers in Tanzania, serve as a living, walking example of this concept—they get a whopping 100 grams of fiber each day from the plants they eat!

Frequently Asked Questions

What are some of the benefits of organic agriculture?

Organic farming offers farmers a method of growing food that doesn't require the use of chemicals. Farmers don't need to worry that harmful pesticides could harm their crops or animals.

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

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

Organic farming also helps the environment by increasing crop yields. This is due to the fact that organic farming uses much less water during growth season.

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 leads to a greater demand for organic food products. Organic farming is becoming more popular because of this.

Why should I buy organic?

Conventional agriculture has been linked to several health problems, including asthma, allergies, obesity, diabetes, cancer, birth defects, hormone imbalances, and other diseases. You must make healthy choices when buying food.

The Environmental Working Group has the following tips for choosing "cleaner" food.

When possible, buy organic fruits and veggies

USDA organic labels should be used on meat, poultry and eggs as well as milk, cheese, yogurt, butter, honey, and other dairy products.

Avoid processed foods labelled "natural"/ "no additives."

Carefully review ingredient lists. If an ingredient is not listed, it can be added during processing.

Frozen and canned meats should be preferred to fresh. Many frozen and canned foods contain less nutrients, like high fructose Corn Syrup.

Is organic food better for us?

According to the Environmental Working Group’s latest report on pesticide residues, organic fruits/vegetables had nearly half as many pesticides than non-organic. Organic strawberries contained four times more pesticides that their conventional counterparts, and organic apples contained eight percent less.

Research has also suggested that organic food may reduce mercury and lead exposure. 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 traditional fish should not be consumed by pregnant women, due to high mercury levels.

Organic food tends to be healthier than nonorganic. However, to reduce your risk of cancer and other diseases, experts recommend choosing fresh fruit and vegetables whenever possible.

What is organic food?

Organic produce is free from synthetic fertilizers, pesticides, sewage sludge and confinement feeding. There are no growth hormones used and animal testing is not performed. These crops are allowed natural growth, so farmers don't use chemicals to kill pests and weeds.

Organic farming methods also help to preserve soil quality, reduce erosion, and conserve water resources. Organics have more nutrients than traditional food, which makes them better for our health. Organic foods are often higher in fiber, lower in fat, and less calories than those produced conventionally.

Why is organic foods important?

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

Organic farming is a natural method of growing crops that uses no harmful chemicals. Organic farming is safer for animals and humans because it produces fewer pollutants. Organic food is a way to help the environment and protect yourself.

The health benefits of organic foods go well beyond our bodies. We all know how unhealthy processed foods can make us feel. Did you know that organic fruits and veggies aren't subject to chemical spray? That means that they taste fresher, look brighter and last longer too.

This is why organic food is so important. Because it's not only healthy for you, it's healthier for the world.

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)
• 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)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)

External Links

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• U.S. organic revenues soared to nearly $62 Billion in 2020

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• Organic food and impact on human health: Assessing the status quo and prospects of research - ScienceDirect


• Technical note: Simultaneous Vitamin and Carotenoid Analysis of Milk from Total Mixed Ratio-Fed Cows - ScienceDirect

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• Home


• Organic Enforcement

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• eCFR: Home

How To

5 Reasons to Buy Organic Products

Organic foods are grown without pesticides and synthetic fertilizers. They don't contain any genetically modified organisms or irradiated foods. Their production methods do not involve sewage sludge or industrial solvents. During its growing cycle, the food's natural environment will be protected from contamination. It is free of preservatives as well as artificial additives. There is no use of antibiotics or hormones. They are also produced in conditions that enable them to preserve their nutritional value, freshness, and quality for longer periods.

1. Health benefits. Nonorganic produce has more chemicals than organic. Organic produce is healthier. This means that it is less likely to cause allergies. This also means that you are consuming less toxins and carcinogens.
2. Eco-friendliness. Produce grown without synthetic fertilizer and pesticides requires very little water. Organic farms are located far from cities where there is a lot of pollution, because they require so much energy to grow. That helps reduce air pollution.
3. Sustainability. Organic farming relies more on soil fertility than chemical fertilizers. This results is healthier soils with higher organic matter. The rotation of crops and the letting of land fallow can improve soil health. Strong immune systems are developed when farm animals only eat grasses and grains that have not been treated with hormones or antibiotics.
4. Taste. Conventional fruits and vegetables often taste bland because they're picked at peak ripeness, then shipped long distances to grocery stores. Because it was picked while still unripe, organic produce is richer and more flavorful.
5. Nutrition. GMOs and BPA are common in processed foods. You can avoid them by sticking with whole foods such meat, fish, eggs, seafood, seeds and beans, as well as fruits, veggies, herbs, and vegetables.

Resources:

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