Unlock the Nutritional Potency: Nuts For a Healthy Heart!

Nuts are a smart-snacking staple that provides protein, healthy fats, fiber and many vitamins and minerals. While they are high in fat, most of the fat in nuts is monounsaturated and helps lower cholesterol levels.

They also have been shown to be a key component of diets that reduce heart disease risk factors in randomized controlled trials. Let's dive deeper into what makes them so good for us!

Nutrients

Nuts are a rich source of calcium, magnesium, potassium and iron. They also contain a large amount of protein and fiber. Almonds are particularly high in calcium, while macadamia nuts are very rich in magnesium and niacin. Both peanuts (technically legumes, but FDA-classified as nuts) and walnuts have been shown to be protective against atherosclerosis.

Choose unsalted, dry-roasted nuts to maximize their healthy benefits. Be sure to avoid heavily processed nuts that may be loaded with added sugars and salt. When eaten alongside fruits and vegetables, nuts can slow down the absorption of sugar and help keep blood glucose and triglycerides in check. This makes them a heart-healthy choice for those with type 2 diabetes, metabolic syndrome or who are overweight. [1]

Healthy Fats

Nuts provide plant-based fats and protein, as well as vitamins, minerals and other bioactive compounds. These nutrients may protect against chronic diseases and promote heart health.

The majority of the fat in nuts is unsaturated and monounsaturated, which helps lower cholesterol and triglycerides. They also contain omega-3 fatty acids and L-arginine, which is converted to nitric oxide in the body, improving vascular function.

Unlike other common foods, most nuts are low in sodium. However, their sodium content depends on the type of nut consumed.

When choosing a variety of nuts, select those that are unprocessed and unsalted. The healthiest options are raw or dry-roasted. Limiting nuts to a small handful a day is best, as they can be high in calories. Nuts are most beneficial when eaten with a carbohydrate, such as fruit or yogurt, to slow down digestion.

Magnesium

Magnesium is an essential mineral required for more than 300 biochemical reactions in the body. It's a key player in the energy-producing process known as ATP, and it helps transport calcium and potassium across cell membranes.

Campbell says low magnesium levels are linked to erratic heartbeats known as arrhythmias, which can be deadly. The mineral also helps calm the brain's GABA receptors to help you get a good night of sleep.

It's also crucial for keeping bones and teeth strong, preventing constipation, and helping the body absorb calcium. It's even been shown to reduce the risk of type 2 diabetes by enhancing insulin sensitivity.

Copper

Copper is essential to a healthy diet because it provides antioxidants, iron and folic acid. It’s also used in the body to regulate blood sugar and metabolize protein.

The metal is found in many different foods and beverages, including oysters, shiitake mushrooms, dark chocolate (with more cocoa solids and less milk and sugar) and beef liver. A 4-ounce serving of beef liver offers more than 16 times your daily allowance of copper.

Nuts contain copper, plant sterols and heart-healthy fats. Try a handful of nuts like almonds, pecans or cashews, all of which provide immune-boosting nutrients and are rich in heart-healthy monounsaturated fats. Also consider a beet-based soup, such as borscht, made with beets and lentils or chickpeas, both high in copper. Or make a Quinoa Kale Salad Recipe, which contains both of these nutritious foods.

Potassium

Nuts (including peanuts and chestnuts) are nutrient dense foods with a complex lipid profile rich in heart-healthy unsaturated fats, fiber, protein, phytosterols, tocopherols, and phenolic compounds. Epidemiologic studies have linked regular nut consumption to reduced cardiovascular risk and a lower prevalence of obesity and diabetes in women.

They are also rich sources of potassium, the most abundant intracellular cation, which is involved in regulating fluid balance and transmembrane electrochemical gradients. It is essential for muscle contraction, nerve transmission, blood pressure regulation, and preservation of bone density. Nuts also supply the amino acid arginine, a precursor to nitric oxide, an endogenous vasodilator that eases blood flow by relaxing constricted blood vessels. Unlike sodium, which is listed on food labels, potassium is not. However, the new Nutrition Facts label requires dietary supplements and some foods to list the amount of potassium they provide.

Frequently Asked Questions

Is organic the same as pesticide-free?

Organic food is naturally chemical-free and grows without pesticides. This means that organic food is often free of pesticides and fertilizers.

Because organic produce does not contain harmful additives it has more nutrients that conventionally produced foods.

The USDA National Organic Program requires that organic farming practices be followed by farmers.

These guidelines include soil preparation, crop rotation, pest control, water conservation, and harvesting practices.

In addition, organic farming methods promote healthy ecosystems, which benefit wildlife and natural habitats.

What is inorganic foods?

Organic food is made without pesticides or artificial fertilizers. These chemicals may be harmful to your health and can also be found in non-organic foods.

Organic food is organically grown without the use of harmful chemicals such as pesticides or herbicides. These chemicals can cause harm to animals and humans.

Inorganic foods are meats, fishes, eggs, buttermilk, cheese, yogurt and honey as well as vegetables, fruits and spices.

Organic refers specifically to the method an agricultural product has been grown. Organic farming is based on natural methods, soil amendments, and crop growth. Conventional farming uses pesticides, fertilizers, and chemicals.

Foods labeled as organic must meet strict guidelines by the U.S. Department of Agriculture (USDA). The National Organic Program Standards require that all organic foods are free of prohibited substances such as antibiotics and growth hormones, genetically modified organisms or industrial solvents. Organic food must also be free from toxic chemicals, petroleum based fertilizers, sewage effluents and ionizing radiation.

What are the most popular organic products?

Today, organic foods are the fastest-growing industries. There is still much to be done, even though we have come so far from our roots.

Organic products are the future. They are safer, better for our environment, and more affordable for consumers.

But they tend to be more expensive. We created the Organic Food Index. We wanted the ability to identify which foods are currently most popular and whether these trends have changed.

The results showed that organic food is increasing in popularity. Between 2011 and 2012 the number of Americans buying organic food increased nearly 50%.

The USDA reported that organic production rose by 10% in the last year. Organic food now accounts for 9% of U.S. agricultural output.

Organic food is growing in popularity but is still expensive. According to the Organic Trade Association (OTA), average retail prices for organic food are almost double those of conventional alternatives.

However, organic food is growing more quickly than any other part of the food market. You can see that organic food has been steadily increasing since 2009.

In fact, according to OTA, the volume of organic products sold in supermarkets grew by 14% between 2010 and 2011.

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

Younger generations are choosing organic food more often than older generations. Millennials have twice the likelihood of buying organic food as baby boomers. 25 percent of organic food purchases are made by young adults younger than 35.

Statistics

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

External Links

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• USDA

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• Home


• Organic Enforcement

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• Summary


• Clean Fifteen (tm) Conventional Produce Using the Least Pesticides

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• Occupational Pesticide Exposures and the Cancer Risk: A Review. Journal of Toxicology and Environmental Health. Part. B. Vol 15, Issue 4.


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

How To

5 Reasons to buy organic products

Organic foods do not use pesticides or synthetic fertilisers. They don't contain any genetically modified organisms or irradiated foods. They do not use industrial solvents or sewage effluent in their production. During the course of its growth cycle, the natural environment of the food is protected from contamination. It does not contain artificial preservatives or additives. It does not contain hormones or antibiotics. They are also made in conditions that maintain their nutritional value and freshness for longer times.

1. Health benefits. Organic produce contains less chemicals that nonorganic. This means that organic produce is less likely cause allergic reactions and sensitivities. This means you're also consuming less toxic and carcinogens.
2. Eco-friendliness. Produce grown without synthetic fertilizer and pesticides requires very little water. Because it takes so much energy to grow conventionally, organic farms tend to be located far away from urban areas where there's plenty of pollution. This helps reduce pollution.
3. Sustainability. Organic farming relies less on chemical fertilizers and more on soil fertility. This results with healthier soils with greater organic matter. Farmers should rotate crops and let the land go bare periodically to 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. Traditional fruits and vegetables are often bland due to the fact that they are picked at peak ripeness and shipped long distances for grocery stores. Because it was picked while still unripe, organic produce is richer and more flavorful.
5. Nutrition. GMOs, BPA, and other harmful chemicals are often found in conventional processed foods. These harmful substances can be avoided by sticking to whole foods like meat, eggs, fish and nuts as well as seeds, beans, fruits, vegetables, and herbs.

Resources:

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