The Benefits of Eating Raw Nuts

!±8± The Benefits of Eating Raw Nuts

Nuts are an amazing food. Nuts are very beneficial for your health and they taste great too! Nuts are high in calories but they are still very beneficial to your body because they are loaded with mono saturated fats, which help to lower heart disease. Many nuts are rich in omega 3 fatty acids. Omega 3 essential fatty acids are good for your heart and for your arteries. Omega 3 essential fatty acids are helpful for making your heart rhymes more stable so you can try to avoid a heart attack. Nuts also have L-arginine which is helpful to your heart and arteries because it makes your arteries more flexible and leads to less blood clots. Nuts also have been known to have plant sterols in them which helps lower cholesterol.

It is best to eat nuts raw, soaked, or sprouted because they are considered to be live foods. Live foods are foods that have not been heated at high temperatures or cooked. Heating nuts to above 118 degrees starts to destroy beneficial enzymes. When these enzymes are destroyed the nuts are unable to sprout so they would be considered not live. Most vegans and raw foodists use raw nuts to make nut milks and they use the nut milk as they would regular milk in recipes, on cereal, or to drink.

Some of the best raw nuts are walnuts, cashews, brazil, macadamia, almonds, pecans, and filberts. They also make great milks when processed correctly. Almonds are one of my favorite nuts they are high in protein, vitamin E, magnesium, zinc, potassium, and iron. Almonds also have the highest amount of calcium of any other nut so they make a great substitute for dairy products for raw foodist and vegans. Almonds also have some of the highest fiber content of any other nut. Cashews are another good nut but should be refrigerated once the package is opened because the spoil easily. Cashews are high in copper and magnesium. Cashews also have one of the lowest fat content of any other nut. Macadamia nuts are also one of my favorites. Macadamia nuts are a high energy food and contain no cholesterol. The natural oils in macadamias contain 78% monounsaturated fats, the highest of any oil including olive oil.Macadamias contain tocopherols and tocotrienols, which are derivatives of Vitamin E, phytosterols such as sitosterol and also selenium. One of the best nuts for you are walnuts. Walnuts are one of the best sources of omega 3 essential fatty acids and they have more antioxidants than most other nuts. Brazil nuts are extremely nutrient rich and high in antioxidants like selenium which helps to neutralize free radicals. Filberts are also very beneficial. If you add filberts to your salads or smoothies then they help you to absorb the fat soluble vitamins A, D, E, and K. Filberts are also great for anti aging properties such as Alzheimer's, stroke, arthritis, wrinkles, and heart disease.

Almost all nuts have photo nutrients which are biologically active components that protect our bodies systems. Many nuts act as antioxidants, which scavenge the free radicals that oxidize blood fats. Photo nutrients operate as part of complex systems that are only partly understood.

Nuts are an amazing food! They are so good for you and they taste great and can be used in so many raw and vegan recipes but just be careful to not over eat them because they are high in calories.

The Benefits of Eating Raw Nuts

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3 Best Ways to Prevent Iron Deficiency Anemia

!±8± 3 Best Ways to Prevent Iron Deficiency Anemia

Did you know that Iron Deficiency Anemia affects about 20% of the world's population? It is also the most common type of anemia caused by inadequate dietary intake or absorption of iron. But if you do suffer from iron deficiency anemia due to lack of iron in your body, don't look again on those poisonous iron supplements. Just follow these three preventive ways and you're on the way of better living.

1. Eat Foods that are Rich in Iron

The best food sources of iron are wholegrain cereals, pulses and legumes, and fish. The best plant sources are green leafy vegetables such as dry lotus stems, cauliflower greens, and turnip greens; fruits such as black currants, watermelons, raisins, and dried dates. However, irons from these foods are hard for the body to absorb. It is recommended that you eat animal products, which contain heme iron. If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.

2. Cook Using Cast-Iron Cookwares

Did you know that cooking in cast-iron cookwares can add significant amounts of iron to your food and into your body? Yes, it's true and this was proven by researchers who tested 20 foods. Acidic foods that have higher moisture content, such as applesauce and spaghetti sauce, absorb the most iron. In fact, for 100 grams of each (about 3.5oz.), the applesauce increased in iron content from 0.35mg to 7.3mg, and the spaghetti sauce jumped from 0.6mg to 5.7mg of iron.

Food cooked for longer periods of time absorbed more iron than food that was heated more quickly. Foods prepared with a newer iron skillet absorbed more iron than those cooked in an older one. Foods that were cooked and stirred more frequently absorbed greater amount of iron because they came into contact with the iron more often. Foods such as hamburger, corn tortillas, cornbread, and liver with onions won't absorb much iron due to the shorter cooking times.

This list was provided so you can have general idea of the difference in dietary iron content when cooking in a cast-iron pan:

Foods Tested (100g/3.5oz) = Iron content when raw = Iron content after cooking in iron skillet

- Applesauce, unsweetened = 0.35mg = 7.38mg

- Spaghetti sauce = 0.61 = 5.77

- Chili with meat and beans = 0.96 = 6.27

- Medium white sauce = 0.22 = 3.30

- Scrambled egg = 1.49 = 4.76

- Spaghetti sauce with meat = 0.71 = 3.58

- Beef vegetable stew = 0.66 = 3.4

- Fried egg = 1.92 = 3.48

- Spanish rice = 0.87 = 2.25

- Rice, white = 0.67 = 1.97

- Pan broiled bacon = 0.77 = 1.92

- Poached egg = 1.87 = 2.32

- Fried chicken = 0.88 = 1.89

- Pancakes = 0.63 = 1.31

- Pan fried green beans = 0.64 = 1.18

- Pan broiled hamburger = 1.49 = 2.29

- Fried potatoes = 0.42 = 0.8

- Fried corn tortillas = 0.86 = 1.23

- Pan-fried beef liver with onions = 3.1 = 3.87

- Baked cornbread = 0.67 = 0.86

3. Avoid Whole Cow's Milk on the First 12 Months of Life

Whole cow's milk contains as much iron per liter as breast milk, but only a very small proportion is actually absorbed into the body. However, the iron in breast milk is very well absorbed by babies. Therefore, breast milk is one of the best sources of iron for baby providing all the iron needed (with all other nutrients and benefits) for the first 6 months of life. Bottom line: breast-feeding is the best way to prevent iron deficiency anemia in babies. If breast-feeding is not an option, or is stopped before 9-12 months, then iron-fortified formulas, which contain added iron, should be given to baby instead of whole cow's milk.

Things to Remember:

* Chronic blood loss, times of increased need such as pregnancy, and vigorous exercise can trigger iron deficiency.

* Don't take iron supplements unless advised by your doctor.

* There are two types of iron: heme iron (found in animal foods) and nonheme iron (found in plant foods). Combining foods that are high in heme iron with nonheme iron foods boosts the absorption power.

* Keep iron supplements away from children - as little as one to three grams can kill a child under six years.

3 Best Ways to Prevent Iron Deficiency Anemia

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Part 1 - Walden by Henry David Thoreau (Ch 01)

!±8± Part 1 - Walden by Henry David Thoreau (Ch 01)

Part 1. Classic Literature VideoBook with synchronized text, interactive transcript, and closed captions in multiple languages. Audio courtesy of Librivox. Read by Gord Mackenzie. Playlist for Walden by Henry David Thoreau: www.youtube.com

Part 1 - Walden by Henry David Thoreau (Ch 01)

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What We Need to Know to Meet the Sustainability Challenges of the Next Half-Century

!±8± What We Need to Know to Meet the Sustainability Challenges of the Next Half-Century

What We Need to Know to Meet the Sustainability Challenges of the Next Half-Century

What We Need to Know to Meet the Sustainability Challenges of the Next Half-Century

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Iron-Rich Lunch Box

!±8± Iron-Rich Lunch Box

To have a diet rich in iron is essential to obtain and keep an optimal energy level. Iron deficiency is widespread among women. Since much of the nutrients of the day are consumed at noon, a lunch box full of iron ensures high vitality.

All cells in our body need iron to function at their full potential, for both the muscles and the brain. In addition to acting in the production of red blood cells, iron is responsible for transporting oxygen around through the organism.

In iron deficiency

Iron deficiency is common in the population, yet most people who have a deficiency of iron do not know! The symptoms of such a deficiency are manifold: fatigue, pale complexion, difficulty concentrating, dizziness, shortness of breath, etc.. As these symptoms are common and they surreptitiously installed themselves, it becomes difficult to differentiate an iron deficiency from a normal fatigue. Only your doctor can diagnose an iron deficiency by reading the results of your blood test.

Foods rich in iron

Each meal should contain foods that provide a good source of iron. In the case of many women who do not eat two to three servings of meat and substitutes required per day, foods that provides the most iron are often enriched grain products or whole grains. As iron that comes from plant sources is less well absorbed, it is advantageous to combine a food rich in vitamin C, like grapefruit, strawberries, kiwis, peppers and broccoli or food with animal origins. Small precision for coffee and tea lovers: it is better to wait an hour after the meal before drinking your favorite hot beverage as their tannins inhibit the absorption of iron.

Who should monitor their intake of iron?

Although men are also at risk, women are more often affected by an iron deficiency due to iron losses during menstruation's. Children and adolescents in times of growth, people who donate blood and active people need more iron portions. People who do not consume meat, poultry or fish are better off eating plenty of iron from other food sources to fill the gap created by the absence of animal products. People who skip meals more difficult to reach their daily needs.

Non-heme iron (animal sources)

Beef, lamb, pork, veal Horse, bison, deer Chicken, turkey Tuna, salmon, halibut Shrimps, mussels

Non-heme iron (plant sources)
Beans, lentils, chick peas Tofu Eggs Enriched breakfast cereals Spinach

Lunch Box ideal for a week rich in iron
Grape tomatoes Rusks type Melba Light weight Cheddar cheese Sugar-free fruit compote Whole wheat tuna sandwich, dried tomatoes Hummus Carrot sticks and broccoli strands Drinkable yogurt Grapes Mexican tortillas with whole wheat hamburger, jalapeno, Monterrey jack, salsa and mustard Small spinach salad, strawberries and almonds low sodium vegetable juice rice pudding Pineapple cubed Red onions and Cajun shrimps Jasmine Rice Rice pudding Plain yogurt and fresh blueberries Orange Juice Whole wheat pork ciabatta, green apple and red cabbage Carton of milk Kiwi rings

Iron-Rich Lunch Box

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