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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.
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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.
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