Pine Nuts

Food lovers aka foodies are those people who simply love to eat. They often love to cook and bake as well. But be aware, they won't eat anything. Foodies often focus on the best quality foods and the best cooking ingredients. So when you want to offer them a gift, let it be the best foods you can find. Foodies will appreciate a Christmas hamper filled with organic produce, vegetables and fruits, whole foods, organic nuts, fermented foods, quality condiments and pickles, organic olive oil and premium herbs and spices. What to add to a foodie Christmas hamper? Here's the list of products you can be assure, a food lover will love! Rare whole foods & grains Wild rice, freekeh, kasha Wholegrain pasta & noodles wholegrain pasta in different shapes, Italian pasta, Japanese noodles Organic oils & quality vinegars Organic olive oil is always great gift option for a foodie. The best organic olive oil available on the market are Greek olive oil and Portuguese olive oil. There are also some speciality rare oils such as pumpkin seed oil, hemp oil, avocado oil, sesame seed oil and peanut oil as well as a good quality Balsamic vinegar will make a perfect addition to a foodie hamper. Organic nuts Organic almonds, macadamia, pistachios, chestnuts, whole walnuts Organic dried fruits Medjoul dates, dried Mediterranean figs, dried apricots, organic prunes, sultanas Premium herbs and spices Organic herbs: organic oregano, organic Basil, organic rosemary, organic bay leaves, organic thyme, organic sage Organic spices: Ceylon cinnamon, cinnamon sticks, organic black pepper, star anise, cardamon, organic chilli, chilli flakes, Harissa paste, varieties of miso, green, red and yellow curry paste, tandoori Salt Pink Himalayan salt, Kala Namal - black salt, Sea salt, Flor de Sal Pickles and fermented foods Kimchi is many flavours, sauerkraut in different versions, beetroot pickles, cucumber pickles, kombucha Organic tea & coffee Matcha powder, organic roasted coffee beans, 100% Arabica coffee beans, organic green tea, organic Earl Grey, fruit infusions, hibiscus flour

The world's leading nutrition experts and researchers attended NUTS 2022 conference last week to discuss the health research on nuts and dried fruits. The conference summarised the latest evidence on health benefits of nuts and dried fruits, and the opportunities in research for the future. Health benefits of nuts and dried fruits The effects of nut and dried fruit consumption have gained traction over the last years, and supported by growing scientific evidence they have been associated with many health benefits, from cardiovascular health to insulin resistance and diabetes, weight management, lipoproteins and dyslipidemia, inflammation and oxidation, gut health, aging and cognition, and some forms of cancer. More recently, other lines of research have included fertility and nuts and dried fruits as part of sustainable diets. While some areas of research have been put into focus more than others, there is irrefutable evidence that they are nutrient-dense foods with an interesting nutritional composition. Importance of nuts and dried fruits in healthy diet The NUTS 2022 participants highlighted how a joint effort must be made to help bring awareness to the importance of including nuts and dried fruits as part of a healthy diet. The benefits of nuts are wide-ranging and include a variety of nutrients, mono- and polyunsaturated fats, fibre, vitamins, minerals, polyphenols and antioxidants, all which have a beneficial effect on health, and dried fruits contain essential nutrients and health-promoting bioactive compounds such as antioxidants. Nuts and dried fruits in prevention of diabetes Among the future lines of research discussed in the meeting, experts highlighted the potential role of nuts and dried fruits in the prevention of diabetes, which is of particular relevance in today's world. According to the International Diabetes Federation, there are currently 537 million people worldwide with diabetes, and this number is projected to reach 700 million people by 2045. Prevalence is increasing worldwide, leading to over 4 million deaths every year, and in countries such as China and India, the number of deaths attributable to diabetes are extremely high: 1.4 million and 648,000 people, respectively. Lifestyle measures and a healthy diet have been shown to be effective in preventing or delaying type 2 diabetes, which is the most common type of diabetes. NUTS 2022 took place from 20 till 21 October and gathered the brightest minds in the field of nutrition research on nuts and dried fruits, including twenty-five researchers and professors from universities in Europe, Australia, Canada, Brazil, Iran, Turkey, the USA and the UK. Chaired by Prof. Jordi Salas-Salvadó, Distinguished Professor at Universitat Rovira i Virgili, the meeting included highly-esteemed researchers from Harvard T.H. Chan School of Public Health, University of Toronto, Loma Linda University, and Penn State University, among others.

Whether you eat nuts raw or roasted, they provide you with great health benefits. 1. Lower risk of contamination Roasting or toasting the nuts can reduce the risk of contamination. Processing any food item at high temperatures, such as cooking, baking and roasting, helps to eliminate germs and miscreants that can appear in the produce. Roasted nuts are then more purified and safer to eat. 2. Easy digestion Roasted nuts are better for your digestive system. Cooked food is always easier to digest compared to raw food. When food is cooked or roasted, it will be more likely easier to break down in your stomach. 3. Better flavour Roasting or toasting makes nuts taste better. Roasting enhances the taste and texture of the nuts. Thanks to roasting, nuts are more crispy and crunchy and, therefore, more enjoyable to eat. 4. Roasted nuts nutrition Roasted nuts are good for you and provide great health benefits for your body and mind. They contain similar amounts (if no salt, oil or sugar was added) of protein, fibre and carbohydrates and calories as raw nuts however you must remember that roasting nuts may damage their healthy fat content and can slightly reduce their nutrients. Are there any risks of eating roasted nuts? Roasting some type of nuts in high temperatures can the lead to the formation of a harmful substance called acrylamide. Acrylamide is a chemical compound that can form in some foods during high-temperature cooking processes, such as frying, grilling, roasting, and baking. It is often found in cookies, cakes, bread, cereals, potato products such as crisps and chips, and roasted coffee. Although acrylamide was detected in roasted almonds and pistachios it was not found in macadamia nuts, walnuts or hazelnuts. Consuming roasted nuts in moderation should not be dangerous. 5. How to roast nuts at home? Heat up the oven up to 180 degrees C. Spread the nuts on the baking tray and roast them for about 5-10 minutes. All of nuts are great for roasting. The roasting time depends on the type of nuts. Tender nuts like walnuts, pecans, cashews or pistachios need a gentle treatment: from 5 to 8 minutes of roasting. Harder nuts like hazelnuts, peanuts, almonds and macadamias need a bit more time - from 8 to 10 minutes to get beautifully toasted. Nuts are ready when they start looking a bit darker (not too dark!) and have a lovely toasty smell. Roasting temperature has much greater impact on acrylamide formation than the roasting time. Roasting almonds at a temperature below 130°C will reduce acrylamide formation.

We know that almonds offer incredible benefits for human health, but now researchers have found more evidence that almonds are particularly great for our gut health. A healthy gut promotes immunity According to a recent study published in the American Journal of Clinical Nutrition, eating a handful of almonds every day increases butyrate production. Butyrate is a short-chain fatty acid that improves gut health. In the gut, there are thousands of microorganisms that play an essential role in digesting nutrients. They can positively or negatively influence our health, including our digestive and immune systems. It all depends on the food we consume. Results of previous studies suggest that eating healthy foods can be great for the good bacteria in our gut. Almonds promote gut health & boost immunity A team of scientists from King's College London researched the influence of whole and ground almonds on the structure of gut microbes. The researchers recruited 87 healthy adults with some unhealthy habits to take part in the study. These were people eating unhealthy snacks like crisps, chocolate and sweets and already consuming less than the recommended amount of dietary fibre. Almonds as a healthy snack The researchers divided the participants into three groups and recommended snack change for a trial of four weeks. Group one - the participants replaced their unhealthy snacks with 56 g of whole almonds a day. Group two - the participants changed their snacks to 56 g of ground almonds daily. Group three - the control group where participants just ate energy-matched muffins once a day. Almonds increase the production of butyrate The study results show that butyrate was significantly higher among participants who ate almonds when compared to those who consumed the muffins. Butyrate is the primary source of fuel for the cells lining the large intestine (colon). When these cells are healthy and effective, the gut microbes flourish, creating a strong gut wall and all the essential nutrients to be absorbed. When the gut wall is weak, it quickly leads to inflammation, and the body cannot absorb all the nutrients it needs. Almonds can help improve constipation problems The researchers observed that eating more almonds can benefit those with constipation problems. Although no difference was observed in gut transit time (the time food moves through the gut), the whole-almond eaters experienced an extra 1.5 bowel movements per week compared to other participants. Commenting on the study results, Professor Kevin Whelan, Head of the Department of Nutritional Sciences at King's College London, said: "Part of the way in which the gut microbiota impact human health is through the production of short-chain fatty acids, such as butyrate. These molecules act as a fuel source for cells in the colon, they regulate the absorption of other nutrients in the gut, and help balance the immune system. We think these findings suggest almond consumption may benefit bacterial metabolism in a way that has the potential to influence human health." Almonds are a great source of fibre The study results also show that consuming more almonds can improve people's diet, providing them with fibre, healthy monosaturated fatty acids, potassium and other important nutrients when compared to the control group who ate muffins as their daily snack. What can you do to increase butyrate levels? The best way to improve your gut microbiome and make it produce butyrate is to eat more plant-based products that are high in fibre, starch and pectin, including whole grains, nuts, seeds, legumes, fresh vegetables and fruits. Replace your bad snacking habits with natural healthy snacks. Buy almonds online at Wholefood Earth and boost your immunity before the cold season.

Doctors and dietitians will tell you that all nuts are very healthy. They are small but very powerful - packed with desirable nutrients. Nuts are a great source of healthy carbs, good protein and dietary fibre. Adding nuts to your diet will provide you with the energy you need to go through a busy day. But what kind of nuts you should stock your kitchen cupboard with (just in case you need a snack in the middle of the day)? Every type of nut is special and brings unique nutrient qualities, but what nuts are the best for us? Here's the answer: Walnuts If you follow an intense lifestyle, busy schedule and long hours working, walnuts are great for you. They have the highest amount of the most common omega-3 fatty acid found in food - the alpha-linolenic acids. Walnuts help you keep your brain healthy. If you eat walnuts regularly, it may help you with dementia and cardiovascular disease. Almonds Almonds are packed with one of the most powerful antioxidants - Vitamin E. It will help you protect cells from the damage caused by free radicals. Vitamin E also improves blood health, keeps your skin and eye healthy and supports the immune system. It's a real superfood! Peanuts Peanuts are cheap, but they contain great nutrients. They have a lot of protein (the highest amount among nuts). They are also quite high in fibre and a great source of biotin, an important Vitamin B. Biotin helps keep blood sugar levels steady and keeps your hair and nails healthy. Pistachios Pistachios are particularly rich in fibre (something very important that most of the people don't take enough from the food they eat). Fibre keeps you feeling full for longer and also plays and may help you to lower your cholesterol. 1/2 cup of pistachios contains more than 10 grams of fibre! That equals nearly half of the amount of fibre recommended per day. Brazil nuts Brazil Nuts contain very important minerals like zinc, selenium and copper. They are essential for thyroid health, to regulate blood pressure and support the immunity system.

Here at Wholefood Earth, we’re absolutely nuts about Nuts! They are one of our favourite healthy snack alternatives and make a tasty addition to a healthy, balanced diet. But have you ever wondered, what exactly is a nut? And where do nuts come from? Well, we’re here to help answer all your nut related questions and help you find out more about the health benefits of this small but mighty food source. What is a Nut? Nuts are found all over the world, usually in warmer climates and are grown on shrubs and trees. But did you know that nuts are actually a type of fruit? In botanical terms, nuts are a particular kind of dry fruit that has a single seed, a hard shell, and a protective husk. However, from a culinary perspective, the term ‘nuts’ is much more relaxed and generally in line with what most people think are nuts — large, oily kernels found within a shell. The exception to this is peanuts, which aren’t technically nuts at all - they’re actually part of the legume family. One reason for this is the fact that peanuts grow underground instead of above ground. Nevertheless, most people still generally view them as nuts due to their similar characteristics and nutrition profile. What Are the Different Types of Nuts There are many different kinds of nuts, all of them come with unique nutritional benefits, and all are delicious in their own right. In general, the macronutrients of most nuts are very similar, but the micronutrients in the different types may slightly differ. Due to this, it’s best to consume a varied mixture of nuts in order to optimize the individual benefits of each different type - you can’t go wrong with a handful of nuts a day! Here’s a list of some of the most common and popular nuts – Almonds Brazil Nuts Cashew Nuts Hazelnuts Macadamia Nuts Peanuts Pecans Pine Nuts Pistachios Walnuts What Are The Health Benefits of Nuts? There are a multitude of health benefits you can enjoy from including nuts in your diet. Some people may think nuts are not good for you due to their high fat content, but it’s mainly healthier unsaturated fat that they contain. They also contain important nutrients such as protein, B vitamins, vitamin E and minerals, including iron, potassium, selenium, magnesium, zinc and copper. Nuts are a great source of fibre. Evidence suggests that a diet rich in fibre is associated with a lower risk of several chronic diseases including diabetes and heart disease. Increasing your fibre intake also helps support and regulate your digestive system. Adding nuts to your diet has also been associated with improved heart health. This is due to the fact eating nuts helps maintain the health of the arteries, reduces the build-up of plaque deposits and the risk of blood clots, whilst also balancing cholesterol. Nut consumption may also aid in weight loss, as long as you exercise portion control. Including nuts in your diet has been linked to reduced hunger and feeling fuller for longer. Some evidence even suggests that a nut rich diet may help to boost the number of calories burned at whilst resting. Are Nuts Good For You? In short, yes nuts (barring a serious allergy) are indeed very good for you! Despite the high fat and calorie content, nuts still provide an impressive amount of health and weight benefits. Research does show that by making nuts a regular staple of a healthy diet it can help regulate our weight and may even protect against diseases. Nuts are high in energy and are packed full of nutrients and minerals. Swapping out your meat and dairy for a plant-based protein such a nuts, is also recommended as a more sustainable way of eating to help our planet. It’s also a great way for people on a vegan or plant-based diet to get their daily protein in. Just remember to eat them in moderation, the daily recommendation for nuts is 30g a day which is approximately 20 Almonds, 15 Cashews or 10 Brazil nuts. Also make sure to pick nuts that are unsalted and without coatings, which can add extra fat, and sometimes sugar and salt. We suggest snacking on them raw or slightly toasting them in the oven – delicious! Luckily, here at Wholefood Earth we’ve got you covered for all your raw and organic nut needs.