Unwashed Poppy Seeds

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.

Don’t be fooled, although they may be small in size, seeds are anything but small when it comes to their nutritional value! Eating more of them has been shown to provide a wide range of health benefits. What’s more, they are extremely easy to incorporate into your diet, whether as a tasty snack or as addition to many different recipes. Seeds are great sources of plant-based, healthy fats, fibre and minerals. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins and antioxidants. Carry on reading to discover why you need to be adding more seeds to your diet, today! Chia Seeds Chia seeds are often labelled as being a superfood – and with good reason! They are packed full of fibre, protein, and many important nutrients and antioxidants. Antioxidants benefit human health by neutralizing reactive molecules known as free radicals, which can contribute to aging and diseases. They are also one of the richest plant sources of omega-3 fatty acids which are important for healthy brain function. One 30g serving contains approximately 5g of omega 3s! Chia seeds are incredibly easy to add to your diet, as they’re ready to eat and have a very subtle flavour. Sprinkle them over smoothies, porridge and yoghurt, or mix them into recipes such as bread and muffins. Want to read more about the health benefits of chia seeds? Check out Are Chia Seeds Good for You? Sesame Seeds Sesame seeds are very small seeds that grow in pods on the Sesamum indicum plant. Their oil content is one of the highest of any seed. You can purchase them hulled or Unhulled and they are grown in a variety of colours. Not only are Sesame seeds a good source of minerals and fibre, they’re also high in selenium, an antioxidant shown to decrease the risk of chronic disease. There is a compound found in sesame seeds called Sesamin, that may help reduce joint pain and improve arthritis of the knee due to its anti-inflammatory properties. Sesame seeds can be eaten raw, or if you’re wanting to bring out more of their natural nutty flavour you can bake or toast them. Perhaps most commonly known as a topping on burger buns, bagels and breadsticks, sesame seeds can actually be used in a variety of ways. They can also be tossed into salads, juices, soups or turned into Tahini, which is also known as sesame seed paste. Pumpkin Seeds Probably one of the most popular edible seed varieties around are Pumpkin seeds. Consuming just a small quantity of them can provide you with a substantial amount of magnesium, zinc, healthy fats and antioxidants. Other health benefits they may include are improved heart health, lower blood sugar and possibly aiding in better sleep. They are very versatile, you can eat them raw, salted, roast them, or bake them! Besides eating them on their own as a snack, they can also be incorporated into many meals. Try sprinkling them over your yogurt, cereal or incorporate them into smoothie mixtures. They can also be added to most baked goods. For a more in depth look at the advantages of adding pumpkin seeds to your diet, have a read of our article Pumpkin Seeds a Trick or a Treat? Hemp Seeds Hemp seeds are small brown seeds which originate from the hemp plant, they can be purchased either in a whole or shelled varieties. Hemp seeds are a great source of vitamin E and potassium. They also have the most protein of all the seeds and are rich in healthy omega-6 and omega-3 fats. As hemp seeds are one of the few plants that is a complete protein source, they contain all nine essential amino acids. This makes hemp seeds a valuable addition to any vegetarian or vegan diet. They can be added to soups, stews and salads or used to make hummus and dips. As they have a slightly nutty flavour, they can be used in place of nuts in many recipes like baked goods or energy bars. Hemp seeds can even be turned into hemp milk, which is a great dairy-free alternative to milk. Poppy Seeds Poppy seeds are a type of oilseed that is taken from the opium poppy plant. The seeds can be used whole or ground into meal as an ingredient in many foods, they can also be pressed to make poppyseed oil. Poppy seeds have quite a unique, aromatic flavour that works well in both sweet and savoury dishes. Add them to baked goods such as muffins, scones and cakes or on top of bread and pastries. They can also be sprinkled over vegetables and added to salad dressings for some extra crunch. Like most of the seeds on this list, poppy seeds are high in fibre, plant fats, and various other nutrients. Poppy seeds are especially rich in manganese, which is a trace element that is vital for blood clotting along with bone health. Manganese also aids your body in utilizing amino acids, carbs, and fats.

The best way to make your diet healthier is to cook more at home, and that’s always easier with a well stocked pantry. Whether you’re making elaborate meals or just quick snacks, having an array of whole foods at your disposal is overwhelmingly beneficial. Not only does cooking at home save money, but by opting for whole foods you can avoid all of those nasty additives that are far too dominant in ready meals. In this article we’ll go over some of the best whole foods to keep at hand in your kitchen, how to use them and most importantly their health benefits. 1. Rice, which one to pick and how to cook it perfectly.There are countless varieties of rice out there, so for now we’ll just cover some of our top picks, and some useful tips. The first thing to decide when cooking with rice is whether you want to use long, medium or short grain. Short grain rice (as the name suggests) is smaller than its counterparts, with a starchier texture, like sushi rice for example. Long grain rice, like basmati, on the other hand is longer, thinner and fluffier, making it a good all rounder. Finally medium grain rice fits in between the two, it has the size and shape of long grain rice, but with the texture of short grain rice, making it ideal for savoury creamy recipes like risotto. However, if you’re looking for the healthiest whole food option above all else, your best bet is to go for either long grain brown rice or wild rice. Both brown and wild rice are packed full of fibre, protein and a variety of vitamins and minerals, while also having low to middling glycaemic indexes, making both of them a great source of slow burning energy. Two top tips to cook rice perfectly every time. - It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. - Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. 2. Quinoa, an amazing superfood.Quinoa is an incredible superfood that definitely deserves a place in your pantry, mainly because of its status as a complete protein. The term complete protein refers to a food that contains all 9 amino acids that humans can’t produce on their own. Outside of animal products, complete proteins can be quite hard to come by, making quinoa especially useful for those on plant based or vegan diets. As well as being protein-dense, quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. How to cook with quinoa.Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare. Simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. If you’re stumped and looking for a good place to start, we recommend this easy quinoa and bean salad, packed full of nutrients and great on a hot summer’s day. 3. Nuts, perfect for snacking, baking and cooking.Each nut is different, with their own uses, flavours and all important health benefits, and while we can’t cover all of them here, here are some of our favourites. - Almonds are packed full of healthy fats, protein, fibre and vitamins, making them one of the best nuts to incorporate into your diet. Whether you’re baking with them, using them to make flour or butter, or just snacking on them straight from the bag, they are truly incredible. - Walnuts are an amazing source of omega 3 fatty acids, in particular alpha linoleic acid, which is incredibly important in reducing inflammation and could even lower the risk of heart disease. Walnuts are incredibly versatile and work perfectly in salads, breakfasts, sauces, and of course in baking. - Brazil nuts are one of the best sources of antioxidants you can come by, but they also contain the vital nutrient, selenium. Selenium is crucial for countless bodily functions, including thyroid function and support of the immune system. Brazil nuts can make for a great snack, but they really shine when used in baking, or as a means to really boost the nutritional content of a meal. 4. Seeds, a quick and easy way to make a meal even healthier.Much like nuts, there are obviously too many types of seeds to cover here, so we’ll go through a couple of our best picks. - Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart and a good immune system. Raw or roasted, pumpkin seeds can be a delicious snack on their own, or work amazingly as a healthy salad topper. - Sunflower seeds, like walnuts, contain an abundance of fatty acids, in particular the fatty acid linoleic acid. On top of their healthy fat content, sunflower seeds are also rich in protein, magnesium and zinc, making them a great all-rounder. Just like pumpkin seeds, sunflower seeds work as a snack, in baking or as an ingredient in healthy savoury meals. Why you should stock your pantry with whole foods.These whole food staples we’ve mentioned above are just the start, there are so many more that deserve a place in your kitchen. Whether you’re looking for herbs, spices, proteins or fruits, by stocking up on whole foods, you can really give your cooking a significant healthy boost. Not only do whole foods contain far more nutrients than processed foods, they are also the best way to avoid harmful ingredients, while also keeping your bank account healthy at the same time. So don’t hesitate to jump into the world of Whole Foods, you’ll notice the difference in no time.