Posts Tagged “health”
Folsom, CA — Food plays a big role in everyone’s identity, and those born between 1997-2012, commonly known as Gen Z, have been deemed the “foodie generation.”
Gen Z is driven to a particular food by varied factors, but data suggests foods that support health and well-being by providing energy, managing weight, and fostering mental health are priorities.1,2 Yet when it comes to choosing foods that support these needs, Gen Z, along with millennials and beyond, often overlook a convenient and important food group – tree nuts, including walnuts.
Nuts, including walnuts, are nutrient dense and considered a key component of many recommended dietary patterns, including the Mediterranean and vegetarian diets. They are also recommended for daily consumption in the latest U.S. Dietary Guidelines.3
Despite the recommendations, nuts remain under-consumed by the U.S. population,3 perhaps due to nuts being calorie dense, leading to potential concerns that including nuts in the diet could promote weight gain. But new research suggests people, especially Gen Z and millennials, should reconsider nuts, like walnuts.
In a recent observational study from Indiana University School of Public Health-Bloomington and funded by the California Walnut Commission, researchers observed that adolescents and young adults who consumed walnuts and other nuts had a lower prevalence for obesity when compared with those who consumed no nuts.4
Researchers analyzed data from the National Health and Nutrition Examination Survey (NHANES) which included more than 19,000 adolescents (12 – 19 years old) and young adults (20 – 39 years old) to understand the associations between consumption of walnuts and other nuts with measures of obesity including relative fat mass (RFM), a validated tool for estimating body fat percent and regional fat composition.
In particular, young women consuming only walnuts had a significantly lower prevalence of obesity when compared to non-nut consumers. However, this association was not found among young men, adolescent boys, or adolescent girls who consumed walnuts only.
Researchers also observed that adolescent girls and young women who consumed walnuts only, or other nuts, had a significantly lower RFM compared to non-nuts consumers. Only young males in the walnut and other nut groups showed an inverse association with RFM compared to no nuts group, this was not found in adolescent boys.4
These results are promising suggesting that there may be an association between the consumption of nuts, especially walnuts with a lower prevalence of obesity and lower RFM within certain populations. However, cause and effect could not be determined, and additional research is needed to support these results.
Additionally, the average nut consumption in this population group was low with 76% of adolescents and 69% of young adults reporting no daily nut consumption. Furthermore, when walnuts were consumed, adolescents only ate ~ 2g/day while young adults had ~ 4g/day, which is far below the recommended intake for nuts of 2 – 3 ounces (56 – 85g) per week or 1 to 1.5 ounces (30g) per day, respectively.3
“While additional research is needed, these results showed that food should not be judged based on calories alone. The addition of nuts, like walnuts, as a part of a healthy eating pattern may help lower the risk of obesity,” explains Dr. Carla Miller, PhD, RD, Professor of Nutrition at Indiana University School of Public Health-Bloomington. “Whether it is a handful as a snack or part of a meal, even in small amounts, nuts, including walnuts, can and should be a part of a nutritious diet to support well-being.”
Beyond Weight Management: Walnuts May Support Overall Physical and Mental Well-Being in Gen Z & Millennials
Teens and young adults crave food that supports both their physical health and mental health, with over 30% seeking emotional and mental health benefits.1 Research suggests that daily walnut consumption could potentially support cognitive health and mental well-being in this unique population.
- Daily Walnut Consumption May Support Teens’ Focus and Attention – In a multi-school randomized controlled trial of 771 healthy teenagers ages 11 to 16, participants who consumed 30 grams of walnuts per day (1 ounce or 1 handful) for six months had improved neuropsychological scores for attention, fluid intelligence (i.e. problem solving, quick reasoning skills) and ADHD symptoms, when compared to the group not eating walnuts.6,* The positive results in this study were only seen in those teenagers who could better comply with eating more than 3 servings of walnuts per week. Only less than half of participants in the intervention group adhered to eating walnuts daily for 6 months, which might have impacted the data accuracy. No significant results were found for the primary outcomes of this study regarding neuropsychological function, indicating that the intervention did not work overall. However, this study does provide valuable insights and a basis for further clinical and epidemiological research on the effect of walnuts on brain development in adolescents.
- Walnuts May Improve Mental Health and General Well-Being in University Students — A novel study of 80 healthy university students ages 18 to 35, who ate 2 ounces of walnuts a day for 16 weeks, compared to those who did not eat walnuts, prevented negative changes in self-reported mental health scores and scores of stress and depression during a stressful academic period. The group that ate walnuts experienced an increase in metabolic markers that protect against stress and a decrease in those that are linked with stress. While inconclusive, researchers found that the group who consumed walnuts also saw an improvement in sleep scores related to getting to sleep, sleep quality, awakening from sleep, and behavior following wakefulness by the end of the study period. 7,*
- Snacking on Walnuts May Improve Metabolic Health in Young Adults — In a recent study of 84 young adults, ages 22 to 36, with at least one metabolic syndrome risk factor, researchers found that snacking on 1 ounce of mixed unsalted tree nuts, including walnuts, twice daily, may improve metabolic health, when compared to carbohydrate-rich snacks. Researchers observed a reduction in waist circumference and lipid biomarkers in female participants who consumed tree nut snacks, when compared to those who consumed carbohydrate-rich snacks. Males who consumed tree nut snacks had decreased blood insulin levels, compared to those who consumed carbohydrate-rich snacks. Both males and females consuming tree nut snacks saw an effect on triglycerides and TG/HDL ratios with TG/HDL ratios reduced ~11% compared to those consuming carbohydrate-rich snacks.8,*
These studies are not without limitations. While the findings cannot prove causality, they do shed light on how nuts, including walnuts, can be a part of a healthy diet that supports metabolic health and well-being. Additional research is needed to determine how these results apply to other populations.
It’s time for the Alliance for Food and Farming’s annual “A Dozen Reasons” list to celebrate the bounty of choices in the produce aisle and remind everyone why it’s so important to eat more fruits and vegetables for better health and a longer life.
Nutrient-dense, delicious and filled with goodness, fruits and vegetables offer it all. Plus, decades of nutritional studies (mostly using conventionally grown produce) have shown that a diet rich in fruits and vegetables prevents diseases, improves physical and mental health and increases lifespan.
Here’s our 2024 list of A Dozen Reasons to Eat More Produce:
1) Apples: In addition to the many disease-fighting nutrients in an apple, red apples contain an antioxidant called quercetin, which can help fortify your immune system, especially when you’re under stress. And remember to eat the peel, which is rich in fiber and antioxidants.
2) Bell Peppers: Peppers are rich in Vitamin A and C. And the yellow, orange and red peppers are also high in beta carotene which has been shown to have cancer-fighting benefits.
3) Berries: Blueberries, strawberries and raspberries are rich in vitamins and antioxidants. Eat them together for a powerful nutrient-rich punch.
4) Cherries: Cherries are a good source of antioxidants, which studies have indicated may reduce the risk of heart disease. Can’t sleep, suffering from jet lag? Try eating some cherries. This delicious fruit also contains melatonin, which regulates sleep cycles and may be a helpful food for fighting jet lag and insomnia.
5) Grapes: Grapes of all colors are a natural source of beneficial antioxidants and other polyphenols, including the stilbenoid resveratrol, which studies have shown positively influence immune function. Big words to describe a nutritional benefit for this powerful little fruit.
6) Green Beans: A vegetable staple in many households, green beans are a good source of vitamins include Folate, and Vitamin A and C. But did you also know that green beans are a good source of minerals, especially manganese, that supports your metabolism and has antioxidant abilities.
7) Leafy Greens, Like Kale and Spinach: Often referred to as superfoods, studies have recently shown that in addition to disease-fighting characteristics, leafy greens keep your mind healthy too. Peer reviewed research found that people who ate one to two servings of leafy greens per day had a slower rates of cognitive decline.
8) Peaches and Nectarines: Juicy and delicious, these fruits provide 10 different vitamins plus fiber and potassium. Pregnant? Not only are these nutrient-rich fruits good for your growing baby, but the abundance of potassium assists in preventing muscle cramps and keeps energy levels up.
9) Pears: This fruit is high in fiber, a good source of Vitamin C and contains natural antioxidants. Including pears in your diet lowers the risk of obesity, diabetes and heart disease while promoting a healthy complexion and increased energy.
Reasons 10, 11 and 12:
A diet rich in fruits and vegetables has been shown to:
• Improve mental health by promoting a greater sense of well-being;
• Give your skin an attractive glow;
• Promote healthy weight maintenance;
And to make it a baker’s dozen, peer reviewed research has shown that if half of Americans increased their daily consumption of fruits and vegetables by a single serving, 20,000 cancer cases could be prevented annually.
Choose the produce that you prefer and is affordable and accessible for you and your family. Organic and conventional – decades of studies and government sampling data show that both production methods yield very safe food that consumers can eat with confidence. Don’t let anyone or any group discourage or scare you away from choosing the produce you enjoy.
And remember to follow the advice of the Federal Food and Drug Administration (FDA) and wash your fruits and vegetables. According to the FDA, washing produce under running tap water can reduce and often eliminate any minute pesticide residues, if present at all, as well as dirt and bacteria.
Visit safefruitsandveggies.com and @safeproduce to learn more about produce safety.
Step aside, kale—there’s a new superfood on the scene. Agriculture and nutrition experts have recently identified the healthiest vegetable on Earth.
The CDC assigns nutrition density scores to produce based on their concentration of essential vitamins and minerals. Usual suspects like spinach, chard, and beet greens all have scores ranging in the 80s. But the only vegetable to earn a perfect score of 100 is watercress.
“What’s watercress?” you may ask. This leafy green is part of the Brassicaceae family and grows in bodies of fresh water, like streams and ponds. It’s closely related to cabbage, kale, radishes, and mustard. Its scientific name, Nasturtium officinale, translates from Latin as “nose twister.” And if you’ve ever taken a bite of the mature leaves, you know why.
The “Eat Healthy and Live Green” campaign launched recently by
The Peruvian Avocado Commission, aims to inspire consumers to embrace a healthier lifestyle that’s good for them and the planet.
The commission is promoting the myriad health benefits of avocados, believing it is important to driving demand.
McDaniel Fruit Company of Fallbrook, CA strongly supports the work of the Peruvian Avocado Commission’s marketing strategy focusing on the health benefits of avocados. It notes these efforts, in tandem with the Hass Avocado Board’s Avocado Nutrition Center research, help elevate the category for all avocado growers, packers and shippers and pave the path for continued growth in the category.
In addition to the trend in healthier eating, the Vancouver, B.C.-based Oppy of Vancouver, B.C. sees the versatility of avocados fueling demand.
The company sees awareness growing about the different ways to consume avocados, and this boost in demand will require supply from its current regions and beyond.
One big question is with rising food inflation, will consumers continue to purchase as many avocados?
Oppy admits it is hard to tell, admitting there’s absolutely a correlation between price and demand.
Since avocados are recommended as an item in the produce aisle with some of the most nutritional benefits, many view it as an important ingredient in their daily diet. This is why Oppy doesn’t see avocados being affected by inflation that much. So, while they may not be recession-proof, they are likely to be less price sensitive.
Watermelon is a unique fruit with compounds that may have health effects throughout the body, supporting normal cardiovascular and metabolic health, a new study has found.
According to a new comprehensive review of the scientific literature on watermelon, eating watermelon regularly may help promote health. This research paper, authored by Britt Burton-Freeman, Ph.D., and colleagues from Illinois Institute of Technology was recently published in the journal Current Atherosclerosis Reports.
“Research is unveiling the health-promoting potential of watermelon. The current literature review provides evidence that watermelon intake and citrulline supplementation lower blood pressure in human trials. Although more research is needed, favorable effects on lipids/lipoprotein metabolism are emerging based on the data we reviewed and reported in preclinical models,” said lead author Burton-Freeman.
According to the research, watermelon contains essential vitamins, minerals, antioxidants and amino acids. It also contains the amino acids citrulline and arginine, which both act as a precursor to nitric oxide, a molecule that plays a role in blood pressure regulation, lipid reduction and glucose control. Polyphenols and carotenoids, particularly lycopene, are also abundant in watermelon.
The nitric oxide benefits of citrulline and arginine coupled with the bioactivity of polyphenols and carotenoids found in watermelon suggests that this fruit may support normal cardio-metabolic health.
Burton-Freeman and colleagues reviewed the preclinical and clinical trial evidence published from 2000 to 2020 to assess watermelon intake and citrulline (a signature compound found in watermelon) on cardiovascular and metabolic outcomes, and to identify future directions important for establishing dietary guidance and recommendations.
They explored studies related to the whole fruit as well as citrulline supplementation, focusing on key cardio-metabolic risk factors. More research is needed to confirm findings of the studies identified in this literature review.
The investigators concluded that watermelon provides a combination of nutrients and phytochemicals working across multiple mechanisms to induce biological effects. Citrulline and arginine are central to these cardio-metabolic effects, and polyphenols, lycopene, potassium and magnesium contribute as well.
Continued research is needed to determine the level of sufficient intake for clinical outcomes and will also need to be studied in a variety of populations. Research on the whole fruit and its products (i.e., juice) is also needed to help determine the level of sufficient intake.
The research identified additional potential benefits from watermelon consumption that warrant further research, such as body weight control (possibly through satiety mechanisms), glucose control, and brain and gut health.
Low fruit intake is one of three dietary factors associated with death from cardiovascular disease (CVD) and type 2 diabetes (T2DM), as are high salt intake and low whole-grain intake. These dietary factors affect people regardless of age, sex and other socio-demographic variables.1 Recent research also shows that eating a variety of fruit helps reduce the risk of T2DM2, while the amount of fruit and the type of fruit selected provide cardiovascular benefits
By The California Table Grape Commission
Fresno, CA – A new clinical study published in the scientific journal Nutrients found that consuming grapes significantly increased the diversity of bacteria in the gut which is considered essential to good health overall. Additionally, consuming grapes significantly decreased cholesterol levels, as well as bile acids which play an integral role in cholesterol metabolism. The findings suggest a promising new role for grapes in gut health and reinforce the benefits of grapes on heart health.
In the intervention study[1], conducted at the University of California, Los Angeles, and led by principal investigator Zhaoping Li, M.D., Ph.D., healthy subjects consumed the equivalent of 1.5 cups of grapes[2] per day – for four weeks. The subjects consumed a low fiber/low polyphenol diet throughout the study. After four weeks of grape consumption there was an increase in microbial diversity as measured by the Shannon index, a commonly used tool for measuring diversity of species. Among the beneficial bacteria that increased was Akkermansia, a bacteria of keen interest for its beneficial effect on glucose and lipid metabolism, as well as on the integrity of the intestinal lining. Additionally, a decrease in blood cholesterols was observed including total cholesterol by 6.1% and LDL cholesterol by 5.9%. Bile acids, which are linked to cholesterol metabolism, were decreased by 40.9%.
“We found that grapes have a beneficial effect on gut bacteria, which is great news, since a healthy gut is critical to good health,” said Dr. Li. “This study deepens our knowledge and expands the range of health benefits for grapes, even as the study reinforces the heart health benefits of grapes with lowered cholesterol.”
By The NPD Group
The recently released Harvard study on the health benefits of eating nuts just confirmed what health conscious consumers already know, that nuts are good for you, reports The NPD Group, a leading global information company. NPD’s food market research finds that nuts rank among the top 10 snack-oriented convenience foods for U.S. consumers motivated by health and weight needs.
Nuts are a popular snack for breakfast and morning snack but are eaten throughout the day by health and weight conscious consumers who want a nutritious, natural, better-for-you snack, according to NPD’s Snacking in America report, which examines long-term attitudes and behaviors about snacking as well as snack selection drivers. Consumers who are motivated to choose nuts and other better-for-you snacks based on health and weight needs tend to be seniors and empty nesters, adult females, and higher income households.
The consumption of nuts is not limited to the health and weight conscious. Seventy-seven percent of U.S. households have nuts or seeds on-hand and 19 percent of individuals eat nuts at least once in a two week period, finds NPD. Nuts are consumed primarily as an in-home snack but are often incorporated into morning, lunch, and dinner meals. In addition to its choice as a healthier snack, nuts are also popular among consumers looking for a filling or a quick, convenient snack.
“Whether to meet the needs of the health and weight conscious or as an easy grab-and-go snack, nuts are a popular choice among snackers,” says Darren Seifer, food and beverage industry analyst. “Food manufacturers and retailers have a variety of options and audiences for marketing nuts.”
A frequently expressed concern in the ongoing public health debate is the lack of affordability of fresh vegetables, especially those that are nutrient dense. A new study, “Vegetable Cost Metrics Show That Potatoes and Beans Provide Most Nutrients Per Penny,” published in the journal PLOS ONE, shows that potatoes are one of the best nutritional values in the produce aisle, providing one of the better nutritional values per penny than most other raw vegetables and delivering one of the most affordable source of potassium of the more frequently consumed vegetables, second only to beans.
Dr. Adam Drewnowski and colleagues from the University of Washington used a combination of nutrient profiling methods and national food prices data to create an “affordability index,” which was then used to examine the nutrients per unit cost of 98 individual vegetables as well as five vegetable subgroups including dark green, orange/red, starchy, legumes (beans and peas) and “other” vegetables.
The results indicated while dark green vegetables had the highest nutrient density scores, after accounting for cost, starchy vegetables (including potatoes) and beans provided better nutritional value for the money. Potatoes, in particular, provide one of the lowest cost options for four key nutrients including potassium, fiber, vitamin C and magnesium. Among the most frequently consumed vegetables, potatoes and beans were the lowest-cost sources of potassium and fiber—nutrients of concern, as identified by the 2010 USDA Dietary Guidelines.
“The ability to identify affordable, nutrient dense vegetables is important to families focused on stretching their food dollar as well as government policy makers looking to balance nutrition and economics for food programs such as the school lunch program and WIC,” said lead researcher Adam Drewnowski, PhD. “And, when it comes to affordable nutrition, it’s hard to beat potatoes.”
The study was funded by the United States Potato Board and adds to the growing database of nutrition science that supports potatoes in a healthful diet. In addition, one medium-size (5.3 ounce) skin-on potato contains just 110 calories per serving, boasts more potassium (620g) than a banana (450g), provides almost half the daily value of vitamin C (45 percent), and contains no fat, sodium or cholesterol.
For a copy of the article, contact Meredith Myers at 303-873-2333 or meredithm@uspotatoes.com. Visit potatogoodness.com for healthy potato recipes, videos and nutrition information.
For more information on the USPB as the nation’s potato marketing organization, positioned as the “catalyst for positive change,” and the central organizing force in implementing programs that will increase demand for potatoes, please visit www.uspotatoes.com.
David Fairbourn is Manager, Industry Communications & Policy, at the United States Potato Board in Denver. The mission of the USPB is to increase demand for potatoes and potato products through an integrated promotion program, thereby providing US producers with expanding markets for their production. David can be contacted at 303-369-7783 or david.fairbourn@uspotatoes.com. For complete information about the programs, ROI results, resources and tools available to all members of the industry through the USPB, please visit www.uspotatoes.com. The United States Potato Board—Maximizing Return on Grower Investment.
Source: United States Potato Board
by M. H. Traka, Institute of Food Research
Field trials and genetic studies have shown that a new variety of broccoli reliably yields higher levels of a health-promoting compound.
Broccoli contains a compound called glucoraphanin, which has been shown to promote health by maintaining cardiovascular health and a reduction in the risk of cancer. A long term breeding program to increase glucoraphanin levels has resulted in the commercial release of Beneforté broccoli. Beneforté was developed by crossing standard broccoli with a wild relative derived from Sicily.
Publicly funded research to develop Beneforté broccoli was led by two of the UK’s world-leading biological research institutes: the Institute of Food Research and the John Innes Centre, on the Norwich Research Park. They both receive strategic funding from the Biotechnology and Biological Sciences Research Council (BBSRC).
Three years of field trials at over 50 different sites in Europe and the United States have shown that Beneforté broccoli consistently produces 2-3 times the amount of glucoraphanin than other leading varieties of broccoli, without affecting yield, quality or the levels of other nutrients.
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- “The Ambrosia apple variety has a creamy flesh and wonderful taste …right up there with Royal Gala and Braeburn. This apple doesn’t oxidize or turn brown quickly so it’s a nice ingredient for your favourite fruit salad!” sa
ys Pete Luckett, host of the Food Network’s show The Food Hunter. - Although Ambrosia is a sweet apple, official taste comparisons have proved that even the most ardent fans of tart apples will be won over by its juiciness and crunchy texture.
- “The Ambrosia apple variety has a creamy flesh and wonderful taste …right up there with Royal Gala and Braeburn. This apple doesn’t oxidize or turn brown quickly so it’s a nice ingredient for your favourite fruit salad!” sa
Ambrosia is a low-acid apple, which makes it easier for kids and older people to digest.
- Once you have purchased Ambrosia apples, you should store them in the refrigerator crisper to ensure that they retain their flavor and texture.
- Three medium Ambrosia apples equal about 450g (1lb). One medium apple yields about 175ml (3/4 cup) of sliced apples.
- In an article written for the Vancouver Province newspaper, Stephen Wong, a leading Vancouver food consultant and chef, rated the Ambrosia 9 out of 10 for texture, juiciness, flavour, and general attributes.
- Ambrosia apples are now being grown by farmers in North America, Europe, Chile and New Zealand, and are available to purchase in stores around the world.
- In order to extend their availability beyond harvest time, Ambrosia apples are “put to sleep” in Controlled Atmosphere (CA) storage. CA storage takes cold storage a step further by lowering the temperature and the oxygen levels, so fruit can be stored for six months or more and remain harvest fresh.
- Ambrosias, like other apples, are loaded with health giving properties such as pectin, a cholesterol-lowering soluble fibre, and anti-oxidants, which are good for preventing heart disease.
- The original Ambrosia apple tree was grown from a chance seedling. Commercially viable chance seedlings are extremely rare; less than a dozen of these chance seedlings have found their way to market in the past 50 years.
- Ambrosia means “food of the gods” as depicted in ancient Greek mythology. The name was chosen by Wilfrid Mennell, who, with his wife Sally, discovered the original Ambrosia apple tree in their orchard in the Similkameen Valley of British Columbia.
- When first introduced to the public at the annual Apple Festival in Vancouver, British Columbia, Ambrosia met with instant acclaim and has been a favourite of the Festival ever since.