Organic fruits have more vitamins and mineralsA report reviewing 41 published studies comparing the nutritional value of conventionally and organically grown grains, fruits, and veggies showed that overall, there were drastically more of several nutrients in organic crops. The results were impressive, with 27% more vitamin C, 29. 3% more magnesium, 13. 6% more phosphorus, and 21. 1% more iron. Another report from 2008 showed that, on average, organic foods contain a 25% higher concentration of 11 nutrients compared to conventional foods.  A study from the University of California, Davis, showed organic tomatoes had 79% more quercetin and 97% more kaempferol aglycones (advantageous flavonoids) compared to conventional tomatoes. Studies on organic milk yield the same results with higher levels of antioxidants and beneficial fatty acids like conjugated linoleic acid (CLA) and omega-3 fatty acids. One such study reported that, on average, organic milk yielded 68% more omega-3 fatty acids than conventional milk. How to Go OrganicAmong the many reasons and benefits people list for going organic are: Soil healthMore nutrientsCleaner food without the use of synthetic pesticides and chemicals and processes like irradiationBetter for the environment, farmers, and birds and beesAvoiding or limiting unknown long-term health consequences of GMOs and chemical pesticidesCloser to nature and indigenous agricultural farming practicesMore healthy fatsPossible reduction in cancer riskAvocados not grown organically don't absorb as many pesticides as some other produceThere’s also the clean fifteen and dirty dozen – a guide by the Environmental Working Group (EWG) that lists the fifteen foods that are cleanest to buy conventionally grown and the twelve foods that are best to buy only organic because they may contain higher levels of pesticides. Foods with a thicker skin, such as avocados, have a greater protective barrier and are easily peeled, so the skin can be removed and less pesticides get into the flesh.
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One ounce of nuts is the equivalent of two servings of protein. Benefits of MacadamiasThe health benefits of macadamias come from their antioxidants, monounsaturated fat (MUFA), and vitamins. Some of the benefits include:Lowers InflammationMacadamias contain flavonoids, a type of antioxidant that can decrease inflammation. Inflammation is a key player in a plethora of chronic diseases. Better Glycemic ControlSeveral studies on tree nuts showed that higher consumption of all kinds of tree nuts, including macadamias, could improve blood sugar control for people with type 2 diabetes. Other research shows better glycemic control and improved body weight in participants with type 2 diabetes eating a diet high in MUFAs. Supports the Gut MicrobiomeThe gut microbiome refers to the fascinating microbial ecosystem of the human gut. Nuts like macadamias provide dietary fiber and plant compounds like polyphenols that are advantageous to the friendly bacteria in the gut. Supporting this friendly bacterium supports overall digestive health. Heart HealthHigher consumption of MUFAs is linked to less heart disease and improved cardiovascular health. A diet high in MUFAs could help lower blood pressure and cholesterol.
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Now you can find macadamia nut trees in lots of places worldwide, including Hawaii. Producers remove the outer shell of these tasty nuts before processing. Processing usually involves roasting them or frying them in oil. The nutrition values of macadamia nuts vary depending on the processing method
used. Are Macadamias Keto?Most nuts fit well into a keto diet, and macadamia nuts are some of the best nuts for those on a ketogenic diet, since they
are low in carbs and high inhealthy monounsaturated
fat. Around 1 ounce (28g) or 10-12 macadamia nut kernels (unsalted, dry roasted) provides: 204 calories21. 6g of fat1. 13mg of sodium3. 8g of carbohydrates2. 3g of fiber1. 2g of sugar2.