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National Nutrition Week 2018: Important Nutrients Required In Your 30s
There is a saying that you are what you eat. Eating nutritious foods for your age is the secret to conquering age. When you are in your 30s you are balancing your work, baby, and home - basically multitasking, which holds both for men and women. In this article, we will be talking about the nutrients required in your 30s. The onset of age-related muscle loss slow down the body's metabolism and calorie requirements change in both men and women. If the same eating pattern is maintained in your 30s just the way you did in your 20s, you are more likely to gain weight. The testosterone levels start decreasing when men are in their 30s. This leads to the loss of sex drive, muscle loss, strength and so on. So, to minimize these health issues, here are the important nutrients required in your 30s which are mainly folic acid, calcium, iron, magnesium, antioxidants and calories. 1. Folic acid Folic acid, also known as folate or vitamin B9, is mostly required by women in their 30s who are considered to be in their childbearing years. Even if you do not wish to get pregnant, folic acid is required for supporting brain health and cell production, enhances your mood and memory. Women above the age of 19, should get at least 400 mcg of folic acid per day and for pregnant women 600 mcg of folic acid per day. For men in their 30s, the intake of folic acid improves the sperm count. Researchers have found that men with fertility problems who took 5 mg of folate per day had a 74 per cent increase in total sperm count. Foods rich in folate are legumes, eggs, asparagus, leafy greens, etc. 2. Calcium Calcium is an essential nutrient for keeping your bones strong which is required more when you are in your 30s. After 35, you gradually start losing bone mass which is why more calcium should be added to your diet. The recommended dietary allowance of calcium for men and women is 1000 mg per day. Foods which are rich in calcium are oily fishes, orange juice, oatmeal, spinach, soybeans, lady finger, etc. 3. Iron Iron is another important nutrient required when you are in your 30s. The intake of iron should be high for women at this age because they are at a greater risk of developing iron deficiency, mainly due to the heavy menstrual periods or pregnancy. If you are pregnant, aim for 27 mg of iron per day. Compared to women, men generally need less iron during their lifetime. Men above 19 years of age require 27 mg of daily iron from foods like broccoli, spinach, peaches, sunflower seeds, peanuts, roasted almonds, roasted cashews, etc. 4. Magnesium Men and women should also focus on magnesium, an essential mineral that aids in generating energy for the body, maintains strong bones, regulates blood pressure and blood sugar. The daily requirement of magnesium for men and women in their 30s are 420 mg and 320 mg of magnesium respectively. 24 almonds which have 80 mg of magnesium, ½ cup of Swiss chard has 80 mg of magnesium, 18 cashew nuts have 75 mg of calcium and ½ cup of cooked spinach has 78 mg of magnesium. 5. Antioxidants Most men and women who are in their 30s start experiencing fine lines, thinning of the skin, and other signs of ageing. But the good news is that consuming antioxidants can help fight free radicals and slow down the ageing process. Antioxidants like vitamin E and vitamin C can fight free radicals. Women and men in their 30s should aim for at least 75 mg and 90 mg of vitamin C per day, respectively. And the daily recommended amount of vitamin E is 15-20 mg (or 22-30 IU). Vitamin E rich foods are hazelnuts, cooked spinach, almonds, sunflower seeds, soy milk, turnip greens, etc. Vitamin C rich foods include green and red peppers, broccoli, spinach, cabbage, sweet potatoes, etc. Also include other essential minerals and vitamins like potassium, manganese, vitamin A, vitamin K, etc., to get you going while you are in your 30s. Men and women in their 30s should keep a close watch on their calorie intake because they are higher chances of gaining weight. The USDA recommends that the intake of calorie depends on whether you are moderately active or an active person throughout. It is recommended that a 35-year-old moderately active woman should have 2,000 calories a day while an active woman needs about 2,200 daily. Men with a sedentary lifestyle should have 2,400 calories per day.
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World Vegan Day: 5 things to be conscious of while following your diet
Veganism as a concept comes from a sense of responsibility towards animals and animal products and towards the need for a healthier lifestyle. In a world where people are looking to turn to healthier foods and lifestyles, veganism could just be the need of the hour. While many have considered turning vegan at some point, the most predominant reason people do not go through with it is the struggle to maintain a vegan diet. However, being conscious and keeping these few things in mind can help achieve success in your effort to become a vegan: 1. Don’t forget to include protein in your diet Once you give up the meats, eggs and milk products, you may end up depriving your body of this essential nutrient. While plant-based foods can provide you the required amount, remember to include adequate amounts in your daily diet. For example: Almonds are a source of 15 nutrients, including essential ones such as protein. In fact, these nuts are a richer source of protein when compared with other nuts. Hence, snacking smart with almonds is a great way to start leading a healthy lifestyle. 2. Don’t limit your food choices, find alternatives: You may assume becoming vegan would mean fewer food options. This, however, is a myth. There are alternatives for almost everything. For instance, milk can be replaced with soya or almond milk. Eggs and cottage cheese (paneer) can be swapped with tofu, and meats can be replaced with soya chunks or nuggets. While it does take a little getting used to, but once you do, you may not even miss what you have left behind. 3. Reduce dependency on processed snacks: It is easy to fall prey to the processed food available off the shelves, when hungry, in between your meals. However, processed food is usually high in sodium or sugars which make them unhealthy. Hence, reduce the intake of processed foods by carrying your snack with you. Vegan foods like sunflower/flax seeds and almonds are fuss free, convenient snacks that can be eaten anywhere and at any time of the day. Whether at home, work or on the go, snacking on these alternatives instead of unwholesome snacks, can make a healthy difference to your life. 4. Drinking water is not passé: While veganism does increase your consumption of fruits, including those with a high water content, you must still strive to consume at least two litres of water every day. If you get bored or tired of drinking plain water, you can mix it up by adding slices of citrus fruits like lemon, sweet lime and/or orange or add mashed fruits like strawberries, cranberries, or even just fresh mint leaves with slices of cucumber. 5. Start small and stay positive: Going vegan suddenly can be a big adjustment for your body and may end up making you uncomfortable. Try starting your transition by being a part-time vegan -- keep one meal/snack time in a day in which you will consume moderate servings of non-vegan food items that you have been used to like chicken, fish or eggs. Gradually decrease your cheat days from once a day to once a week and so on till your body has transitioned successfully into the vegan diet. Eating fresh, healthy food and exercising regularly can help bring positivity and stay calm. This World Vegan Day, let us celebrate the compassion that vegans feel towards animals and their own bodies and let us also make a conscious effort to make our lives healthier.
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Stay Healthy and Safe with These 5 Tips
Diwali, the festival of light, is here. It symbolizes the victory of light over darkness and good over evil. People celebrate Diwali, which is the most anticipated festival of India, by cleaning the house, lighting oil lamps, decorating the house, wearing new cloths and of course, eating and distributing sweets. This is the time for indulgence. With many parties and gatherings to attend, you tend to over eat. The delicacies prepared for the festival are usually loaded with calories and this can lead to health issues. Nutritionist Ritika Samaddar from Delhi says, “It is a well-known fact that over-indulgence in unhealthy foods is common place during Diwali. However, incorporating small changes in our diets can go a long way to ensure we are healthier and more active during this festive period. One simple yet necessary alteration one can make to their Diwali diet is the substitution of unhealthy snacks with something that is nutritious and helps you feel full in between meals. Nuts such as almonds are perfect for the job. They are a natural source of 15 nutrients such as vitamin E, dietary fiber, protein, riboflavin, calcium etc., and have satiating properties that promote feelings of fullness, that can help curb the in-between meal hunger pangs, and keep you from reaching for the tempting empty calories that surround you this time of the year”. Here are some more tips to stay healthy during this festive season. 1. Eat moderately As you know, Diwali sweets are made of pure ghee or clarified butter, sugar and different types of dry fruits. They are loaded with calories. So, try to control the amount of sweets and snack you eat during the festival. Not just sweet, eat limited quantities of chutney, papad and other savory items. 2. Do not eat store bought food Try to make sweets and snacks at home as you will be able to limit the amount of sugar and ghee that goes into these food items. You can also replace salt and sugar with healthier options and add natural color and flavors. 3. Don’t eat snacks for breakfast It is a usual practice to have the Diwali snacks as breakfast and kids love it. However, it is important to have a healthy, wholesome breakfast. Include fresh fruits and vegetables in your breakfast to stay healthy. 4. Drink water One of the most important things is to stay hydrated. Drink about 10 to 12 glass of water in a day. Drink more if you are eating oily food. This will help you avoid all those pimples you get after Diwali. 5. Stay away from smoke You need to stay away from smoke and crackers to avoid respiratory problems. It is especially important to avoid smoke if you are asthma patient. Wear a mask if you think you cannot avoid it and keep your medication close by. Enjoy the festival but moderation is the key when it comes to food and drinks. Happy Diwali!
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6 Genius Ways to Include More Vitamin E Rich Almonds in Your Diet
We all know that super food almonds are rich in health benefits. A recent study by researchers at Penn State University, funded by the Almond Board of California has unveiled that almonds can actually make good cholesterol even better. So, choosing almonds as a snack can help you to increase the type of good HDL cholesterol known to be most protective against heart disease. The study was conducted on 48 middle-aged women and men. Out of these participants, 34 were overweight and 14 had an optimal or normal weight. Participants of one group were randomly assigned to one diet that comprised of 1.5 servings (43 grams) of unsalted, whole natural almonds and the other group was served high-carbohydrate muffin with similar calories. This was first done for a period of two weeks, then the diet was switched and then continued to complete a period of six weeks. It was observed that participants on the almond diet increased their beneficial alpha-1 HDL particles which suggest a healthy sign of heart health protection. Since almonds boost the good HDL cholesterol in your body, it also helps to remove harmful cholesterol from the body. Eating almonds can help lower your bad LDL level while maintaining your good HDL cholesterol levels. Here are some ways you can include almonds as part of a cholesterol-lowering diet. Toss almonds in your salad If you love to munch on fresh and crunchy salads then adding almonds to your salad will not only add a boost of nutrition, but it will also give you the much-needed crunchy add-in to any kind of salad. It will add both texture as well as flavor into your salad. Add them into your spinach salad to add a punch of protein. Add almonds in your milkshake You can add almonds in your milkshake in the form of almond butter and almond milk. Whip up a super healthy smoothie or shake for your breakfast and sip on this amazing energy drink that will give you all the energy that you need to start your day in a healthy way. Make tasty almond sauce You can make creamy and nutritious sauce for your Asian-inspired dishes using almonds. Instead of peanut butter, use almond butter, not only will it be a healthy substitute but it also works just fine for those who have peanut allergies. Ditch bread, use almonds for crusty coating You usually use bread crumbs to add texture to your chicken cutlets and to get that perfect crusty coating. But you can now ditch bread and opt for low-carb coat by adding crushed almonds to your fish or chicken. It will be healthy and also add a unique flavor to your dish. Use almonds as a topping You can turn any dish into a healthier one by using slivered or sliced almonds as a topping on your dish. Pair them with any vegetable dish and you will be surprised by the nutritious bulk and crunch that almonds will bring to your dish. Add them to your bowl of cereal and milk Starting your day with a bowl of cereal and milk will give you a bout of energy needed to kick-start your day. By adding some almonds you will make your breakfast rich in healthy fats, fiber, protein, and vitamin E.
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Almond Board Fueling Farm of the Future with $5.9 Million Research Investment
(MODESTO, Calif.) – The Almond Board of California (ABC) today announced an investment of $5.9 million dollars in 85 independent research projects exploring next-generation farming practices. With this commitment, the California almond community has invested $89 million in research since 1973 to build a foundation of knowledge on responsible farming practices, food quality and safety and almonds’ impact on human health. A tangible example of the almond community’s commitment to continuous improvement, the Almond Orchard 2025 Goals, launched in January 2019, will leverage this research as farmers strive to meet measurable objectives with the goal of growing almonds in better, safer and healthier ways. The Almond Orchard 2025 Goals Roadmap, released today, outlines the almond community’s sustainability journey in four goal areas, as well as the metrics that the industry’s progress will be measured against. “The California almond community takes a long-term view of success based on respect for the land and local communities. Earlier this year, the California almond community set four ambitious goals aligning with our vision to make life better by what we grow and how we grow,” says Holly King, chair of the Almond Board of California. “The Almond Orchard 2025 Goals build on decades of progress, fueled by research. Fulfilling these commitments will require hard work, dedication and resources, including funding independent research to test new technologies and sharing the results as these approaches are proven.” Further Reducing the Water Used to Grow Almonds Of this year’s projects, ten focus on water with an investment of $678,000. Since 1982, California almond farmers have committed $8.1 million dollars to 221 different water research projects spanning irrigation efficiency, groundwater recharge and water quality. Together this investment has helped reduce the amount of water needed to grow each pound of almonds by 33 percent over the past 20 years.  By 2025, the California almond community commits to reducing the amount of water used to grow a pound of almonds by an additional 20 percent. Progress towards this goal is being measured against almond farmers’ annual irrigation water applied per unit of crop yield. While 77 percent of almond farms utilize efficient microirrigation, nearly double the 42 percent average for California farms, further improvements are underway. ABC is working with farmers to support their progress up the Almond Irrigation Improvement Progress towards this goal is being measured against almond farmers’ annual irrigation water applied per unit of crop yield. While 77 percent of almond farms utilize efficient microirrigation, nearly double the 42 percent average for California farms, further improvements are underway. ABC is working with farmers to support their progress up the Almond Irrigation Improvement Continuum, a roadmap created by irrigation experts that outlines key irrigation management practices and how to achieve increasing levels of precision in each area. Achieving Zero Waste by Using Everything the Orchard Grows Almonds grow in a shell, protected by a hull, on a tree, and the California almond community ensures that each of these coproducts is put to beneficial use. Since 1977, ABC has funded 79 research projects totaling $3.5 million exploring the best ways to utilize these materials, establishing traditional uses such as dairy feed, livestock bedding, and electricity generation. Thirteen new studies have been funded this year with a commitment of $607,000 dollars to determine how almond coproducts may address needs in other sectors, with promising leads in strengthening recycled plastics, creating biofuel and more. By 2025, the California almond community commits to achieving zero waste in orchards by putting everything grown to optimal use. Given that almond coproducts are widely utilized already, progress toward this goal focuses on reducing the industry’s environmental footprint and adding value – economically and environmentally – via three key measures. These include: 1) significant increases in recycling trees into the soil when an orchard is removed, using the trees’ woody biomass to build healthier soils and address climate change via increased carbon sequestration, 2) diversifying applications for hulls and shells beyond current uses in the California dairy industry and 3) the effective elimination of open burning as a means to dispose of woody biomass. Additional Opportunities for Innovation In addition to water sustainability and coproduct utilization, investing in research has also resulted in significant advancements in the areas of nutrient management, air quality and honey bee health. For example, farmers work closely with beekeepers and follow research-based best practices to ensure the safety of honey bees, essential to pollinating almonds. ABC has funded more research related to honey bee health than any other crop group, with 125 projects funded to date. This year, California almond farmers have added to that investment with five new research projects totaling $336,000. “I often think of us as surfers,” said ABC chair, Holly King. “Surfers are strategic about where to catch a wave, and we’ve done that over the years with our research investments, catching the wave that will bring the greatest return. Today’s investment will not only help farmers grow almonds more efficiently, but also ensures we’re solidly riding the wave to a more sustainable farm of the future.” ABC research projects are funded through an assessment placed on each pound of almonds grown in California. After review by third-party research advisors and workgroups focused on distinct almond farming topics, projects are selected by a committee of almond farmers and processors based on strategic alignment to industry needs and anticipated impact of the research. For more information about ABC’s 46 years of almond farming and environmental research, and to explore how this research supports the California almond community in growing the farm of the future, visit Almonds.com/GrowingGood.  University of California, Feb. 2010. Food and Agriculture Organization of the UN, 2012. Almond Board of California, 1990-94, 2000-14.  California Almond Sustainability Program. August 2019.  Gene Brandi. Vice President, American Beekeeping Foundation.
Growing Good 2019
Growing Good is an annual Almond Board publication that describes what sustainability means to the California Almond industry, highlighting our commitment to stewardship and journey of continuous improvement. The publication includes information on ABC's research programs, California Almond Sustainability Program and progress made across key areas such as water efficiency, coproduct utilization and honey bee health.
2019 Annual Report
The Almond Almanac is the Almond Board of California’s annual report and outlines industry statistics, programs and projects. Published on a crop-year basis (August 1 to July 31), the Almond Almanac includes comprehensive historical information about almond production, acreage and varieties, as well as shipment, market, and ABC program information.
Beauty from the Inside Out: Pilot Study Investigates the Effects of Daily Almond Consumption on Facial Wrinkles
Anti-aging regimens abound but emerging research suggests that one delicious addition to your skincare routine may be in your pantry instead of your makeup kit: almonds. A new pilot study by researchers at the University of California, Davis found that a daily snack of almonds in place of other nut-free snacks improved measures of wrinkle width and severity in postmenopausal women. The study was funded by the Almond Board of California and is the first of its kind to examine almonds’ effects on skin health. A larger and longer-term follow-up study is underway. In this 16-week randomized controlled trial, 28 healthy postmenopausal women with Fitzpatrick skin type 1 or 2 (characterized by increased tendency to burn with sun exposure) were randomly assigned to one of two groups. In the intervention group, women ate almonds as a snack, which accounted for 20% of their total daily calorie intake, or 340 calories per day on average (60 grams). The control group ate a nut-free snack that also accounted for 20% of calories: a cereal bar, granola bar or pretzels. Aside from these snacks, study participants ate their regular diets and did not eat any nuts or nut-containing products. Skin assessments were made at the start of the study, and again at 4 weeks, 8 weeks, 12 weeks and 16 weeks. At each visit, facial wrinkles were assessed using high-resolution facial imaging and validated 3-D facial modeling and measurement. “These high resolution cameras allow for 3-D reconstruction of any wrinkles so that they can be mapped for their key characteristics of width and severity. The severity score is a calculation of the depth and length of a wrinkle,” explains Raja Sivamani, MD MS AP, integrative dermatologist and lead researcher on the study. Skin barrier function was also assessed, by measuring sebum production and transepidermal water loss (TEWL). Skin barrier function examines the strength of the skin barrier and how well it protects skin from moisture loss (TEWL) and from harmful irritants coming from the environment. By the end of the study at 16 weeks, photographic image analysis showed statistically significant improvements for participants in the almond snack group compared to the control group (P<0.02): - Wrinkle width decreased by 10% - Wrinkle severity decreased by 9% There were no significant changes in skin barrier function between groups. “Food as a means of promoting skin health – the “health from the inside out” idea – is of growing interest to those looking for options for healthy aging,” says Dr. Sivamani. “It’s also a growing area of scientific research. Almonds are a rich source of antioxidant vitamin E and deliver essential fatty acids and polyphenols. They’re a smart choice for overall good nutrition. And, as seen in this study, almonds may hold promise as a food to include as part of a healthy aging diet, especially for post-menopausal women.” Study at a Glance: The Study: 28 healthy, postmenopausal women with Fitzpatrick skin type 1 (always burns, never tans) or 2 (usually burns, tans minimally) were randomly assigned to either an intervention or a control group. Almonds were provided as 20% of total daily calorie intake for the intervention group (340 calories/day on average), about 60 grams. The control group consumed a calorie-matched nut-free snack in place of almonds daily: cereal bar, energy bar or pretzels. All participants were advised not to consume any nuts or nut-containing products over the course of the study (except for the almond snack for the intervention group). They otherwise were advised to continue their usual daily energy intake. After a four-week dietary wash-out period, participants were randomized to one of the two study groups detailed above. Study visits occurred at baseline, 4 weeks, 8 weeks, 12 weeks and 16 weeks. Facial wrinkles were assessed using high-resolution facial photography and validated 3-D facial modeling and measurement at baseline, 8 weeks and 16 weeks. Skin barrier function was assessed by measurement of sebum production and transepidermal water loss (TEWL). Results: Photographic image analysis showed that the almond group had significant reductions in wrinkle width and severity, by 10 and 9%, respectively, compared to the control group at the 16-week time point (P<0.02). • There were no significant differences in sebum production between groups after 8 and 16 weeks. • There were no significant differences between groups in transepidermal water loss (TEWL) from baseline after 8 and 16 weeks. • There were no significant changes from baseline in the skin barrier function (P=0.65) between the almond and control groups relative to baseline after 16 weeks. Study Limitations: Aging is a long-lasting process so the findings from this 16-week study may be difficult to reproduce and generalize to extended periods of time. Skin-aging is also multi-factorial in nature and although certain groups were excluded (i.e., those with a smoking history), there is variance in aging confounders, such as frequency of UV light exposure and emotional stress, which were outside the scope of the study. This study was limited to cosmetic evaluation, as no measurements were made regarding collagen production. Study did not evaluate disease or younger subjects, so results are limited to otherwise healthy post-menopausal females. In addition, this was a pilot study with a limited number of participants. Future studies should expand to a larger recruitment pool. Conclusion: Results of this pilot study suggest that daily consumption of almonds may play a role in reducing wrinkle severity in post-menopausal women. The outcomes warrant future studies with expanded population groups and additional evaluations for signs of skin aging.  Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytotherapy Research. 2019;1–6. https://doi.org/10.1002/ptr.6495