Organic Empire is a successful Melbourne online organic food delivery business, located in the outer east and delivering all over Melbourne.
In consultation with the owner, a qualified nutritionist, Elephant Copy provided copywriting services for Organic Empire’s increasingly popular blog.
See an example below, of a blog on the health benefits of nuts (fully researched with references). See this example of online content marketing.
Nuts about nuts
Our ancestors knew that nuts were tasty. According to archaeologists, nuts were being consumed tens of thousands of years ago. Today, research shows that nuts have a positive place in a healthy home pantry. As the embryo of a new plant, nuts are little powerhouses containing all the necessary nutrients for a new plant to grow. In a diet, nuts provide the body with a source of protein, fat, fiber, antioxidants, and a host of vitamins.
Due to their high fat content, nuts have suffered a bad rap in our diet-obsessed culture. These tasty little morsels roasted and coated with oil and sprinkled with salt are pretty hard to resist, and it is perhaps the moreish qualities of nuts that have contributed to these warnings about weight gain.
In more recent times, nuts are being recognised as a valuable contribution in a healthy diet. So what exactly do nuts offer to a healthy diet and how are they different to other fats? First of all, fat is not the enemy we have been led to believe. It is essential to live, and a component of all cells in the body. Fats provide energy, regulate hormones and help the body to absorb fat-soluble vitamins.
When understanding the impact of fat in the diet two types of fatty acids are important: saturated and unsaturated. A diet high in saturated fats, like cheese, dairy and fatty cuts of meat, has been associated with heart disease and high cholesterol. Unsaturated fats, which are present in the Mediterranean diet and in nuts are good for blood circulation and heart health and contribute to lowering bad cholesterol. Nuts contain between 45% and 70% unsaturated fat, and so are a healthy source of fats. Studies have found an association between the consumption of nuts and decreased risk of coronary heart disease1.
Studies have also found that people who regularly consume nuts do not weigh more2,3. A longitudinal study of women who regularly consumed nuts found nut consumption associated with a decreased risk of weight gain and obesity, and that regular consumption of nuts was not linked to increased BMI. One explanation for this is that because nuts are so dense, the body has to work harder during digestion and burns off more calories. Another explanation is that nuts create a feeling of fullness, which prevents the consumption of extra calories from other foods. Whatever the cause, it is clear that if eaten in moderation, nuts can contribute to good heart health and healthy weight management.
Besides healthy fats, nuts are also a great source of protein and are a particularly valuable source for vegetarians and vegans. And if that wasn’t enough good news about nuts, as a source of fibre, nuts assist with digestion and are a rich source of free radical fighting antioxidants, vitamin E, potassium, magnesium, zinc, and calcium.
The healthy attributes of nuts is good news for those who love the range of different nutty tastes, as well as the versatility nuts offer as an ingredient in so many dishes. There is no shortage of ways to cook with nuts, both savoury and sweet, and enjoy the many nut butters that are now available. Make sure to store nuts (raw or cooked) in airtight containers in a dark, cool spot, to keep them fresh.
Next time you’re feeling peckish and reach for a handful of roasted almonds or throw some healthy walnuts or almonds in a stir fry, be thankful that, unlike our early ancestors, you don’t need early stone tools or to throw them against the side of a cave to enjoy them!
- Frank B Hu et al ‘Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study’ in BMJ. 1998 Nov 14; 317(7169): 1341–1345.
- R D Mattes and M L Dreher ‘Nuts and healthy body weight maintenance mechanisms’ in Asia Pacific Journal of Clinical Nutrition. 2010, 19(1):137-41.
- M Bes-Rastrollo et al ‘Prospective study of nut consumption, long term weight change, and obesity risk in women’ in American Journal of Clinical Nutrition, 2009 89(6).