Nutrition in Our Bulk Foods Aisle

Health Notes from Dr. Liz

May 16, 2013

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Choosing bulk organic seeds, whole grains, and dried fruit and beans offers a wealth of Mother Nature’s goodness.

Organic Green Lentils

These quick–cooking beans offer both cholesterol–lowering fiber and a wealth of B vitamins, crucial for heart health.

Organic Steel Cut Oats

Its rustic form makes this type of oat richer in beta–glucan, a type of fiber shown to support the immune system by bolstering macrophage and killer T cells’ work in fighting off viral infections.

Organic Banana Chips (Sweetened)

A small handful of these sweeties supplies about 10 percent of potassium and vitamin B6 needs, two nutrients crucial for heart health. Banana chips also digest quickly, providing a dose of carbohydrate, which makes these chips a good pre–workout snack.

Organic Basmati White Rice

Each half–cup serving supplies a good dose of B vitamins including thiamin, niacin and folate, along with energizing carbohydrates, all of which support a hearty workout and recovery.

Organic Almonds

These stellar nuts are best known for their vitamin E content—more than 40 percent of needs in an ounce (about 23 almonds)! Studies show that almond–eaters have lower blood cholesterol levels, thanks to heart–healthy monounsaturated fats as well as phytonutrients, which scientists know keep hearts in tip–top shape.

Organic Hulled Pumpkin Seeds

Also known as “pepitas”, these seeds are loaded with good–for–you minerals like copper, zinc and iron, all vital for healthy circulation and blood cells.

Organic Rolled Oats

Slightly cooked steel cut oats that are rolled out into flakes, rolled oats supply plenty of cholesterol–lowering water soluble fiber, which studies show significantly lowers levels of bad LDL cholesterol (great news for heart health).

Organic Walnuts

The king of nuts when it comes to the essential fat alpha–linolenic acid (ALA), which supports skin and brain health. Studies show that including walnuts in the diet regularly may also aid in weight control.

Organic Sunflower Seeds

One ounce unshelled packs 25 percent of copper and 30 percent of selenium needs, two trace minerals that play an integral role in healthy muscle function. These seeds also pack a staggering 80 percent of vitamin E needs, making these a must–add topping to yogurt or cereal or an addition to trail mix.

Organic Mango

A better sweet fix than candy, dried mango supplies a bit of vitamin A as beta carotene, a touch of vitamin C and 2 grams of fiber (though levels of these nutrients are higher in the fresh version). But dried mango is fat free, keeping the calorie count down to 150 calories for a one–and–a–half–ounce serving (several strips).

Organic Cashews

This tropical nut with its “butter” flavor supplies more than 30 percent of the mineral copper, which is known to support a variety of protection systems in the body to ward off cancer and other diseases. Cashews make a tasty addition to trail mix.

Organic Quinoa

An ancient grain of the Incas, quinoa is loaded with the mineral manganese (60 percent of the daily value) that helps protect muscle cells from oxidative damage. Quinoa comes in red and other rich hues, signifying the presence of health–boosting phenolics. Each half–cup serving also supplies a bit of protein, along with energizing carbohydrates.

Organic Yellow Popcorn

This may surprise you: yellow popcorn is a whole grain! A one–ounce serving pops to 4 cups with only 110 calories and more than 15 percent of fiber needs to keep you feeling full. So enjoy it as a movie snack (skip adding melted butter and try instead a no–sodium herb shake).

Organic Green Split Peas

These green wonders supply an abundance of nutrients, from vitamin A to K to zinc, in only 115 calories per cup. Green peas also supply coumestrol, a special compound that may lower stomach cancer risk.

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