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<keyword id="125946" type="General" weightage="100" keywordseo="hazelnuts" source="Orion">Hazelnuts</keyword>, often recognized for their rich, nutty flavor and delightful crunch, are the edible seeds of the hazel tree, scientifically known as Corylus avellana. These versatile nuts have been a beloved part of culinary traditions worldwide for centuries. In this article, we will explore the world of hazelnuts, including what they are, their nutritional value, health benefits, culinary uses, types, how to buy and store them, as well as precautions and potential side effects. <cmsannotation type="cmsannotation" annotationid="What Are Hazelnuts?" comment="subhead" text="What Are Hazelnuts?">What Are Hazelnuts?</cmsannotation> Hazelnuts, also known as filberts, are small, round or oval-shaped nuts enclosed in a hard, woody shell. The shell must be cracked open to reveal the delicious kernel inside. Hazelnuts are renowned for their robust flavor, which is both sweet and slightly earthy, making them a sought-after ingredient in various cuisines. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Hazelnuts are a nutritional powerhouse, offering a balanced mix of essential nutrients per 28-gram (1-ounce) serving, including: Calories: 176 Protein: 4.2 grams Dietary Fiber: 2.7 grams Carbohydrates: 4.7 grams Fat: 17 grams (predominantly heart-healthy monounsaturated fats) Vitamins (Vitamin E, B-vitamins): Present Minerals (Copper, Manganese, Magnesium, Phosphorus): Abundant <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Heart Health: Hazelnuts' monounsaturated fats, along with antioxidants and phytosterols, can help reduce bad cholesterol levels and lower the risk of heart disease. Weight Management: The combination of protein, fiber, and healthy fats in hazelnuts can promote feelings of fullness and support weight management. Brain Health: Vitamin E and other antioxidants in hazelnuts may contribute to brain health and reduce the risk of cognitive decline. Skin Health: Hazelnuts' vitamin E content may promote healthy skin by protecting against oxidative damage. Mineral Rich: Hazelnuts are a good source of minerals like copper, which is vital for red blood cell production. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Hazelnuts are prized for their versatility in both sweet and savory dishes, including: Baking: They add a rich, nutty flavor and texture to cookies, cakes, and bread. Nut Butters: Hazelnut butter is a creamy and flavorful alternative to peanut or almond butter. Desserts: Hazelnuts are a key ingredient in popular desserts like pralines, truffles, and Nutella. Salads: Chopped or toasted hazelnuts provide a delightful crunch in salads. <cmsannotation type="cmsannotation" annotationid="Types of Hazelnuts" comment="subhead" text="Types of Hazelnuts"><keyword id="18692208" type="General" weightage="20" keywordseo="types-of-hazelnuts" source="Orion">Types of Hazelnuts</keyword></cmsannotation> There are several hazelnut varieties, including the American hazelnut (Corylus americana), the European hazelnut (Corylus avellana), and the more specialized varieties like the filbert and the cobnut. Each type may have distinct flavor profiles and sizes. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Hazelnuts" comment="subhead" text="How to Buy and Store Hazelnuts">How to Buy and Store Hazelnuts</cmsannotation> When purchasing hazelnuts, look for those with a light brown color and a smooth, unbroken shell. Avoid nuts with a rancid odor or any visible mold. Store hazelnuts in an airtight container in a cool, dark place to preserve their freshness. Roasting hazelnuts can also enhance their flavor and texture. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While hazelnuts offer numerous health benefits and culinary pleasures, it's essential to be aware of precautions and potential side effects, including: Allergies: Hazelnuts are tree nuts, so individuals with tree nut allergies should avoid them. Calorie Content: Due to their calorie density, moderation is key when consuming hazelnuts, especially if you're monitoring your calorie intake. Potential Contamination: Cross-contamination with other tree nuts can occur during processing, so individuals with allergies should exercise caution. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Are hazelnuts good for heart health? Yes, hazelnuts can promote heart health by reducing bad cholesterol levels and lowering the risk of heart disease. 2. Can hazelnuts help with weight loss? Yes, hazelnuts' combination of protein, fiber, and healthy fats can promote feelings of fullness and support weight management. 3. Are hazelnuts safe for individuals with nut allergies? No, hazelnuts are tree nuts, and individuals with nut allergies should avoid them. 4. What is the best way to incorporate hazelnuts into a diet? Hazelnuts can be enjoyed on their own as a snack, incorporated into baked goods, used in nut butters, or sprinkled on salads for added crunch and flavor. 5. Are roasted hazelnuts healthier than raw hazelnuts? Roasting hazelnuts can enhance their flavor and texture but may slightly reduce the vitamin E content. Both raw and roasted hazelnuts offer health benefits. Hazelnuts are not only delicious but also nutritious, making them a valuable addition to your diet. Whether you enjoy them in desserts, as a snack, or as part of savory dishes, these flavorful nuts can elevate your culinary creations while contributing to your overall well-being when consumed in moderation. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/kala-chana-or-black-chickpeas-checkout-its-nutritional-value-health-benefits-and-uses-of-kala-chana/articleshow/103434844.cms" data-type="tilCustomLink" target="_blank">Kala Chana or black chickpeas: A nutrient-rich legume for health and flavor</a>

Hazelnuts: The nutritional powerhouse with a delightful crunch

<ul class="summary-list"><li>One of the richest sources of vitamin E comes from wheat germ oil, hazelnut oil, and sunflower oil.</li><li>Many nuts, seeds, and nutbutters are also a delicious and tasty source of vitamin E. </li><li>One of the best ways to get a good dose of vitamin E is to consume it with some amount of fat.</li></ul>Vitamin E is a vital nutrient with many <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> benefits including: <ul><li><a href="https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/" target="_blank" rel="noopener">Antioxidant activity</a> that helps protect cells from damage due to free radicals, which can contribute to aging, cancer, and <a href="https://www.insider.com/what-is-heart-disease" target="_blank" rel="noopener">cardiovascular disease</a> </li><li><a href="https://medlineplus.gov/ency/article/002406.htm" target="_blank" rel="noopener">Bolsters the immune system</a> </li><li>Makes it easier for your body to use bone-strengthening <a href="https://www.insider.com/vitamin-k-benefits#:~:text=Insider's%20takeaway,green%20vegetables%20in%20your%20diet." target="_blank" rel="noopener">vitamin K</a> </li><li>Helps the body form red blood cells while widening blood vessels to prevent clotting</li></ul>To reap these benefits, the <a href="https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/" target="_blank" rel="noopener">recommended daily value</a> for anyone age 14 and up is 15 milligrams of vitamin E per day. And while deficiencies are rare in the US, those with <a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-e/#:~:text=Vitamin%20E%20is%20a%20fat,%E2%80%9D%E2%80%94that%20can%20damage%20cells." target="_blank" rel="noopener">digestive disorders that prevent them from absorbing fat</a> properly, such as cystic fibrosis and <a href="https://www.insider.com/do-i-have-ibd" target="_blank" rel="noopener">Crohn's disease</a>, are at risk, says <a href="https://julieharringtonrd.com/" target="_blank" rel="noopener">Julie Lopez,</a> RD, co-founder of <a href="https://culinarynutritionstudio.com/" target="_blank" rel="noopener">Culinary Nutrition Studio</a>.The <a href="https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials" target="_blank" rel="noopener">2020-2025 Dietary Guidelines for Americans</a> recommend meeting your dietary needs primarily through foods rather than supplements whenever possible. It's unclear how effective nutrients are in isolation, via supplementation, when compared to in combination, like in real food, so it's best to get as much nutrition from food as possible for a balanced diet.It's also worth noting that vitamin E supplements can <a href="https://www.mountsinai.org/health-library/supplement/vitamin-e" target="_blank" rel="noopener">interact with certain medications</a> and cause <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144" target="_blank" rel="noopener">unpleasant side effects</a> (especially at high doses) like nausea, fatigue, diarrhea, headaches, and intestinal cramps.With that in mind, here are the top food sources of vitamin E.<h2>1. Oils</h2><div type="image" title="Olive oil on feta." height="1060" width="2121" msid="90867931" hostid="261"></div>Vegetable oils are some of the richest and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/" target="_blank" rel="noopener">best natural sources of vitamin E</a>.Another reason why these oils are such an excellent source of vitamin E is their fat content. Vitamin E is a <a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-e/#:~:text=Vitamin%20E%20is%20a%20fat,%E2%80%9D%E2%80%94that%20can%20damage%20cells." target="_blank" rel="noopener">lipid-soluble vitamin</a>, which means your body can absorb it better when it's paired with fat, says Gillespie.Try adding these oils to your salad dressings, drizzle them over pasta, or use them in your cooking or baking.<table style="height: 361px;" width="586"><tbody><tr><td style="width: 115.578px;">Oil type</td><td style="width: 280.648px;">Vitamin E content (1 tablespoon)</td><td style="width: 164.773px;">% Daily Value (DV)</td></tr><tr><td style="width: 115.578px;"><a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&amp;contentid=04038-3" target="_blank" rel="noopener">Wheat germ oil</a></td><td style="width: 280.648px;">20.2 mg</td><td style="width: 164.773px;">135%</td></tr><tr><td style="width: 115.578px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171427/nutrients" target="_blank" rel="noopener">Hazelnut oil</a></td><td style="width: 280.648px;">6.4 mg</td><td style="width: 164.773px;">43%</td></tr><tr><td style="width: 115.578px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103867/nutrients" target="_blank" rel="noopener">Sunflower oil</a></td><td style="width: 280.648px;">5.8 mg</td><td style="width: 164.773px;">37%</td></tr><tr><td style="width: 115.578px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103856/nutrients" target="_blank" rel="noopener">Almond oil</a></td><td style="width: 280.648px;">5.5 mg</td><td style="width: 164.773px;">37%</td></tr><tr><td style="width: 115.578px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103866/nutrients" target="_blank" rel="noopener">Soybean oil</a></td><td style="width: 280.648px;">1.1 mg</td><td style="width: 164.773px;">7.3%</td></tr></tbody></table><h2>2. Nuts and seeds</h2><div type="image" title="Sunflower Seeds" height="749" width="1500" msid="90867932" hostid="261"></div>Vitamin E is very sensitive to heat, says <a href="https://www.noahsnutrition.com/about-noahs-nutrition/" target="_blank" rel="noopener">Noah Quezada</a>, a registered dietitian nutritionist in private practice. As a result, the nutrient can be lost in the process of roasting nuts and seeds. How much the vitamin E content decreases will depend on the type of nut, roasting temperature, and time. A <a href="https://pubmed.ncbi.nlm.nih.gov/27979196/" target="_blank" rel="noopener">2017 study</a> found that after roasting various nuts for 25 minutes at 284 degrees Fahrenheit, vitamin E levels decreased by 20% in almonds and 16% in hazelnuts. And the higher the temperature, the more vitamin E was lost during the roasting process: at 320-240 degrees Fahrenheit, vitamin E levels decreased by 54% in almonds and 20% in hazelnuts.With that in mind, it's better to eat nuts raw than roasted for maximum vitamin E. However, it's worth noting that most conventional nut butters — especially peanut butter — are made with roasted nuts, so they may be easier to find than raw nut butters.<table style="height: 700px;" width="586"><tbody><tr><td style="width: 118.461px;">Nut/seed type</td><td style="width: 396.711px;">Vitamin E content (per 2 tablespoons for nut and seed butters, per 1 ounce for nuts and seeds)</td><td style="width: 45.8281px;">%DV</td></tr><tr><td style="width: 118.461px;"><a href="https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/ADA10_SunflowerAlmondButter.pdf" target="_blank" rel="noopener">Sunflower butter</a></td><td style="width: 396.711px;">7.3 mg</td><td style="width: 45.8281px;">49%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100605/nutrients" target="_blank" rel="noopener">Sunflower seeds</a></td><td style="width: 396.711px;">7.3 mg</td><td style="width: 45.8281px;">49%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" target="_blank" rel="noopener">Whole almonds</a> (raw)</td><td style="width: 396.711px;">7.3 mg</td><td style="width: 45.8281px;">49%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients" target="_blank" rel="noopener">Almond butter</a></td><td style="width: 396.711px;">3.9 mg</td><td style="width: 45.8281px;">26%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients" target="_blank" rel="noopener">Peanut butter</a></td><td style="width: 396.711px;">2.9 mg</td><td style="width: 45.8281px;">19%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100548/nutrients" target="_blank" rel="noopener">Pine nuts</a> (raw)</td><td style="width: 396.711px;">2.6 mg</td><td style="width: 45.8281px;">17%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients" target="_blank" rel="noopener">Peanuts</a> (raw)</td><td style="width: 396.711px;">2.4 mg</td><td style="width: 45.8281px;">16%</td></tr><tr><td style="width: 118.461px;"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients" target="_blank" rel="noopener">Brazil nuts</a> (raw)</td><td style="width: 396.711px;">1.6 mg</td><td style="width: 45.8281px;">11%</td></tr></tbody></table>Keep in mind that while nuts and seeds are a rich source of vitamin E, they're also very calorie-dense foods, says Lopez. Also, certain flavored options — like honey-glazed cashews, maple pecans, or barbecue almonds — may contain added sugars and sodium. For that reason, Lopez recommends limiting your portions to 1-2 ounces and either choosing unflavored options whenever possible or taking a peek at the ingredients label to ensure they contain little to no salt or added sugar.Note: The American Heart Association recommends <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/#:~:text=The%20AHA%20suggests%20an%20added,comes%20from%20eating%20added%20sugar." target="_blank" rel="noopener">limiting added sugars</a> to about 24 grams per day for women and 36 grams per day for men.<h2>3. Fruits</h2><div type="image" title="kiwi" height="1060" width="2121" msid="90867933" hostid="261"></div>While fruit may not pack quite as much vitamin E as nuts, seeds, and vegetable oils, it can still help you meet your daily needs. Moreover, you can pair fruits with fat sources to maximize your body's absorption of the vitamin E, says <a href="https://exercisewithstyle.com/meet-the-team/" target="_blank" rel="noopener">Kristin Gillespie</a>, RD, an advisor for Exercise With Style. For example, eat mango with full-fat Greek yogurt or cottage cheese, or dip slices of red bell pepper into some hummus. Note: A <a href="https://academic.oup.com/ajcn/article/110/5/1148/5560280?login=false" target="_blank" rel="noopener">2019</a> study found that you can eat a fat-containing food or meal up to 12 hours later and the vitamin E will still get effectively absorbed.<table><tbody><tr><td>Nut/seed type</td><td>Vitamin E content (per 100-gram serving)</td><td>%DV</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients" target="_blank" rel="noopener">Avocado</a></td><td>2.1 mg</td><td>14%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients" target="_blank" rel="noopener">Red bell pepper</a></td><td>1.6 mg</td><td>11%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients" target="_blank" rel="noopener">Kiwi</a></td><td>1.5 mg</td><td>10%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients" target="_blank" rel="noopener">Pumpkin</a></td><td>1.1 mg</td><td>7%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients" target="_blank" rel="noopener">Mango</a></td><td>0.9 mg</td><td>6%</td></tr></tbody></table>Fruit is also chock full of a <a href="https://fruitsandveggies.org/stories/key-nutrients-that-protect/" target="_blank" rel="noopener">variety of other vitamins and minerals</a> like <a href="https://www.insider.com/vitamin-a-benefits" target="_blank" rel="noopener">vitamin A</a>, vitamin C, <a href="https://www.insider.com/potassium-deficiency#:~:text=Insider's%20takeaway,result%20in%20a%20potassium%20deficiency." target="_blank" rel="noopener">potassium</a>, <a href="https://www.insider.com/folate-vs-folic-acid" target="_blank" rel="noopener">folate</a>, <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, and <a href="https://www.insider.com/magnesium-benefits" target="_blank" rel="noopener">magnesium</a>. Remember, though, that it's generally best to eat fruit whole rather than blend it into a juice or smoothie. When fruit is pulverized in the blender, it <a href="https://www.insider.com/are-smoothies-healthy-2019-4" target="_blank" rel="noopener">loses some of its fiber</a> — which not only helps you feel full while promoting a healthy digestive tract but also ensures your body <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">absorbs the sugar in the fruit more slowly</a> helping prevent a spike in blood sugar, says Lopez.<h2>4. Vegetables</h2><div type="image" title="birony putting spinach in a pot on season 9 of the great british bake off" height="1116" width="2233" msid="90867935" hostid="261"></div>The vegetables that tend to be highest in vitamin E are leafy greens, says Gillespie, because these veggies contain chlorophyll, a plant pigment <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5583104/" target="_blank" rel="noopener">high in vitamin E</a>.<table><tbody><tr><td>Type of greens</td><td>Vitamin E content (per 100-gram serving)</td><td>%DV</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170061/nutrients" target="_blank" rel="noopener">Turnip greens</a></td><td>2.9 mg</td><td>19%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients" target="_blank" rel="noopener">Collard greens</a></td><td>2.3 mg</td><td>15%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients" target="_blank" rel="noopener">Spinach</a></td><td>2 mg</td><td>13%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170375/nutrients" target="_blank" rel="noopener">Beet greens</a></td><td>1.5 mg</td><td>10%</td></tr></tbody></table>All of these greens can be eaten raw in a salad, says Lopez, but cooking them can mellow out some of the bitterness. She suggests sauteeing them in oil, garlic, and other seasonings like red pepper to enhance the flavor. As an added advantage, cooking these leafy greens in oil will add some fat, allowing your body to absorb more vitamin E.You may also want to consider adding these greens to your morning omelet or scramble or topping them with a hard-boiled egg for a light, protein-packed lunch. A small <a href="https://academic.oup.com/jn/article/146/11/2199/4584690" target="_blank" rel="noopener">2015 study</a> in healthy young men found that when participants ate raw mixed vegetable salads with three cooked eggs, they absorbed 4.5-7.5 times more of the vitamin E than those who just ate plain salads with no eggs.<h2>5. Fish</h2><div type="image" title="A cut of Wildtype's cell-grown salmon." height="1417" width="2834" msid="90867936" hostid="261"></div>Seafood contains more vitamin E than meat and poultry, says Gillespie — and in the case of oily fish like salmon and trout, the fat content can promote better absorption of this nutrient.<table><tbody><tr><td>Type of fish</td><td>Vitamin E content (per 100-gram serving)</td><td>%DV</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099169/nutrients" target="_blank" rel="noopener">Escargot</a></td><td>6.4 mg</td><td>43%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/nutrients" target="_blank" rel="noopener">Atlantic salmon</a></td><td>3.6 mg</td><td>24%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients" target="_blank" rel="noopener">Rainbow trout</a></td><td>2.3 mg</td><td>15%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients" target="_blank" rel="noopener">Caviar</a></td><td>1.9 mg</td><td>13%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients" target="_blank" rel="noopener">Octopus</a></td><td>1.2 mg</td><td>8%</td></tr><tr><td><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/nutrients" target="_blank" rel="noopener">Lobster</a></td><td>1 mg</td><td>7%</td></tr></tbody></table><h2>Insider's takeaway</h2>Vitamin E is an antioxidant that can boost your immune system while also fighting off the <a href="https://hopes.stanford.edu/about-free-radical-damage/" target="_blank" rel="noopener">cell damage caused by free radicals</a> that's been linked to many chronic diseases. Dietitians say it's always better to get this key nutrient from food as opposed to supplements whenever possible — and there's a wide range of rich sources, from oils to nuts and seeds to fish, vegetables, and fruits. Oils such as wheat germ oil, sunflower oil, hazelnut oil, and almond oil generally contain the highest concentrations of vitamin E.And remember, your body can absorb vitamin E more effectively when consumed alongside some fat, like salad dressing, avocado, cheese, or nut butter.

5 foods packed with vitamin E and how best to eat them for maximum absorption

<keyword id="6399205" type="General" weightage="100" keywordseo="almonds" source="Orion">Almonds</keyword>, with their delicate flavor and impressive versatility, have a rich history that dates back thousands of years. These nuts have transcended their humble beginnings to become one of the most beloved and sought-after ingredients in culinary and health circles. Whether enjoyed on their own, incorporated into recipes, or used as the base for various products, almonds have become an integral part of our modern diet. This article delves into the world of almonds, exploring their nutritional value, health benefits, culinary uses, types, purchasing and storage tips, as well as potential precautions and side effects. <cmsannotation type="cmsannotation" annotationid="What Are Almonds?" comment="subhead" text="What Are Almonds?">What Are Almonds?</cmsannotation> Almonds (Prunus dulcis) are the edible seeds of the almond tree, native to the Middle East and Mediterranean regions. They belong to the same family as peaches, cherries, and plums. Almonds are encased in a hard shell that is removed to reveal the edible seed within. These seeds are commonly referred to as nuts, although botanically, they are seeds. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Almonds are nutritional powerhouses, packed with essential nutrients that contribute to overall well-being. A 1-ounce (28-gram) serving of almonds provides approximately: Calories: 161 Protein: 6 grams Fat: 14 grams (mostly healthy monounsaturated fats) Carbohydrates: 6 grams (of which 3.5 grams are fiber) Vitamin E: 37% of the recommended daily intake (RDI) Magnesium: 19% of the RDI Manganese: 32% of the RDI Additionally, almonds are a good source of antioxidants, specifically flavonoids, which play a role in reducing oxidative stress in the body. <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Almonds offer a wide range of health benefits due to their nutrient-rich profile. Some of the key benefits include: Heart Health: Almonds' high monounsaturated fat content contributes to heart health by lowering bad cholesterol levels. Weight Management: The fiber and protein in almonds can help promote feelings of fullness, aiding in weight management. Blood Sugar Control: Almonds have a low glycemic index and may help regulate blood sugar levels. Bone Health: The magnesium and phosphorus in almonds support bone health. Skin Health: Vitamin E and antioxidants in almonds contribute to healthy skin. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Almonds are incredibly versatile in the kitchen. They can be enjoyed in various forms: Whole Almonds: Eaten as a snack or added to salads and trail mixes. Almond Milk: Used as a dairy-free alternative in beverages and recipes. Almond Flour: Ground almonds used in gluten-free baking. Almond Butter: A creamy spread for toast, sandwiches, and dips. Almond Oil: Used in cooking and skincare products. <cmsannotation type="cmsannotation" annotationid="Types of Almonds" comment="subhead" text="Types of Almonds">Types of Almonds</cmsannotation> There are two main types of almonds: sweet and bitter. Sweet almonds are the edible variety commonly consumed, while bitter almonds contain a compound called amygdalin, which can release toxic cyanide when ingested. Bitter almonds are typically used to make almond oil or extract. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Almonds" comment="subhead" text="How to Buy and Store Almonds">How to Buy and Store Almonds</cmsannotation> When purchasing almonds, consider these tips: Choose whole almonds with intact skins. Opt for raw or dry-roasted almonds to avoid excess added fats and sodium. Check for any signs of rancidity or off odors. To prolong their freshness: Store almonds in an airtight container in a cool, dry place. Refrigeration can extend shelf life, especially for longer storage periods. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While almonds offer numerous health benefits, there are a few precautions to consider: Allergies: Almonds are a common allergen and can trigger allergic reactions in some individuals. Cyanide Content: Bitter almonds contain cyanide and should not be consumed raw. Portion Control: Due to their calorie density, moderation is key to prevent overconsumption. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Are almonds good for weight loss? Yes, almonds' combination of fiber, protein, and healthy fats can aid in weight management by promoting feelings of fullness. 2. Can almonds lower cholesterol levels? Yes, the monounsaturated fats and fiber in almonds may help lower LDL (bad) cholesterol levels. 3. Are almonds safe for people with nut allergies? Individuals with nut allergies should avoid almonds, as they can trigger severe allergic reactions. 4. Can I give almonds to my children? Whole almonds can pose a choking hazard for young children. Opt for almond butter or finely chopped almonds instead. 5. Are there any culinary substitutes for almond flour in recipes? Yes, other nut flours like hazelnut or cashew can often be used as substitutes for almond flour in recipes. Almonds are not just a delectable snack but also a nutritional powerhouse that brings a host of health benefits to the table. Their versatility in both culinary and health contexts has made them a staple in modern diets. From their rich history to their modern applications, almonds have truly earned their place as a beloved and esteemed ingredient that adds flavor, texture, and well-being to our lives. Note: The article is based on content generated by AI models like Bard and ChatGPT. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/dates-check-out-nutritional-value-benefits-and-types-of-dates/articleshow/102498516.cms" data-type="tilCustomLink" target="_blank">Dates: Nature's sweet delight for health and nourishment</a>

Almonds: Nature's superfood with culinary and nutritional excellence

<keyword id="939840" type="General" weightage="100" keywordseo="pine-nuts" source="Orion">Pine nuts</keyword>, often regarded as nature's gourmet treasure, are the edible seeds harvested from pine cones. These small, cream-colored seeds are cherished for their delicate yet rich flavor and versatility in both sweet and savory dishes. In this article, we will delve into the world of pine nuts, exploring what they are, their nutritional value, health benefits, culinary uses, types, how to buy and store them, as well as precautions and potential side effects. <cmsannotation type="cmsannotation" annotationid="What Are Pine Nuts?" comment="subhead" text="What Are Pine Nuts?">What Are Pine Nuts?</cmsannotation> Pine nuts, also known as pignoli or piñon nuts, are the edible seeds of various pine tree species. They have been enjoyed as a culinary delicacy and a source of nutrition for centuries. These seeds are usually extracted from the pine cones, although some varieties produce larger seeds than others. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Pine nuts are a nutritional powerhouse, offering a rich blend of essential nutrients per 28-gram (1-ounce) serving, including Calories: 191 Protein: 3.9 grams Dietary Fiber: 1 gram Carbohydrates: 3.7 grams Fat: 19 grams (mostly heart-healthy monounsaturated fats) Vitamins (Vitamin K, B-vitamins): Present Minerals (Magnesium, Phosphorus, Zinc, Copper): Abundant <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Heart Health: Pine nuts are rich in monounsaturated fats and antioxidants, which can help lower bad cholesterol levels and reduce the risk of heart disease. Weight Management: Despite their calorie content, pine nuts can aid in weight management by promoting feelings of fullness due to their protein and healthy fats. Eye Health: The presence of vitamin E and antioxidants in pine nuts may contribute to good eye health and reduce the risk of age-related eye diseases. Rich in Iron: Pine nuts provide a good source of iron, which is essential for red blood cell formation and oxygen transport in the body. Energy Boost: The healthy fats and protein in pine nuts provide a sustained source of energy. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Pine nuts are cherished for their culinary versatility and are used in a variety of dishes, such as: Pesto: Pine nuts are a key ingredient in traditional basil pesto, lending their creamy texture and nutty flavor. Salads: They add a delightful crunch and flavor to salads, especially in combination with leafy greens and fruits. Baking: Pine nuts can be used in baking cookies, cakes, and bread for a unique flavor and texture. Couscous and Rice Dishes: Pine nuts are often incorporated into savory dishes, like Mediterranean-style couscous and pilaf. <cmsannotation type="cmsannotation" annotationid="Types of Pine Nuts" comment="subhead" text="Types of Pine Nuts"><keyword id="18693062" type="General" weightage="20" keywordseo="types-of-pine-nuts" source="Orion">Types of Pine Nuts</keyword></cmsannotation> There are various types of pine nuts harvested from different pine tree species. The two most common varieties are the European pine nut (Pinus pinea) and the American pine nut (Pinus edulis). Each type may have slightly different flavor profiles and sizes. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Pine Nuts" comment="subhead" text="How to Buy and Store Pine Nuts">How to Buy and Store Pine Nuts</cmsannotation> When purchasing pine nuts, look for those with a pale cream color and avoid any with a rancid or bitter odor. Store them in an airtight container in the refrigerator to maintain freshness. Pine nuts have a high oil content, making them susceptible to spoilage if not stored properly. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While pine nuts offer numerous health benefits and culinary pleasures, it's essential to be aware of precautions and potential side effects, including: Pine Nut Syndrome: Some individuals may experience a bitter, metallic taste in their mouth after consuming pine nuts, known as "pine nut syndrome." This effect is typically temporary and benign, resolving on its own. Allergies: Allergies to pine nuts can occur, so individuals with tree nut allergies should exercise caution. Calorie Content: Due to their calorie density, moderation is key when consuming pine nuts, especially if you're monitoring your calorie intake. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. What do pine nuts taste like? Pine nuts have a mild, sweet, and nutty flavor with a creamy texture. 2. Are pine nuts expensive? Pine nuts can be relatively costly compared to other nuts due to the labor-intensive harvesting process. 3. Can pine nuts be used in vegan and vegetarian dishes? Yes, pine nuts are a popular choice in plant-based diets and are often used to add flavor and texture to various dishes. 4. Are pine nuts suitable for individuals with nut allergies? Pine nuts are tree nuts, so individuals with tree nut allergies should consult with a healthcare provider before consuming them. 5. Can pine nuts be roasted at home? Yes, pine nuts can be roasted at home for enhanced flavor and texture. Simply spread them on a baking sheet and roast in the oven until they turn golden brown. Pine nuts are a delightful and nutritious addition to your culinary repertoire, offering a unique flavor and a wealth of health benefits. Whether you're enjoying them in pesto, salads, or baked goods, these tiny seeds have the potential to elevate your dishes and support your well-being when consumed in moderation. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/hazelnuts-checkout-its-nutritional-value-health-benefits-and-uses-of-hazelnuts/articleshow/103470489.cms" data-type="tilCustomLink">Hazelnuts: The nutritional powerhouse with a delightful crunch</a>

Pine Nuts: Tiny delicacies with big flavor and health benefits

<a href="http://www.usatoday.com/story/money/business/2013/04/09/coffee-mania/2069335/" target="_blank">According to</a> the National Coffee Association's 2013 online survey, 83 percent of U.S. adults drink coffee, averaging three cups a day per person. Because of the high demand, cafes have started to offer more than just coffee-coffee with shots of hazelnut, frappes, granitas and even the world-renowned pumpkin spice latte.
But while these new concoctions may taste delicious, many are not so beneficial for your waistline. To help you tell the difference between them, research engine <a href="http://www.findthebest.com/?utm_medium=editorial&amp;utm_source=bi&amp;utm_campaign=nmorin&amp;utm_content=findthebest-text&amp;utm_term=d5unYtCLhJP" target="_blank">FindTheBest</a> consulted its <a href="http://coffee-shop.findthebest.com/?utm_medium=editorial&amp;utm_source=bi&amp;utm_campaign=nmorin&amp;utm_content=coffee-shop-nutrition-topic-text&amp;utm_term=d5unYtCLhJP" target="_blank">coffee shop nutrition topic</a> to find the 10 most calorific coffee and non-coffee drinks in ascending order at five popular shops: Peet's Coffee &amp; Tea, Starbucks, The Coffee Bean &amp; Tea Leaf, Dunkin' Donuts and Krispy Kreme Doughnuts.
Note: These nutrition values are calculated for large-sized drinks with whole milk and whipped cream.
<h2>1. Peet's Coffee &amp; Tea</h2>
<div class="KonaFilter image-container"><div class="image on-image"></div></div>Coffee: Large Caramel Caffe Latte (588 cal)
Though Peet's is often regarded as the more organic and less sugary cafe option, there are still drinks like this one that are packed with sugar and hidden calories. This particular latte has 72g of sugar and 13g of fat.
Non-coffee: Large Coffee-Free Vanilla Freddo (508 cal)
This drink, which contains 93g of sugar and and 95g of carbohydrates, is <a href="http://www.peets.com/stores/menus/stores-blended-freddo/coffee-free-vanilla-freddo.html" target="_blank">advertised</a> by Peet's as "suitable for the kids" since it doesn't contain coffee. 
<h2>2. Starbucks</h2>
<div class="KonaFilter image-container"><div class="image on-image"></div></div>Coffee: Venti Iced Peppermint White Chocolate Mocha (700 cal)
Just one cup contains 101g of sugar and 26g grams of fat (40 percent of the recommended daily intake based on a 2,000-calorie diet). The important thing to note here is that whipped cream makes up about 100 of the calories and the whole milk base equals to about 400 calories. 
Non-coffee: Venti Chocolate Cookie Crumble Frappuccino (560 cal)
This drink contains 76g of sugar and 24g grams of fat (15g saturated and 0.5g trans fat). This is about 20 calories more than a McDonald's Quarter Pounder Deluxe.
<h2>3. The Coffee Bean &amp; Tea Leaf</h2>
<div class="KonaFilter image-container"><div class="image on-image"></div></div> Coffee: Large Caramel Ice Blended (770 cal)
The 24oz coffee drink has 125g of sugar, but if you order it with "No Sugar Added Powder" the calorie count drops to 440.
Non-coffee: Large Pom-Blueberry Ice Blended (660 cal)
The Pom-Blueberry flavor of the ice blended series has 113g of sugar, 14g of fat and the same amount of calories as a Taco Bell A.M. Bacon Crunchwrap. 
<h2>4. Dunkin' Donuts</h2>
<div class="KonaFilter image-container"><div class="image on-image"></div></div>Coffee: Large Frozen Caramel Coffee Coolatta With Cream and Large Frozen Mocha Coffee Coolatta With Cream (990 cal)
These drinks contain 130g and 125g of sugar, respectively, which would take about two hours of jogging to burn off.
Non-coffee: Large Oreo Vanilla Bean Coolatta (860 cal)
A large size has 151g of sugar and is the caloric equivalent to three of Dunkin' Donuts' strawberry frosted donuts.
<h2>5. Krispy Kreme</h2>
<div class="KonaFilter image-container"><div class="image on-image"></div></div>Coffee: Large Mocha Dream Chiller and Large Lotta Latte Dream Chiller (1,050 cal)
Krispy Kreme's "Chillers" take the cake when it comes to calorie count. They also contain 94g and 97g of sugar, respectively and have more calories than an entire bowl of spinach and cheese dip from The Cheesecake Factory (which is supposed to serve 2-4 people).
Non-coffee: Large Chocolate Chocolate Chiller (1,050 cal)
As if 100g of sugar and 42g of fat weren't enough, Krispy Kreme suggests that customers pair this sugarfest with a Chocolate Iced Glazed doughnut, bumping the calorie count up to 1,290.

The Least Healthy Drinks At 5 Popular Coffee Shops

<keyword id="152116" type="General" weightage="100" keywordseo="lettuce" source="Orion">Lettuce</keyword> (Lactuca sativa) is a leafy green plant belonging to the daisy family, Asteraceae. Originating in the Mediterranean region, it is one of the oldest cultivated crops known to humankind, with its cultivation dating back over 4,000 years. <cmsannotation type="cmsannotation" annotationid="What is Lettuce?" comment="subhead" text="What is Lettuce?">What is Lettuce?</cmsannotation> Lettuce is a cool-season crop, characterized by its rosette of leaves that grow from a central stem. It is typically consumed raw, adding a crisp and refreshing element to salads and various culinary creations. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Lettuce is a low-calorie vegetable that offers a range of essential nutrients, including vitamins A, K, and C. It is also a good source of dietary fiber, providing hydration due to its high water content. Additionally, lettuce contains various minerals, such as potassium and calcium. <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Weight Management: With its low-calorie content and high water content, lettuce is an excellent choice for those looking to manage their weight. Rich in Antioxidants: Vitamins A and C in lettuce act as antioxidants, helping to combat free radicals and reduce oxidative stress in the body. Digestive Health: The fiber content aids in regular bowel movements and supports a healthy digestive system. Bone Health: Lettuce is a good source of vitamin K, which is essential for blood clotting and bone health. Hydration: Its high water content helps maintain proper hydration levels, especially in hot weather. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Lettuce is incredibly versatile in the kitchen and can be used in various ways: Salads: The most common use, where lettuce serves as the base of countless salad recipes. Wraps: Large, sturdy lettuce leaves can be used as a substitute for tortillas in wraps and sandwiches. Sandwiches: Lettuce leaves add crunch and freshness to sandwiches and burgers. Smoothies: Some <keyword id="18733642" type="General" weightage="20" keywordseo="types-of-lettuce" source="Orion">types of lettuce</keyword>, like romaine, can be blended into smoothies for added nutrients. <cmsannotation type="cmsannotation" annotationid="Types of Lettuce" comment="subhead" text="Types of Lettuce">Types of Lettuce</cmsannotation> Iceberg Lettuce: Known for its crisp texture and mild flavor, it's a popular choice for salads and sandwiches. Romaine Lettuce: With elongated, dark green leaves and a slightly bitter taste, it's a staple in Caesar salads. Butterhead Lettuce: Its soft, buttery leaves have a mild flavor, making it a favorite for salads. Leaf Lettuce: This variety includes red and green leaf lettuces, known for their loose, ruffled leaves and slightly peppery taste. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Lettuce" comment="subhead" text="How to Buy and Store Lettuce">How to Buy and Store Lettuce</cmsannotation> When purchasing lettuce, look for leaves that are vibrant in color, free from browning or wilting. Avoid heads with signs of decay or pests. Store lettuce in the crisper drawer of the refrigerator, wrapped in a damp cloth or paper towel. Properly stored, it should last for up to two weeks. <cmsannotation type="cmsannotation" annotationid="Tips on How to Add Lettuce to Your Diet" comment="subhead" text="Tips on How to Add Lettuce to Your Diet">Tips on How to Add Lettuce to Your Diet</cmsannotation> Layer it in Sandwiches: Use lettuce leaves to add crunch and freshness to your sandwiches and wraps. Try Lettuce Wraps: Substitute tortillas with large lettuce leaves for a low-carb alternative in wraps. Blend in Smoothies: Certain types of lettuce, like romaine, can be blended into smoothies for an extra nutrient boost. Make a Hearty Salad: Combine various types of lettuce with an array of colorful veggies, proteins, and dressings for a nutritious meal. Stir-Fry with Lettuce: Romaine lettuce can be added to stir-fries for a quick wilted greens dish. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While lettuce is generally safe for consumption, it's important to wash it thoroughly to remove any potential contaminants. Additionally, individuals with allergies to other plants in the Asteraceae family (such as ragweed or daisies) may experience cross-reactivity. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Can you eat lettuce leaves raw? Yes, lettuce leaves are commonly consumed raw in salads and sandwiches. 2. What is the best way to wash lettuce? Rinse lettuce leaves under cold running water and pat dry with a clean towel or use a salad spinner to remove excess water. 3. Can you freeze lettuce? While you can freeze lettuce, it will change the texture and flavor, making it less suitable for salads. It can be used in cooked dishes like soups or stews. 4. What are the benefits of eating dark leafy greens like romaine lettuce? Dark leafy greens like romaine lettuce are rich in vitamins and minerals, including vitamin K, which is essential for blood clotting and bone health. 5. Is it safe to eat lettuce with brown spots? It's best to avoid lettuce with brown spots, as they may indicate spoilage or the presence of pests. Incorporating lettuce into your diet can be a delicious and healthy choice. Its crispness, versatility, and nutrient-rich profile make it a valuable addition to various dishes, from salads to sandwiches and beyond. As with any food, it's important to handle and store lettuce properly to maximize its freshness and flavor. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/webstories/healthy-coffee-alternatives-to-boost-your-morning/boost-your-morning-with-these-healthy-coffee-alternatives/slidelist/103502138.cms" data-type="tilCustomLink" target="_blank">Boost your morning with these healthy coffee alternatives</a> <a href="https://www.businessinsider.in/science/health/food/hazelnuts-checkout-its-nutritional-value-health-benefits-and-uses-of-hazelnuts/articleshow/103470489.cms" data-type="tilCustomLink" target="_blank">Hazelnuts: The nutritional powerhouse with a delightful crunch</a>

Lettuce nutrition 101: Unlocking the health benefits of this leafy gem

The<a href="http://www.businessinsider.com/insiderpicks"> Insider Picks</a> team writes about stuff we think you'll like. Business Insider has affiliate partnerships, so we get a share of the revenue from your purchase.<div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener"></a>Kitu Life Instagram</div></div></div><ul class="summary-list"><li>Energy drinks and bottled coffees are popular ways to get your caffeine fix, but they're full of unwanted sugars, calories, and artificial ingredients that can leave you with a sugar crash.</li><li>After falling asleep in his classes due to a demanding student-athlete schedule in college, Jordan DeCicco went to find a healthy beverage that could give him lasting energy - but none of the options out there fit his standards.</li><li><a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener">Kitu Life Super Coffee</a> was born out of his need for a better energy drink. </li><li>The founders pitched the company on "Shark Tank," and while they didn't get a deal, consumers (and other investors) are loving their Super Coffees. </li></ul>Frappuccinos. Matcha lattes. Red Bull. A shot of espresso. Most of us have a go-to energy drink we rely on to help us power through long days, late nights, and early mornings. The problem is, most of the bottled coffees and energy drinks you find lining grocery shelves are loaded with artificial ingredients and tons of sugar - a recipe for a dreaded sugar crash. That exact issue is what led Jordan DeCicco to found <a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener">Kitu Life</a>. As a collegiate student athlete drained from early morning workouts, Jordan found himself falling asleep in class. Dissatisfied with the energy drink options at his campus store - sugary, caloric beverages with little nutritional value - Jordan set out to make a better drink with ingredients you can actually pronounce like organic coffee, coconut oil, and whey protein. With just a blender, Jordan started whipping up batches of Super Coffee in his dorm room - it wasn't long before his teammates, coaches, professors and classmates became interested in his healthy energy drinks and started buying the beverages themselves. The campus buzz was what prompted Jordan to get his older brothers on board and take Kitu Life's Super Coffee to the masses. Jordan's dorm-room dream made it to the big screen, when the brothers pitched Super Coffee to "Shark Tank" last winter. Though <a href="https://www.businessinsider.com/successful-shark-tank-rejects-businesses-that-didnt-get-funding-2018-3" target="_blank" rel="noopener">they left the tank without a deal</a>, their exposure on the show garnered plenty of online sales and attracted interest from investors. Last year, Kitu Life made over $1 million in revenue with their delicious, better-for-you Super Coffees. <div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener"></a>Super CoffeeThe company also created a "Super Creamer" for your morning brew, loaded with many of the same key ingredients as the Super Coffee.</div></div></div><h2>What's in Super Coffee?</h2>Super Coffee is a ready-to-drink beverage that provides lasting, healthy energy. A 12-ounce bottle boasts 200 mg of caffeine (the same amount as a regular 16-ounce coffee), 10 grams of protein, only one gram of carbs, no sugar, and just 80 calories. To compare, take a look at the nutrition facts on a bottled <a href="https://amzn.to/2GQkaJW" target="_blank" rel="noopener">Starbucks Frappuccino</a>: 95 grams of caffeine, 40 grams of sugar, 46 grams of carbs, and 250 calories - that's almost (or more) than a day's worth of added sugar as recommended by the <a href="http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.XGwxSs9KiWg" target="_blank" rel="noopener">American Heart Association</a>. What sets <a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener">Super Coffee</a> apart from the other bottled coffees out there is its unique list of ingredients, which, when blended together, taste great and make you feel even better. They start off with organic Colombian coffee, one that's not treated with pesticides, fertilizers, herbicides, or any other toxins that taint the beans' taste, or more importantly, are detrimental to your health. <a href="https://paleoleap.com/mct-oil-need-know/" target="_blank" rel="noopener">MCT oil</a> (medium chain triglyceride oil) derived from coconuts provides healthy fats, giving you sustainable energy without the sugar crash. To get a sweet taste without any sugar, they use Monk Fruit, a no-sugar, no-calorie, all-natural sweetener. For that creamy taste, they rely on a lactose-free whey protein. This provides the same creamy consistency as milk without the added sugars and unhealthy fats. This not only saves calories, but makes the beverage easier to digest - especially for those who suffer from lactose intolerance. <h2>Does it actually taste good?</h2>Plain and simple, yes. Plenty of beverages that are touted as healthy don't deliver on the taste factor - but in my experience, that's not the case with Super Coffee. The DeCiccos knew that in order for <a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener">Super Coffee</a> to work, people had to actually like the taste of the beverage as much as, if not more than, they liked the ingredient list. Super Coffee offers four flavors: Creamy Black, Vanilla Bean, Smooth Mocha, and Maple Hazelnut. All are gluten-free, lactose-free, soy-free, and non-gmo, but more importantly super creamy, sweet, and delicious. They're just indulgent enough, but still manage to be light - so you feel fulfilled without going into a food coma. My personal favorite is the Smooth Mocha - when poured over ice, or sipped straight from the bottle, it tastes like a grown-up version of chocolate milk, making it a delicious upgrade to your plain, black morning coffee. <h3><a href="https://amzn.to/2DViknZ" target="_blank" rel="noopener">Shop Kitu Life Super Coffee at Amazon, 12-pack, $39.99</a></h3><a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a> Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>. Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.

This energy drink uses coffee, coconut oil, and lactose-free whey to keep caffeine jitters and sugar crashes at bay - and it actually tastes good

<ul class="summary-list"><li>Pumpkin seeds are one of the richest magnesium sources with almost 50% of the daily recommended value. </li><li>Other foods high in magnesium include fatty fish, nuts, and legumes. </li><li>Adult men should consume 410 mg of magnesium while women should aim for 315 mg. </li></ul>Magnesium is a mineral that regulates blood sugar, blood pressure, and nerve function. Although magnesium is an essential nutrient, less than half <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">of Americans</a> don't consume enough in their diets. That's because the American-diet usually lacks magnesium-rich foods, like leafy greens, seeds, and beans, says <a href="https://www.integrativenutrition.com/blog/author/sheri-vettel" target="_blank" rel="noopener">Sheri Vettel</a>, a registered dietitian <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>ist (RDN) with the Institute for Integrative Nutrition.Incorporating more magnesium-rich foods into your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> can prevent a deficiency. Here is what you need to know about how much magnesium you need and which foods contain the most.<h2>How much magnesium do you need? </h2>The <a href="https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf" target="_blank" rel="noopener">daily magnesium requirement</a> for most healthy adults is between 310 milligrams (mg) and 420 mg, but this varies <a href="https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf" target="_blank" rel="noopener">based on your sex and age</a>:<table style="height: 210px; width: 100%; border-collapse: collapse; border-style: double;" border="1"><tbody><tr style="height: 21px;"><td style="width: 50%; height: 21px; text-align: center;">Age </td><td style="width: 50%; height: 21px; text-align: center;">Recommended daily magnesium intake</td></tr><tr><td style="text-align: center; width: 50%;">0 to 6 months</td><td style="text-align: center; width: 50%;">30 mg</td></tr><tr><td style="text-align: center; width: 50%;">7 to 12 months</td><td style="text-align: center; width: 50%;">75 mg</td></tr><tr><td style="text-align: center; width: 50%;">1 to 3 years</td><td style="text-align: center; width: 50%;">80 mg</td></tr><tr><td style="text-align: center; width: 50%;">4 to 8 years</td><td style="text-align: center; width: 50%;">130 mg</td></tr><tr><td style="text-align: center; width: 50%;">9 to 13 years</td><td style="text-align: center; width: 50%;">240 mg</td></tr><tr><td style="text-align: center; width: 50%;">Boys 14 to 18 years</td><td style="text-align: center; width: 50%;">410 mg</td></tr><tr><td style="text-align: center; width: 50%;">Girls 14 to 18 years</td><td style="text-align: center; width: 50%;">360 mg</td></tr><tr><td style="text-align: center; width: 50%;">Adult men</td><td style="text-align: center; width: 50%;">400 to 420 mg</td></tr><tr><td style="text-align: center; width: 50%;">Adult women </td><td style="text-align: center; width: 50%;">310 to 320 mg </td></tr></tbody></table>Consuming magnesium through your diet is better than relying on supplements, says <a href="https://www.linkedin.com/in/ronaldkristiansollid/" target="_blank" rel="noopener">Kris Sollid</a>, RD, senior director of Nutrition Communications at the <a href="https://foodinsight.org/" target="_blank" rel="noopener">International Food Information Council (IFIC)</a>. That's because magnesium-rich foods provide other nutrients many lack like dietary <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> and <a href="http://insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>. However, if you are not able to get enough magnesium from food, a supplement can help. Speak with your doctor for proper dosage.Here's a breakdown of foods high in magnesium. <h2>1. Pumpkin Seeds </h2><div type="image" title="GettyImages 961109570" height="873" width="1747" msid="81579300" hostid="261"></div> One of the best sources of magnesium is pumpkin seeds. One <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">cup contains 168 mg of magnesium</a>, which is about 40% of the recommended daily intake for men and 52% for women. Pumpkin seeds also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/">contain</a> <a href="http://insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a>, which can improve cardiovascular <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> and lower inflammation.Some ways to add pumpkin seeds to your diet include:<ul><li>Roasting and eating as a snack</li><li>Sprinkling on salads or soup</li><li>Combining them with dried raisins or cranberries and chocolate chips to make your own trail mix </li></ul><h2>2. Spinach</h2><h2><div type="image" title="spinach magnesium" height="1060" width="2121" msid="81579302" hostid="261"></div></h2>Leafy greens like <a href="https://www.insider.com/spinach-benefits" target="_blank" rel="noopener">spinach</a>, kale, and collard greens are also high in magnesium. One cup of spinach contains <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">163 mg of magnesium</a>, which is about 38% of the recommended daily intake for men and 50% for women.Leafy greens also <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/how-to-get-your-kids-to-eat-dark-leafy-greens#:~:text=The%20family%20of%20dark%20green,%2C%20calcium%2C%20iron%20and%20potassium." target="_blank" rel="noopener">contain</a> <a href="https://insider.com/what-is-vitamin-k-good-for" target="_blank" rel="noopener">vitamins K</a>, <a href="https://insider.com/folate-vs-folic-acid" target="_blank" rel="noopener">folate</a>, and <a href="https://insider.com/iron-deficiency" target="_blank" rel="noopener">iron</a>, which are important for bone health. Some ways to incorporate spinach into your diet include:<ul><li>Adding it to a salad or brothy soup</li><li>Blending it up in a smoothie with frozen fruit, <a href="http://insider.com/is-milk-bad-for-you" target="_blank" rel="noopener">milk</a>, and/or juice</li><li>Adding it to scrambled eggs or an omelet </li></ul><h2>3. Nuts </h2><div type="image" title="walnuts in skillet" height="1512" width="3024" msid="81579304" hostid="261"></div>Nuts are another great source of magnesium. They also contain fiber and healthy <a href="http://insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">unsaturated fats</a>, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/" target="_blank" rel="noopener">reduce the risk of heart disease</a>. The nuts with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Cashews, which contain 89 mg of magnesium per ¼ cup </li><li>Peanuts, which contain 90 mg of magnesium per ¼ cup </li><li>Walnuts, which contain 63 mg per ¼ cup </li><li>Hazelnuts, which contain 47 mg per ¼ cup </li></ul>Some ways to add nuts to your diet include:<ul><li>Sprinkling almonds on yogurt or peanuts on frozen yogurt for a treat </li><li>Adding walnuts or cashews to a salad</li><li>Bringing a small package of nuts with you to snack on when you leave the house </li></ul><h2>4. Legumes </h2><div type="image" title="edamame" height="1060" width="2121" msid="81579305" hostid="261"></div>Legumes are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/" target="_blank" rel="noopener">seeds</a> and include foods like beans and lentils. These foods are not only a great source of magnesium, but also high in <a href="http://insider.com/how-much-protein-do-i-need" target="_blank" rel="noopener">protein</a> and fiber and low in fat. Legumes with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Black beans, which contain 120 mg of magnesium per cup - about 28% of the recommended daily intake for men and 38% for women.</li><li>Edamame, which contains 99 mg of magnesium per cup - about 25% of the recommended daily intake for men and 30% for women.</li><li>Kidney beans, which contain 89 mg of magnesium per cup - about 21% of the recommended daily intake for men and 28% for women. </li></ul>Because they are also high in fiber, legumes can help you <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">feel fuller longer, which can assist in weight loss.</a> Some ways to incorporate legumes into your diet include:<ul><li>Puree beans to make dips and spreads</li><li>Add beans or lentils to soups </li><li>Add black beans to salads or rice</li></ul><h2>5. Fatty fish</h2><h2><div type="image" title="salmon" height="1060" width="2121" msid="81579306" hostid="261"></div></h2>Not only are fatty fish an easy way to add magnesium to your diet, but they are also high in omega-3 fatty acids. In fact, the American Heart Association <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids" target="_blank" rel="noopener">recommends</a> eating fatty fish at least twice a week to reduce your risk of heart disease and stroke. Examples of fatty fish high in magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Salmon, which contains 81 mg of magnesium per three ounces - about 19% of the recommended daily intake for men and 25% for women.</li><li>Halibut, which contains 28 mg of magnesium per three ounces - about 7% of the recommended daily intake for men and 9% for women. </li><li>Mackerel, which contains 27 mg of magnesium per three ounces - about 6% of the recommended daily intake for men and 8% for women.</li></ul>Here are some ways to incorporate fatty fish into your diet:<ul><li>Make fish tacos with halibut</li><li>Add grilled salmon to a salad or smoked salmon to a morning bagel</li><li>Sub mackerel for chicken in a chicken salad sandwich </li></ul><h2>6. Cereal </h2><div type="image" title="Cereal" height="1060" width="2121" msid="81579307" hostid="261"></div>Breakfast cereals are often fortified with magnesium. Fortification is when food companies add nutrients not naturally found in a product during processing. Breakfast cereals with the most magnesium <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">include</a>:<ul><li>Oat Bran Flakes, which contain 72 mg of magnesium per cup - about 17% of the recommended daily intake for men and 23% for women.</li><li>Raisin Bran, which contains 63 mg of magnesium per 1.25 cups - about 15% of the recommended daily intake for men and 20% for women.</li><li>Cheerios, which contain 32 mg of magnesium per cup - about 8% of the recommended daily intake for men and 10% for women.</li></ul>Be sure to look for cereals with no added sugar that are also high in fiber.<h2>7. Bananas</h2><div type="image" title="GettyImages 1144407389" height="1060" width="2120" msid="81579308" hostid="261"></div>Bananas are another great source of magnesium, <a href="https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf" target="_blank" rel="noopener">containing 61 mg of magnesium per fruit</a>, which is about 15% of the recommended daily value for men and 19% for women. Bananas also contain potassium and <a href="https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/" target="_blank" rel="noopener">vitamin B6</a>, which help <a href="https://www.insider.com/vitamin-b6-benefits#:~:text=Vitamin%20B6%20is%20a%20key,sources%20like%20oats%20and%20spinach." target="_blank" rel="noopener">boost the immune system</a>.Ways to incorporate bananas into your diet include:<ul><li>Add sliced banana and peanut butter to cooked oatmeal </li><li>Top peanut butter toast with sliced banana</li><li>Eat a sliced banana topped with a drizzle of honey and cinnamon </li></ul><h2>Insider's takeaway </h2>Magnesium is an essential nutrient that helps regulate blood sugar levels, blood pressure, muscle, and nerve function. Foods high in magnesium include pumpkin seeds, beans, and dark, leafy greens, like spinach. While how much magnesium you need a day depends on your sex and age, the average adult needs between 310 milligrams (mg) and 420 mg. <a data-type="5f89b8ecacfefb5e5c47b745">How to recognize the symptoms of magnesium deficiency and effectively treat it</a><a data-type="5e6e38b3235c183aa5529173">Magnesium benefits: Why it's great for bone, muscle, and brain health</a><a data-type="5fa57ba0f348c348de5d8872">5 health benefits of spinach and how it can help your heart, eyes, and brain</a><a data-type="5fa56f995146726b28367f13">5 benefits of pumpkin seeds: How the healthy snack may regulate blood sugar levels and help you get better sleep</a>

7 of the best sources of magnesium and easy, delicious tips for adding them to your diet

<ul class="summary-list"><li>We tried everything on the UK and US <keyword id="1759544" type="PERSON" weightage="60" keywordseo="Pret-A-Manger">Pret A Manger</keyword> menus to find out the big differences between the two.</li><li>While the two <keyword id="6181" type="COMPANY" weightage="100" keywordseo="Food">food</keyword> chains look similar on the surface there were differences between the sizes, calories, and ingredients.</li></ul>Following is a transcript of the <keyword id="21654" type="COMPANY" weightage="60" keywordseo="video">video</keyword>:Harry: From calorie count to portion sizes, we wanted to find out all the differences between Pret A Manger in the UK and the US. This is "Food Wars."Joe: OK, slight problem. There's only one Pret in LA, and it's at the airport. And due to the pandemic, it's currently closed. The Pret, not the airport. Luckily, there's plenty of Prets in New York City, where I have many colleagues and casual acquaintances who would love to help me out. Everyone, meet Irene.Irene: Hi, everyone. Sorry I'm not Joe, but I'll try not to let you down. I did ask if I could wear one of these, but they said no. So you're stuck with my face. Sorry.ExclusivesHarry: Here is everything you will only find on the menu at a UK Pret A Manger.Irene: And here's everything you can only find on the menu at a US Pret.Harry: We'll start with the drinks. We have quite a few exclusive drink options in the UK, starting with this one, a turmeric latte, and also a matcha latte, both of which are made with coconut milk instead of regular milk. I'm going to try the turmeric latte, just because the color is so vivid and a little bit off-putting. I want to find out if it tastes as bad as it looks. Oh, man. No, no. It tastes like a chicken korma. Which is great, don't get me wrong, but I don't want to drink that from a coffee shop. Then we have iced versions of both of these. So we have an iced turmeric latte and an iced matcha latte. Next up we've got some frappés. We have a classic frappé here, which is just coffee, and then we have a chocolate frappé at the back as well. Then we have some bottled and canned exclusive drinks as well. For example, apple juice. Sparkling lemon and rhubarb drink. Then we have a sparkling ginger drink. And over here we have a sparkling apple drink. And, finally, a sparkling grape and elderflower drink.Irene: Our exclusive drinks include an organic, single-origin Ethiopia coffee, salted caramel latte, salted caramel hot chocolate, s'mores hot chocolate, cold-brew coffee, iced green tea, classic lemonade, grapefruit sparkling water, and raspberry-lime sparkling water.Harry: If you want to start your day off with a Pret breakfast, here are some options you'll find in the UK. We'll start with a classic, which is porridge. In the UK, you can get porridge three ways. You can get it plain, like we have here, you can get it with a fruit compote on the top, or you can get it with cranberries and seeds. A Very Berry croissant. Croissant? Croissant. Croissant. Croissant. At the front here we have a Very Berry croissant, which is a kind of, like, folded croissant with some berry jam in the middle. At the back here we have a ham, bacon, cheese, and tomato croissant. Double the pork, double the fun. Then we have some breakfast-roll options, such as this one, which is a sausage and egg roll. Then we have three breakfast baguettes. Here, we have an egg and bacon baguette. In the middle, we have an egg and salmon baguette. And then, over here, we have an egg and avocado baguette. On top of this, there's a couple of bits that we couldn't get today because of a reduced menu. These include a veggie roll, a five berry bowl, and a Mango &amp; Banana Sunshine Bowl, which sounds just delightful.Irene: Only exclusive breakfast item we were able to get is the shakshuka frittata. But the other menu items are the egg and bacon brioche roll, an egg and cheddar brioche roll, an egg white Greek frittata, a ham and spinach frittata, a Morning Glory muffin, and an everything bagel, and an energy bagel.Harry: We have two exclusive salads in the UK. This one is the tuna Nicoise, and this one is the Chef's Italian Chicken.Irene: We have three exclusive salads. The first is the chicken avocado salad. This is the chicken Caesar salad.Joe: Salads, ugh!Irene: Chipotle chicken salad is my favorite.Harry: Now we're on to sandwiches and wraps. We have quite a few exclusive sandwiches and wraps in the UK. We have a personal favorite of mine, which is a smoked salmon and cream cheese sandwich. This one here is a jambon-beurre, which is just a very simple ham, butter, and pickle sandwich. Then we have some baguette options, including this one, which is an Avo, Olives &amp; Toms baguette. That's avocado, olives, and tomatoes, for the uninitiated. Here we have a Posh Cheddar &amp; Pickle sandwich. Two things to note here. One, I'm not sure why this is posh. Two, when we say pickle in this context, we don't mean gherkins. We actually mean pickle, which is a British condiment made with kind of, like, pickle juices, but also some other vegetables in there as well. The last baguette we were able to get today is this one, which is a chicken Caesar and bacon baguette. Then we have a couple of wrap options, such as this one, which is a hoisin duck salad wrap, and this one, which is a hummus and chipotle wrap. The ones we were unable to get today include a tuna and cucumber sandwich and a Brie, tomato, and basil baguette.Irene: Our sandwiches and wraps include the cheddar and tomato, chipotle and chicken avocado wrap, Bang Bang Chicken Wrap. It's not spicy but has, like, a kick to it. This is good. I might start getting it. The next ones we have up on our exclusive list is the pesto chicken flatbread. This is the falafel and hummus flatbread, pesto caprese baguette, and the balsamic chicken and mozzarella baguette.Harry: Now, usually I'd have a bunch of exclusive soups to show you from a UK Pret. However, they've reduced the menu because of the pandemic. Here's what we'd normally be able to find. A chicken laksa, a chicken, broccoli, and brown rice, chicken pot pie soup, miso soup, pea and mint soup, chicken katsu curry soup, mushroom risotto soup, and a red Thai veg soup.Irene: So, our soup options include the Moroccan lentil, turkey chili, and the turmeric chicken and farro. Far-oh? Fa - I think it's farro. They came with all this bread, though, which is pretty fun. And it's the good kind of bread, too. You know bread is good when it comes in, like, a triangular shape. That's just been my observation over the years. Oh, that's good for cold soup.Cameraperson: Is that a triangular shape?Narrator: Live from New York, it's "What Shape Is It?"[game-show music]Irene: Corner, corner, triangular.Joe: Yeah, Irene, I believe that's a rhombus. It's not a triangle. Triangle, to my understanding, means three sides, right? Right?Harry: Joe, you're a lot closer with a rhombus, but I personally am gonna go with parallelogram.[game-show music]Narrator: "What Shape Is It?" is filmed in front of a live studio audience.Irene: I think this is a triangular shape. But I guess fine. It's like a diamond shape. But I'm just saying that when bread comes in, like, a geometric shape, it's good bread. The fanciest restaurants I've gone to, they have bread that's shaped like this. Or, like, even sharper.Joe: What kind of bread are you eating that's sharp? Where are you going?Harry: Then, finally, we're on to the snacks. At a UK Pret, you will be able to find some mature cheddar and red onion crisps, some smoked chipotle crisps, some sweet and salt popcorn, these little hazelnut truffles, Pret A Mango, and a chocolate brownie bar.Irene: [mocking Joe] Kettle corn? What even is kettle corn?Joe: What even - what even is kettle corn?Irene: We are so exclusive, we were only able to get one of our exclusive snacks, which is kettle corn. So, this was the only exclusive snack we were able to get, but the other items on the menu are the nut bar, popcorn bar, Pret bar, and some omega-3 mix.Portion SizesHarry: Let's start with the drinks. In the UK, the majority of hot drinks only come in one size, which is 12 ounces. Pret says this is to optimize efficiency and to keep things simple for customers. However, there are two exceptions to this rule. Firstly, if you order a flat white from a UK Pret, it's served as an 8-ounce drink. Then, if you order an espresso or a macchiato, it comes in one of these adorable little 4-ounce cups.Irene: All right. So, in the US, our hot coffees come in three sizes. Small, medium, and large. It's ridiculous. But we also have some exceptions to the rules. Our flat white is only served as an 8-ounce drink. But our macchiato is 4 ounces, like the UK's. And our espresso is actually just 2 ounces. I guess they're trying to limit our caffeine intake. Maybe.Harry: We're going to measure our largest black coffee to find out if you're actually getting as much as you're told you are. So, to Pret's credit, that is exactly 12 ounces.Irene: We are not getting as much coffee as they say we are. But ... maybe that's a good thing? 20's kind of a lot. Joe: Not getting as much coffee as advertised, huh, Irene? Welcome to "Food Wars." What about iced coffees? Well, in the UK, these also just come in one size. Well, over here, we can get iced black coffee as either a 16- or 24-ounce serving. That's a lot of coffee. I don't get people who drink black coffee.Harry: We're both gonna measure our largest iced black coffee to find out what they come to. [coffee gurgling] So, once again, this came to exactly 12 ounces. So, the iced coffee is also not the advertised amount. It's supposed to be 24 ounces, but it looks like it's only about 21.Joe: It's an international coffee conspiracy! Season two, we're still dealing with this! I mean, is someone gonna do something about this?Irene: Once again, maybe not a bad thing. I feel like a lot of people are going to disagree with that. Do you need this much caffeine in your life? Probably. I don't know if Joe or Harry drinks this much coffee. I feel like Joe might. He - he seems like he would. He has that energy. Joe just looks like he just drinks, like, five cups of black coffee a day, and then he's up at, like, 2 a.m., just, like, haunted.Joe: Mm-hmm. Yes, I do. I drink a lot of coffee. I should say that it's only April and I've already passed three kidney stones this year.Harry: What about some of the food options? This is an egg salad sandwich from a UK Pret. We're going to weigh this one to see how much it comes to.Irene: It's exactly 250 grams. Maybe our eggs are heavier. It's all those preservatives. If you were raised here, you wouldn't be worried. We should probably be worried.[Irene eating egg salad sandwich]It's not that good. But I'm hungry.Joe: ♪ Egg salad is gross! ♪Irene: Like, it genuinely doesn't taste good, but I'm just taking bites of it.Harry: So, that was a classic sandwich, but what about a baguette? This is a ham and cheese baguette from a UK Pret. So, our UK ham and cheese baguette came to exactly 200 grams.Irene: Well, here's our famous ham and cheese baguette. It says it should weigh 251 grams. It's exactly 251 grams. That's impressive. That's actually kind of scary. I know it should weigh exactly the amount it says it should, but, like, it's kind of cool when it actually does.Harry:Next up, we've got this muffin. This is a double berry muffin from a UK Pret, which is a blueberry muffin with some extra blueberry compote in the middle.Irene: All right, so, we have our classic blueberry muffin, without the extra compote in the middle.Harry: Let's find out how much it weighs. ♪ Then it's a muffin! ♪ Do you know the muffin man? The muffin man? The muffin man! Yes, I know the muffin man who lives on Drury Lane. God, I love "Shrek."Joe: Could we get a Harry Shrek? Can we get Harry's face turned into Shrek, please? You know I've never seen "Shrek"?Harry: My surname's an anagram of Shrek.NutritionHarry: Let's start with the nutritional information for some of Pret's coffees. An Americano in the UK contains nothing. There's no calories, fat, sugar or salt in here.Irene: So, that's also true here. It's even the same for our largest size. 20 ounces of US Americano has basically no nutritional value.Harry: There are more notable differences when milk gets involved. Take the flat white, for example. In the UK, one of these is 80 calories.Irene: OK, well, in the US, a flat white contains 90 calories, but it apparently has absolutely no fat, while the UK version has 2.9 grams of fat. So, this is because Pret's US website bases the nutritionals for its coffees on skim milk, whereas the UK bases its info on 2% milk. If we add the nutritional info for an 8-ounce serving of whole milk from a US Pret, the flat white looks more like this.Harry: What about the least healthy drink on the UK menu? Well, it's actually this, the chocolate frappé. One of these contains 439 calories, which is a little over a fifth of your daily allowance. More alarmingly, this also contains your entire daily allowance of sugar.Irene: So, this is our least healthy drink. It's a salted caramel hot chocolate. Pound for pound, it actually has less calories than the UK's chocolate frappé, with only 410 calories compared to their 439 calories. So while the UK's drink is limited to one size, in the US we have a second size option. This brings the calories up to 700 and also takes the sugar up to 113 grams, which is more than double your daily recommended limit. Why do they let us add so much sugar? And you can take it even further by adding a syrup to your drink. One pump of Pret's toasted marshmallow syrup will add another 24 grams of sugar to your drink, bringing the total to 274% of your daily sugar allowance. Oh, God, that's sweet. That's the thing. I like my coffee sweet. Like, I only drink sweet coffee, so this is right up my lane. Like, it has to be so sweet it hurts me.Joe: Yeah, hot chocolate is what that's called. What you want is a hot chocolate.Irene: Mm. You're right, this is not coffee. It's good, though.Harry: What about some food options? In the UK, the most calorific sandwich is this one, the Classic Super Club. There is chicken, bacon, tomato, lettuce, mayo, and seasoning in here, and it leaves the total calories at 526.Irene: That's lower than our most calorific sandwich, chicken and bacon, which is one of my favorites. One of these contains 570 calories and also half of your daily sodium allowance. I did not know that. But this isn't the most calorific thing on the menu. That would be the falafel and red peppers wrap, which we weren't able to get. But it has 630 calories, which is more than any other hot food item.Harry: Now, unusually for "Food Wars," the highest-calorie item in the UK is actually more calorific than the biggest one in America. For us, it's the Swedish meatball hot wrap, which comes in at 661 calories. The calorie count might not be super high for this, but there is also 81% of your daily saturated fat in here.IngredientsIrene: For the most part, Pret uses natural ingredients for things where possible.Harry: However, after combing through their ingredients lists in the UK and the US, we did find one or two things to look out for. For example, caramel color. It's used in a range of Pret products, from the dressing that they put on their salads to the caramel syrups, which they put into their drinks. Well, in the US, you'll find caramel color in the salted caramel hot chocolate and the salted caramel latte. Which I drink. Caramel color is worth pointing out because it's on the state of California's Proposition 65 list of chemicals which are known to the state to cause cancer or reproductive toxicity.Irene: Ooh, reproductive toxicity. That's fun. Um. [laughs] See, I was scared, but the good news is there's only two types of caramel color, classes III and IV, that contain the chemical that's to blame for this, 4-MEI.Harry: The bad news is that class IV caramel color does appear on the menu in the UK. While there is some evidence that suggests that the amounts currently in our food are pretty safe, the state of California banning it isn't a great look.Irene: Meanwhile, at a federal level, the FDA still says that there is "no reason to believe that there are any immediate or short-term health risks presented by 4-MEI at the levels expected in food." So, kind of up to you. They're lying. We shouldn't be putting this out there!Harry: The one other thing worth pointing out is the difference between the wraps used in the two countries. There's only one wrap used in the UK, and it's this one, the kibbled rye wrap. Here's the ingredients list.Irene: We also have kibbled rye wraps in the US, and the ingredients list is virtually identical. But we can also get a plain tortilla wrap as part of the falafel and red peppers and Pret's chicken Parm wraps. The ingredients list for this wrap is a little more alarming. There's three different gums in here, but it's actually the fumaric acid you may want to watch out for. It's an acidity regulator that's pretty common in tortillas. But the European Union says that while it's practically nontoxic, long-term exposure is probably toxic to your kidneys due to the results of studies carried out on calves and rats. [laughing]Joe: Yeah, I would just not eat it.Irene: I wouldn't say Pret's exciting. Like, they're just a solid option. They're there for you.Joe: No, Pret's the kind of place you eat on accident once. And I'm very glad I didn't have to eat any of that food, 'cause it all looked bland as ♪ hell! ♪ I'm singing a lot today. All right. We done.

Every difference between UK and US Pret A Manger including portion sizes, calories, and exclusive items

<ul class="summary-list"><li>We compiled a list of the rarest foods around the world that you should try in your lifetime.</li><li>Try a spoonful of New Zealand's Mānuka honey, made from a flower which blooms for only 12 days.</li><li>Feast upon golden Almas caviar, sourced only from the Caspian Sea.</li></ul>From the hard to make to the hard to find to the potentially deadly to consume, we're taking a look at 18 of some of the most <keyword id="137136" type="PERSON" weightage="60" keywordseo="Rare">rare</keyword> foods around the world.Đông Tảo chicken Đông Tảo chicken, or dragon chickens, look like a bird wearing a pair of Uggs. But their oversized feet are the telltale feature of this rare bird. Đông Tảo chickens have a dark meat, with a color closer to red meat. In Vietnam, where these birds are bred, the birds are often eaten during the Vietnamese New Year, but need to pass high standards to be deemed worthy. Buyers look for a tall chicken that weighs around 5 kilograms with thick, red feet and shiny black feathers.Donkey cheese "A typical American cow produces about 28 liters of milk per day, compare that to the sole liter a single donkey generates in 24 hours, and donkey cheese already feels pretty exclusive. The milk is closer in nutritional properties to breast milk than other common varieties, and lacks enough of a key protein in cows milk to easily cultivate cheese, meaning the process to turn Donkeys milk into cheese is kept under lock and key. Super filling with a nutty, earthy flavor the cheese can sell for $500 for a single pound"Sea cucumber This giant ocean slug is a sea cucumber - a bottom feeder with a tubular shape that has no limbs and no eyes but a ton of monetary value. It can be found all over the world but is most prevalent in the Pacific Ocean. Mostly eaten in Asian cuisines, sea cucumbers are beloved for their thick, chewy bite that's full of protein and antioxidants but low in fat. The Japanese sea cucumber, full of red and orange spikes, can set you back $3,500 for a single kilo, a little more than 2 pounds.Ayam Cemani If you've never visited Indonesia, it's unlikely you've encountered this chicken: charcoal black from gizzard to feathers to feet. The Ayam Cemani, bred on the islands of Indonesia, has a dominant gene that makes the chicken appear black all the way down to its organs. Just one of these chickens could cost around $200, though due to fears of the spread of bird flu, the chicken isn't often cleared for export, which means outside the country, a bird could set you back thousands of dollars.Almas caviar While it's common knowledge that caviar is pretty rare, your bougiest caviar ain't got nothin' on this. Almas means diamond in Persian, and while all caviar comes from wild sturgeon, Almas caviar stands out from other fish eggs with a golden color derived from an extremely rare albino sturgeon that lives in the Caspian Sea. It's said to have a spongier texture, with a less salty but nuttier flavor than your average caviar.Saffron Saffron is the world's most <keyword id="6359333" type="UNKNOWN" weightage="60" keywordseo="expensive">expensive</keyword> spice, with a single pound setting you back $1,500 or more. Bringing it back to high school earth science, the spice comes from the stigma of a saffron crocus flower, or the part of a flower where pollen germinates. Since each flower grows only three stigmas, it takes 17,000 flowers grown on a quarter acre of land to make a single pound, probably making the price seem a little more reasonable.Matsutake mushroom Matsutake mushrooms are known as the king of mushrooms in Japan. In wild forests, these mushrooms are rare because they need really specific conditions to grow, and even then, the blossoming mushrooms are susceptible to becoming snacks for wildlife. Many say they're worth the hunt for their spicy, pungent aroma and woodsy, earthy flavor.Swallow's nest soup When you think of a bird's nest, you likely picture a mound of twigs and leaves. But swiftlets make their nests entirely of their own sticky saliva, crafting a hard, transparent mass to hatch their chicks. In the wild, the birds build their nests on dangerously high cave ledges, making harvesting nearly, but not quite, impossible. The nest is cooked into a gelatinous soup full of protein.Fugu Fugu, a type of puffer fish, have poisonous livers, eyes, and ovaries that, when not properly removed, are more lethal than cyanide if consumed, giving the fish a reputation as the most dangerous <keyword id="6181" type="COMPANY" weightage="100" keywordseo="Food">food</keyword> on Earth. It's because of this toxicity that preparation of the fish is highly regulated by the government in Japan, where fugu is a considered a delicacy. Chefs train for years before taking an extensive exam just to earn a certification to serve fugu. When sliced into sashimi, fugu has a mild, fresh taste with a chewy texture.Yubari King melon This melon might look like your average cantaloupe, but it is so much more. In fact, one Yubari King melon sold for $14,500 in 2018. And although the melons are grown in temperature- controlled greenhouses for cultivation all year round, they're still pretty rare. That's thanks to the meticulous TLC farmers pay their crop through the entire growing process, where each melon tree is pruned of its crop down to a single fruit, which they even massage by hand to ensure perfection. If you're looking to taste one yourself, make some friends in high places, since Yubari King melons are typically purchased as gifts.Iberian ham Bred exclusively in the Iberian Peninsula of Spain and Portugal, roaming freely in cold, rocky oak forests, feeding off grains and acorns, lives the black Iberian pig. The most coveted part of the animal is the legs, which are buried in salt for 15 to 20 days and cured in stages over years before they're finally ready for sale. The finished legs are sliced wafer thin, making for a uniquely fatty, succulent bite of sweet, salty ham with a bit of a nutty flavor.White truffles Truffles in general are pretty rare, but white truffles take it to the next level. Prone to growing near the roots of hazelnut and oak tree trees in Italian mountains, truffles are wild fungus that require specially trained dogs or hogs to sniff out. A white Alba truffle lacks an outer shell, giving it a golden color with a knobby shape and a slightly garlicky, rich, woody and earthy flavor.Maple syrup We all know the excitement of thick, sugary syrup blanketing a stack of pancakes on a Sunday morning. So it may be a shock to hear that sugary goodness is often more than likely a blend of high-fructose corn syrup and extracts. 40% of the US's real, pure maple syrup is tapped from the trees of Vermont. And while you may be thinking, "A forest of trees, all this syrup, there's no way its so rare!" it takes 44 gallons of sap to make a single gallon of real maple syrup. Grade A syrup is the most delicious and expensive to produce, with its lighter golden color and accompanying delicate taste.Mānuka honey Mānuka is a flower native to New Zealand that blooms for only 12 days. After the bees do what bees do, Mānuka honey is available for harvest for a super short two to six week period, which is why honey from this particular flower represents about 1% of the honey in the world. It has a rich, earthy flavor and is thinner than honey you're likely used to.Icelandic salt Icelandic Salt From kosher to sea to table, salt is one of the most prevalent seasonings around the world, but not all salt is created equal. Pure Icelandic salt can set you back about $30 per pound, which is 30 times the price of common table salt. That's because this salt comes from one of the coldest, most remote regions of Iceland where its meticulously harvested and processed by hand, making it a favorite among some of the world's best restaurants.Parmesan cheese Like Champagne or Camembert, Parmesan cheese is a regulated food that can only be made in the small region for which the food is named. Parmesan hails from a part of northern Italy called Emilia-Romagna including a town called, you guessed it, Parma. With only 329 dairies certified to make this cheese in the region - and due to the strict regulations, that means the whole world - Parmesan can cost more than double the price of more common cheeses, like cheddar.Madagascar vanilla With rows of vanilla extract and flavoring in the grocery store spice isle, vanilla might not seem like a rarity, but you're less likely to come across real whole-bean Madagascar vanilla than you might think. In fact, this long pod is one of the most difficult plants to harvest in the world, with flowers that bloom for only one single day a year and need to be hand pollinated that same day before pods are harvested and cured for months. And if you're totally fine with vanilla extract, keep in mind a lot of the products on those shelves aren't real vanilla, because even that process is time intensive, needing pods to be soaked in clear alcohol for up to two years.Wasabi Wasabi might seem like a common enough item, but in reality, the side of green paste you get with your sushi likely isn't the real thing, but rather a blend of root vegetables from the same family, like horseradish and mustard. Real wasabi is one of the hardest plants to cultivate and maintain in the world, needing ultra specific water flow, sunlight, soil, and consistent temperatures to thrive. Even then, it takes about a year and a half to grow before it's harvested by hand and ground into a paste for an earthy, rich, and more floral flavor than the grocery store fare.So which rare foods do you want to try? Are there any we missed? Let us know in the comments below.

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