Crazy About Nuts
Nuts have again and again been proven to be a great food to add into your everyday diet, due to their nutritional composition and the health benefits that they claim to provide.
Unless you are allergic to nuts, with this article I aim to shed some light onto why nuts are so good for us in the first place, how they can benefit us and also some practical information on how you can include more of them into your eating routine.
Grab a handful of your favorite nuts and I wish you happy reading ahead.
COMMON EXAMPLES OF NUTS
Here are some of the most common types of nuts that can be seen in a regular supermarket, most of which I will be mentioning later on:
Almonds
Walnuts
Pistachio
Walnuts
Pecans
Cashews
Macadamia
Brazil nuts
Hazelnuts
MOST NUTRITIOUS NUTS
Almonds
Almonds are known to be packed with heart-friendly monounsaturated fat, fibre and vitamin E, as well as having the highest calcium content of any nut. Calcium is needed for strong bones as well as the functioning of our nerves and muscles. Vitamin E helps with ensuring healthy and non dry skin.
Their high fat level is also good for managing our cholesterol levels which is beneficial for our heart.
It has also been shown that eating the fibre rich skin of almonds can support our gut health through promoting the growth of beneficial bacteria in our gut, once again benefiting our health
Walnuts
Walnuts unlike other nuts that mainly contain monounsaturated fats, contain polyunsaturated fats which also include essential (have to be consumed trough food) Omega 3 fatty acids that have a profound effect on our mental cognition and functioning.
In fact walnuts are one of the most rich plant sources of Omega 3 fatty acids. You can read more about foods that benefit our brain here
Pistachios
Compared to most other nuts, pistachios interestingly have a lower fat and calorie content than other nuts but also contain the highest amount of potassium.
Pistachios are rich in phytosterols that benefit our skin and lower LDL cholesterol levels, benefiting out cardiovascular health. Uniquely pistachios are also known to contain lutein and zeaxanthin which are both antioxidants that protect and benefit our eye health.
Pistachios also host a lot of fibre making them great for our gut health.
Cashews
Cashews contain a high amount of protein and are a good source of the minerals iron, zinc, manganese and magnesium. Magnesium has been shown to help with memory loss, while the other minerals aid in immunity and bone health
Furthermore cashews are also a source of heat friendly monounsaturated fats and plant sterols that help with managing cholesterol levels
Pecans
Primarily being antioxidant rich, pecans are also known to contain plant sterols which are compounds found in plants that are effective at lowering blood cholesterol levels, which helps prevent plaque formation inside our arteries.
Other than that, pecans are also rich in the following health friendly minerals: calcium, magnesium and potassium which help lower blood pressure.
Brazil nuts
Brazil nuts are mainly known for their very impressive selenium content where even just 2 or 3 brazil nuts per day can be sufficient for your daily selenium intake. other than that, selenium acts as a protective antioxidant that supports your immunity and helps with wound healing
In general, eating brazil nuts can reduce inflammation in our body, support brain function and improve our thyroid function
NUTRITIONAL COMPOSITION
High in ‘good fats’ namely monounsaturated fats and polyunsaturated fats
Low in saturated fats
Good sources of protein
Free of dietary cholesterol
High in dietary fibre
Rich in phytochemicals that act as antioxidants
Rich in vitamins and minerals such as vitamins E, B6, niacin and folate and minerals like magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium
GENERAL HEALTH BENEFITS OF NUTS
Better weight management
Feeling fuller sooner (fat content)
Lower heart disease risk
Reduction in inflammation
Reduction in LDL (bad) cholesterol
Good for cognitive functions
Better absorption of fat soluble vitamins
Lower risk of diabetes
SERVING SIZE
One serving quals approximately 30 grams or one handful per day or a couple times per week.
However when it comes to eating nuts, there are 2 types which you have to watch out for:
Salted or sweetened nuts - too much salt or sugar eaten will outweigh the benefits of the nuts
Nuts roasted in oils - Additional added calories that are not necessary
HOW TO INCLUDE MORE NUTS IN YOUR DIET
Have nuts as a snack
Make a batch of home roasted nuts with your own seasonings and flavors
Add a mix of nuts and seeds on tops of soups, breads, smoothies and salads
Make granola or breakfast cereals including nuts
Include nuts in baked goods or even blend them with other ingredients to make dressings and sauces
I hope that now with this information in hand you are a little more informed on why a suitable daily serving of nuts is so beneficial and healthy for all various aspects of our health. I hope I have inspired you to include more of a variety of nuts into your weekly diet and experiment with different recipes that include nuts.
Thank you for reading :)
