Going Nuts For Nuts
Nuts, nut butters, nut milk - it’s never been so popular to include nuts in all their forms into our diets - a far cry from the once avoided ‘reduce fat’ craze of the 80’s and 90’s. Whether you’re roasting them, salting them, blanching them or just eating them plain, nuts are one of the most versatile, edible foods in the food chain. Unless you have a nut allergy, you absolutely should make nuts a part of your daily diet plan. Packed full of heart-healthy fats, protein, vitamins and minerals, it’s no wonder nuts have made such a comeback!
So, what’s in nuts that makes them so healthy.
Fats - monounsaturated, polyunsaturated and omega-3 are the heart-healthy good fats that keep the cardiovascular system healthy.
Fibre - important for bowel health and assists with blood sugar control and lowering cholesterol levels.
Antioxidants and phytochemicals - such as vitamin E, are known to boost immunity, support glowing skin, hair and nails. It may also protect against chronic diseases like heart disease.
Folate - important during times of rapid growth, as in adolescence and pregnancy, and may offer added protection for the heart.
Arginine - an amino acid that helps keep our blood vessels more flexible to help prevent blood clots and improve blood flow.
Copper, zinc and selenium - minerals that have many roles in the body and are vital for good health.
Magnesium – a crucial mineral for muscle contraction, energy and nutrient production and forming strong cells and bones.
But not all nuts are created equal!
All nuts have different nutrition credentials and will offer various health benefits - find your perfect match with the following guide:
Almonds: protein, calcium and vitamin E.
Brazil nuts: fibre and selenium. Just two brazil nuts a day provide 100% RDI for selenium for an adult.
Cashews: non haem (plant based) iron and a low GI rating.
Chestnuts: low fat, fibre and vitamin C (although much vitamin C is lost during cooking).
Hazelnuts: fibre, potassium, folate, vitamin E.
Macadamias: highest in monounsaturated fats, thiamine and manganese.
Pecans: fibre and antioxidants.
Pine nuts: vitamin E and the arginine amino acid.
Pistachios: protein, potassium, plant sterols and the antioxidant, resveratrol.
Walnuts: alpha linoleic acid, plant omega 3 and antioxidants.
How many nuts should I have?
A healthy daily intake of nuts is 30g, or ¼ cup, or a small handful.
Tips to adding nuts to your diet
Opt for raw nuts and avoid nuts roasted in unknown oils. Bake or roast your own by brushing olive oil over them and baking until brown.
Portion nuts into a container or zip-lock bag and pop them into your bag to take to work.
Sprinkle nuts over your meals. They’re great with breakfast cereal, in a stir-fry or over a salad.
Try spreading nut butters on fruit like a banana or an apple.
Buying nuts in bulk can be a cheaper way of increasing your nut intake. Try storing nuts in the freezer. Nuts are very oily and that oil is eager to go rancid. The freezer will stop this from happening.
