Go Nuts

Nuts are good for us. They contain protein, vitamins and minerals, and are a good source of healthy fats. They’re rich in carbohydrates, antioxidants and fibre and also provide B vitamins, vitamin E, calcium, magnesium, phosphorus, potassium and other valuable nutrients. Nuts are also a great dietary source of healthy monounsaturated fats. Nuts are definitely part of a healthy diet.

Most people don’t eat enough of them, which is partly due to their high calorie and fat content. Yes, they may be high in fat, but they contain high levels of healthy fats, which are known to have heart-protective benefits. Researchers have found that people who eat nuts regularly have lower risks of heart disease, and research is showing that health benefits appear to increase as nut consumption increases. Research suggests the risk of coronary disease and the risk of developing type 2 diabetes both appear to decrease as nut consumption increases from consuming them less than once a week, to consuming them once or more per day. To gain the maximum benefits, studies suggest that 30 to 60 grams of nuts should be consumed daily. (Research is from the American Journal of Clinical Nutrition).

As nuts come from a variety of plant types, each variety of nut has its own nutritional benefit. A few examples are:

Almonds provide vitamin E, copper and iron, protein and dietary fibre, which can promote healthy aging, protect against Alzheimer's disease, decrease free radial damage and help the digestive system work effectively. Almonds can promote healthy skin and are know to improve bone density.

Brazil nuts are rich in protein, fiber, selenium, magnesium, phosphorous, vitamin E and thiamine. Selenium in these nuts helps to ward off the risk of cancer and helps fight carcinogenic free radicals. Brazil nuts can also help maintain weight and may help in the proper functioning of the thyroid gland.

Cashews provide us with protein, iron, zinc, magnesium and copper. They have high levels of monounsaturated fats, which promote good cardiovascular health. Cashews can help to reduce triglyceride levels in people with diabetes and research suggests incorporating cashew nuts in the diet can help reduce the risk of developing type 2 diabetes. Cashews are also a rich source of antioxidants, which can help in eliminating free radicals that can cause harm to our cells.

Pecans are a good source of protein, vitamin E, the B vitamin thiamine, calcium, magnesium, potassium, zinc, monounsaturated fats and fibre. Pecans can help with blood pressue, breast cancer, prostate health and heart health.

Walnuts are a rich source of omega –3 fatty acids and magnesium. They help strengthen the immune system, protect the heart and help nourish the brain. They help reduce cholesterol levels in the body and aid in production of good cholesterol. They are also known to increase bone density and prevent gallstones.

When purchasing nuts, look for natural unsalted nuts and buy organic if possible. Also watch the added salt content on packaged nuts. The sodium content can be quite high which isn’t good for hypertension and other health issues. Another thing to keep in mind is although nuts make a perfect snack, don’t get too nutty over them. A handful of nuts packs around 200 calories, so it’s best to dole them out in a small container rather than eat them right out of the bag/can.

Whether it’s almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios or walnuts, the list of benefits each nut provides is endless. The next time you feel like a snack, reach for some nuts. Don’t fret too much they may be high in fat and calories; they’ll do the body more good than you can imagine. Go ahead and go nuts!

Note: Nuts should not be eaten by anyone who has an allergy to them. Always check for allergies before giving any nuts to children or adults.