Nuts About You

 

Nuts can do great wonders for you because they are a powerhouse of energy, full of natural fibre, proteins, minerals and even unsaturated fats. Many people avoid them because they believe they are full of calories. Yes, Nuts are high in calories, but it only becomes a problem if you exceed the recommended 10z daily portion.

To improve your Nut knowledge, we have picked the top 6 nuts including those we termed impostor nuts because they do not grow underground like true nuts do!

1. Almonds

What’s in it?

• Almond Nuts contain calcium, protein, fibre, zinc, magnesium, potassium, fiber, protein, copper, iron and some B vitamins.
• They are high in many antioxidants, such as vitamin E, which helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Vitamin E also helps improve skin and hair.
• Regular consumption of almonds can help lower cholesterol, boost brainpower, prevent birth defects, fight constipation, strengthen bones and reduce the risk of Type 2 diabetes.
• They are also an excellent source of healthy monounsaturated fats, which have been associated with reduced risk of heart disease.
• They can reduce hunger and promote weight loss

2. Hazelnuts

What’s in it?

• Hazelnut has just 36 per cent fat. It also contains vitamins E and B6, thiamine, niacin, folic acid, as well as calcium.
• Hazelnuts are packed with folate, a vitamin that protects against birth defects and possibly cancer and heart diseases.

3. Brazil Nuts

What’s in it?

• An excellent source of B-complex vitamins such as thiamin, riboflavin, pantothenic acid, niacin, folate, and pyridoxine; Also Contain minerals such as manganese, selenium, potassium, calcium, iron, phosphorus, and zinc;
• Just two of these nuts will meet your RDI for selenium, an antioxidant depleted in many soils. Selenium is reported to prevent coronary artery disease, cancer and liver cirrhosis. Selenium is also crucial in the development of healthy ovarian follicles, which are responsible for the production of eggs in women.

4. Cashews

What’s in it?

• Cashews are a great source of folate, Vitamin B, iron, magnesium and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anaemia, and zinc is critical to immune health and healthy vision. Magnesium, on the other hand, helps improve memory and protects against age-related memory loss.
• The fat content in cashew nuts is considered to be ‘good fat’, because it has the ideal ratio of saturated, monounsaturated, and polyunsaturated fats, for optimal health.

5. Peanuts or Groundnuts – Impostor Nut!!

 Here is a surprising fact: Peanuts aren’t nuts – they’re legumes.  Peanuts actually grow underground, as opposed to nuts like walnuts, almonds, and so on that grow on trees (and are sometimes referred to as “tree nuts”). We decided to add them to the list because they also contain some healthy vitamins and minerals.

What’s in it?

See Also

Healthy Food on a Budget; By Chioma Nwachukwu

• Peanuts are rich in monounsaturated fats, Vitamin E and Manganese.
• Filled with almost 22{54d2fcdcd494adb6982253be6fe8d5492e5f586157f419110131714f9092ec60} of anti-oxidants, they can boost your immune system and keep you away from cardiovascular diseases.
• Peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects.)

6. Tiger Nuts – Impostor Nut!!!

 Tiger nuts are actually small tubers and can be found as a weed, crop or in the wild.

What’s in it?

• They are quite a high fibre, which helps to fight constipation. It can also act as an appetite suppressant. Great for controlling body weight
• They have a high content of Vitamin E and C and minerals like magnesium, phosphorus and potassium.

 IMPORTANT POINTS TO NOTE

• Nuts are great with carbohydrates, like fruit or juice because it helps slow down digestion and the breakdown of sugar.
• Recommended daily consumption is 1oz, which is no more than a handful (it may be a mixture of nuts or only one kind).
• Allergies are common amongst those with hypersensitivity to dietary substances from tree nuts and edible tree seeds. Symptoms include abdominal cramping, nausea and facial swelling amongst others.

Culled from tw March 2017 edition.