Going nuts about nuts!
Don’t we all love munching on nuts? Nuts are not only great as a healthy snack but it also contains a lot of antioxidants, Omega 3 fatty acids, vitamins E and B, protein and essential minerals. Nuts have low glycemic indexes (GI) which prevent insulin levels from spiking too high upon consumption.
Nuts are the most healthy when eaten raw as some of the nuts’ natural oils are lost during the roasting process. Although nuts are healthy, eating in excess would cause people to put on weight and may cause pimples as nuts are also high in fats.
Read on to know your nuts!
1. Hazelnut
- Rich in protein
- Rich in unsaturated fats
- Contain thiamine and vitamin B6
- rich in folate that prevents megaloblastic anemia and neural tube defects in new borns
- Contains manganese, magnesium, copper, potassium, iron, zinc, calcium and selenium
- Gluten free
2. Walnut
- High in Omega 3 and vitamin E
- “Brain food”- Good for the brain
- Contains manganese, copper, potassium, iron, zinc, calcium and selenium
3. Pistachios
- Lowest in calories compared to other nuts
- Help to reduce cancer risk
- Increase levels of lutein, beta-carotene and gamme-tocopherol in the blood
- Oils in pistachios help to reduce inflammation that is linked to cardiovascular diseases, obesity and cancer
4. Brazil nuts
- Rich in selenium
- Good source of magnesium, vitamin E, copper, manganese and thiamine
- Gluten free
- High in calories but has a good source of mono-saturated fatty acids that help to lower LDL cholesterol
5. Cashew nuts
- Very high in mono-saturated fatty acids (oleic acid and palmitoleic acid) that lower LDL cholesterol levels
- Rich in selenium, manganese, potassium, copper, iron, zinc and magnesium
- Rich in vitamin B5, B6 and B1
- Contains zeaxanthin that is an important pigment flavonoid antioxidant that are important for the eyes
- High in calories
1. 6. Almonds
- Help to lower cholesterol
- Help to maintain weight loss
- Reduce oxidative damage from smoking
Improve insulin sensitivity therefore preventing diabetesContains more fiber compared to other nuts Gluten free
2. 7. Pine nuts
- Good source of phosphorus
- Contains thiamin, riboflavin and niacin
- Fatty acids in pine nuts aid digestion and suppress appetite
- Gluten free
3. 8. Peanuts
- Rich in energy
- Contains oleic acid that lowers LDL cholesterol levels
- Good source of dietary protein
- Good source of resveratrol (antioxidant) that reduces risk of stomach cancer and stroke
- Good source of vitamin E, magnesium, copper, iron, calcium, zinc and selenium
4. 9. Pecans
- High in vitamin E
- Rich in monosaturated fatty acids that help to control LDL cholesterol
- Contains ellagic acid that removes toxic oxygen-free radicals therefore protecting the body against cancer, diseases and infections
- Rich in calcium, zinc, copper, iron, magnesium, manganese, potassium and selenium
5. 10. Chestnuts
- Low in calories
- Rich in vitamin C and phyto-nutrients that has health benefits
Rich in folatesRich in mono-saturated fatty acids (oleic acids and palmitoleic acids)Good source of magnesium, iron, manganese, phosphorus, zinc and potassiumGluten free
6. 11. Macadamia nuts
- Rich source of energy
- Good source of dietary fiber
Rich in mono-saturated fatty acids that lowers LDL cholesterol levels
Contains vitamin B6 and small amounts of vitamin A and E that helps to prevent damage from oxygen-free radicalsGood source of magnesium, iron, manganese, phosphorus, zinc and potassium
Although nuts are beneficial for health and are good as a healthy snack. Do not over consume nuts as they are high in calories and may lead to weight gain and may cause breakouts. It is good to portion your nuts into small bags and just snack on one bag whenever you feel the urge to eat 😉 This allows you to still enjoy your nuts and keep your weight in check 🙂
For other healthy food post such as the benefits of avocados & lemons, how to cut fats in baking, good alternatives to fatty ingredients, head on to our blog to check it out 😉