Regular enjoyment of eating nuts as part of a well balanced diet can protect your heart and reduce your risk of developing type 2 diabetes. In moderation, eating nuts can also assist in managing your weight. Containing a wide range of important vitamins, minerals, antioxidants and other phytochemicals, nuts will naturally help in assisting your overall general health.
High in Fat. Yes, but Healthy!
Simply because nuts contain a high fat content doesn't mean they are unhealthy. In fact, nuts contain a great source of good fats, both monounsataurated and polyunsaturated, which have been proven to be essential for regulation of blood cholesterol.
Nuts that contain high levels of monounsaturated fats include macadamias, cashews, almonds, pistachios and pecans.
Nuts that contain high levels of polyunsaturated fats include walnuts, hazelnuts, pine nuts and brazil nuts.
Fibre in Nuts
Eating nuts constributes fibre into your diet and eating soluble fibre will keep you satisfied for longer periods. The dietary fibre contained in nuts will also help to lower blood cholesterol and is an essential ingredient to maintain healthy bowel function.
Folate in Nuts
One of the B Vitamins, Folate is associated with heart health, cancer protection and a lower risk of birth defects in newborn babies. Vital for good health, and to provide additional folate in your diet, include hazelnuts, chestnuts, cashews, pine nuts, pistachios and walnuts.
Magnesium in Nuts
The mineral magnesium is essential for good nerve and muscle function and assists in strengthening bones. By including an average serve of 30g of brazil nuts, almonds and cashews will provide more than 75% of the recommended daily intake for magnesium.
Zinc in Nuts
This mineral is necessary for many processes in your body including strengthening the immune system as well as healing and protecting your skin. Consuming one third of a cup of cashews, almonds and pecans will provide you with more than 15% of your recommended daily intake.
Selenium in Nuts
Essential for a well functioning immune system and thyroid gland, Selenium will also protect cells from damage in your body. Particularly rich in selenium are brazil nuts, with just two providing all your daily requirements of selenium.
Antioxidants in Nuts
Antioxidants contained in nuts include flavonoids as well as a compound calld luteolin. These anitoxidants are known to assist in slowing down the ageing process and also protect your body from a variety of lifestyle related diseases.
Arginine in Nuts
The building block of protein, arginine is an amino acid that maintains the health of your blood vessels. Brazil nuts, walnuts, hazelnuts, pine nuts and pistachios all contain good sources of arginine.
Plant Sterols in Nuts
Plant sterols are substances that reduce cholesterol absorption from the gut. Plant sterols are found in tree nuts such as pistachios, cashews, almonds and pecans. Consuming these nuts will contribute this important ingredient into your diet.
Recommended by health authorities around the world, including more plant foods in your diet is vital for good health. Fruits, vegetables, grains, nuts and seeds are all plant foods which protect you against many of the lifestyle related issues seen today. One of healthiest diets in the world today is experienced by the people of the Mediterranean who include plenty of plant foods and nuts daily in their diet.
Ensure you include nuts in your diet today to maintain optimal health.