Eating nuts is a great way to keep a heart healthy diet. Nuts are a great addition to healthy diet as they are generally high in protein and are a great source of iron, dietary fiber, vitamin E, B vitamins and essential minerals. Nuts are nutrient dense and contain essential fatty acids which are monounsaturated and polyunsaturated fats; they are the “good” types of fats that can reduce cholesterol. Studies reveal that people who consume nuts daily and in moderation are less likely to suffer from cardiovascular disease, and consuming a mixture of nuts such as almonds, walnuts, and cashews can lower LDL “bad” cholesterol. Look to nuts to replace saturated fats, they can add a ton of flavours to your favourite recipes and are a great snacks for in between meals. Eating nuts is an easy and tasty way to meet dietary recommendations for a nutritious and healthy diet. Make sure you thoroughly chew the nuts in order to promote proper digestion and to release all the nutrients in the nuts to reap all its benefits! Make sure you eat in moderation.
Nuts are nutritional and beneficial for:
Heart health- reducing the risks for cardiovascular disease, by lowering the total LDL “bad” cholesterol. Nuts contain no cholesterol.
Weight control- controlling total calories in the diet and eating a handful of nuts helps prevent weight gain and promotes weight loss. Fibre, essential fat and protein helps keep your stomach feeling satisfied for longer, eating less during the day.
Diabetes- studies for Harvard School reported that eating 5 or more 1 ounce servings of nuts per week reduces their risk for Type 2 diabetes by almost 30% in comparison to those that rarely or did not consume nuts.
Almonds contain protein of the very finest quality. It yields very delicious and highly digestible oil. Almonds are great source of vitamins and minerals such as potassium, calcium, magnesium, iron, vitamin E, vitamin B’s and folate. It has dietary fiber to help maintain a healthy digestive system and copper for the maintenance of healthy skin. Almonds are a great snack on their own, raw, soaked or toasted. They make a great addition to any salads for an extra flavour and crunch.
Brazilian nuts are a good protein quality source. The nuts tastes creamy and rich, the texture is similar to a coconut.It can be eaten raw, roasted and salted. Brazil nuts also provide minerals such as calcium, copper, magnesium, manganese, potassium, phosphorus and selenium; and vitamins such as vitamin C, vitamins B, niacin and folate. Brazil nuts are a great source of the amino acid called methionine, its responsible for the break down and utilisation of dietary fats for energy. Methionine also supports the production of an antioxidant called glutathione, which is useful for combating free radicals in the bodies (free radicals are organic molecules responsible for premature aging, tissue damage and chronic disease states).
Cashew nuts are a kidney shaped seed that has a delicately sweet flavour. It’s a very popular nut due to their many health benefits. It’s jam packed with nutritional content high in essential minerals such as iron, magnesium, zinc, phosphorus, manganese and copper; and vitamins such as vitamin K, vitamin E, vitamins B and folate. Cashew nuts are filled with essential fats “good” fats (which are monounsaturated and polyunsaturated fatty acids). Their fatty acid profiles contribute to good health, which lowers the risk of heart disease. When eaten in moderation, the dietary fiber and high energy density contents play a beneficial role in the maintenance of weight management. Recent studies show that cashews and other nuts work with a person’s lipid profile to have a beneficial effect for those with diabetes or at risk of diabetes.
Macadamia nut is the only major commercial food crop that is native to Australia. The oils in macadamia is rich in monounsaturated fat “good” type of fats, it’s been shown to significantly reduce blood serum cholesterol levels and helps maintain good levels of HDL “good fats” and decrease levels of LDL “bad fats”.
Macadamia does not contain any cholesterol, it does not contain trans fatty acids. Macadamias produce significant amounts of protein consisting of essential and non-essential amino acids. It tastes great eaten raw and dry roasted; and can be used to enhance flavours of many recipes. Macadamias are rich in dietary fiber, vitamins, minerals and phytonutrients which are essential and beneficial to good health. Enjoy the wonderful flavour and texture of macadamia nuts.
Delicious, crunchy, nutty and flavoursome peanuts have very high plant protein content and a significant amount of iron, zinc and magnesium. Peanuts are a good source of vitamin D and vitamin E which is shown to act as an antioxidant. Peanuts are found to contain monounsaturated and polyunsaturated “good” fats lowering your cholesterol level and may reduce your risk of cardiovascular disease. These nuts a great source of dietary protein with fine quality amino acids that are essential for growth and optimum health. Peanuts can be eaten on its own, roasting enhances the taste. It can be roasted, crushed and sprinkled over tossed salads and desserts.
Pecan nuts have been a tasty favourite for centuries. They are a great addition to any diet with many associated benefits! Eating a handful of pecan daily may play help protect the mind by playing a role in protecting the nervous system. It contains vitamin E, a natural antioxidant preventing cell damage. Since it’s the highest rank among all nuts to contain the highest antioxidant capacity, it may decrease the risk of cancer, coronary heart disease and neurological disease such as Alzheimer’s. Pecans contain plant sterol that plays a role in lowering cholesterol. Pecans may aid in weight loss and maintenance as it increases the metabolic rate and increases satiety. Pecans promote a healthy heart as it contains the “good” fats (monounsaturated and polyunsaturated fats). Pecans are nutrient dense containing more than 19 vitamins and minerals. It’s a good source of quality protein and contains no cholesterol. A great snack for in between meals!
Pistachio nuts are crunchy and delicious tasting that is packed with many health benefits. The amino acid arginine in pistachios plays an important role in the cardiovascular system. Pistachios are a great choice of snack because they contain almost 90% unsaturated fat (good fats). Pistachios are antioxidant powerhouses, which help fight against free radicals. Pistachios are a great source of vitamin C, vitamin K, potassium, copper and manganese; these are very important vitamins and minerals for good health. It also delivers potassium and great source of phosphorus and magnesium. Pistachios are a good source of Lutein and Zeazanthin (antioxidants) which help support good eye health! Be wary of purchasing low grade pistachios saturated in too much salt (sodium), too much salt intake leads to high blood pressure and other cardiovascular diseases. Make sure you look for the strong greens and brown earthy coloured pistachios for a good quality product.
Walnuts are delicious and revered since ancient times as a symbol of intellectuality as the shape resembles that of a brain! Walnuts are enriched with many health benefiting nutrients that are essential for optimum health. They are rich in monounsaturated fatty acids “good” fats, with regular moderate intakes in the diet helps lower total cholesterol, lowers LDL “bad” cholesterol and increase HDL “good” cholesterol levels in the blood. The omega-3 fatty acids in walnuts have anti-inflammatory effect that helps lower the risk of high blood pressure, coronary heart disease, strokes and breast, prostate and colon cancers. These nuts have phytochemical substances that help contribute anti-oxidant activities and have potential health effect against cancer, ageing, inflammation and neurological disease. Walnuts are a rich source of vitamins and minerals essential for good health. Great for a snack in between meals! Munch on a handful of these and you will attain recommended levels of vitamins, minerals and protein.
