Talking nuts today, (yes, a common thing I do) – but seriously just how good are nuts?
This tiny little bit of food is power packed with lots of essential nutrients – and different nuts contain different things. Example – the Brazil nut is a great source of selenium but also good at reducing the LDL cholesterol, however, research has shown that you only need to have four of these awesome nuts ONCE A MONTH.
Yup, only once a month that’s all it takes to help get that bad cholesterol down.
Now some nuts are healthier than others but they are all a good source of unsaturated fat – the good fats – they’re also a great source of protein and most are a good source of vitamins B and E.
The top 5 for me are:
- Macadamias which contain more heart-healthy monounsaturated fat which has been shown to lower cholesterol and blood pressure.
- Cashews are very high in iron, zinc and magnesium. Iron helps keep your blood oxygenated, zinc is great for the immune system and magnesium can improve memory.
- Brazil nuts, as mentioned above, the selenium can help prevent cancer.
- Almonds, these nuts contain more fibre than any other nut and they’re also the highest in Vitamin E
and number 5
- Walnuts – quite a maligned nut, but contains the most antioxidants of any nut around. Also contains the most omega-3 fatty acids which fights inflammation And high in manganeses which can reduce PMS symptoms.
The beauty of nuts is that you can use them in lots of different ways. Not only having them as a raw snack but they can be used for making milk, the base for creamy sauces and dressings and butters.
Here’s a tip – Keep your nuts fresh by storing them in the fridge it gives them a longer ‘shelf’ life.
Oh, and one last thing – they’re a great source of calcium and magnesium for healthy bones – see don’t need animal dairy at all if you’re eating nuts
I’ve talked about nuts before – so go here to get the gen on making nut milks – The Humble Nut