It has recently been suggested that nuts may be considered a “health food.” During the recent low-fat craze, We were convinced that nuts were too high in fat to include in a healthy diet. The fact that they are excellent sources of protein, minerals (magnesium and copper), “good” monounsaturated fats, vitamin E, folic acid, fibre, and naturally occurring cholesterol-lowering compounds called plant sterols, as well as quite low in “artery-clogging” saturated fats and therefore good for the heart, was not ever mentioned.
Several studies over the past several years have shown the health benefits of nuts:
An ounce of nuts is usually equal to about 170 to 180 calories. Sample amounts are approximately 20 almonds, 15 cashews, 18 hazelnuts, or 10 walnut halves. The best way to add nuts to your diet is to eat them instead of other foods, especially ones that contain heart-damaging fat (cakes, biscuits, chocolates, etc.
Portion control is key. Here are some ways to add healthy “nut” fat to your diet:
- Top up your morning oats with chopped almonds or walnuts
- Add your favourite nuts to yogurts and smoothies
- Add to salads for more protein punch !
- Make pestos with cashews and pine nuts
- Add pine nuts to pasta
Did you know that just 2-3 organic brazil nuts provides the recommended daily allowance of selenium us women need for optimal thyroid and immune function.