TOP PICKS: 4 HEALTHIEST NUTS
BY: FITZ-GEORGE RATTRAY
We seldom stop to think about the actual benefits of nuts. Many of us will tear through a tin or bag of peanuts, cashews or mixed nuts but as with all things, the healthy quantity is the last thing on our minds, not to mention how much good they can do for us, and which ones are better than the other.
“Nuts” refer to the general group of foods which includes:
- Legumes (a pod which can be split in half containing edible seeds, such as peanuts, peas, beans)
- Tree nuts which are true/botanical nuts (fruit and seed surrounded by a permanent hard shell, such as hazelnuts, chestnuts)
- Drupes (tree nuts with fleshy fruit surrounding a hard-shelled nut such as almonds, pecans, pistachios, cashews).
If you do not have peanut or tree nut allergies there is a wealth of nutrients and healing benefits to harvest from nuts.
Instead of having processed snacks, you can replace them with healthier options like easy to find, packable and tasty nuts.
Nuts are loaded with antioxidants, vitamin E, magnesium, copper, the amino acid arginine, which helps lower cholesterol and the risk of hypertension, and unsaturated fats which are invaluable for lowering the risk of heart disease. According to the Journal of MBC Medicine, eating nuts daily reduces the risks of heart disease, cancer, respiratory illnesses and diabetes by 30%, 15%, 50%, and 40%, respectively. A serving of nuts also contains 3 to 8 grams of protein.
Here are my top picks for healthiest nuts.
Walnuts
Walnuts are the all-time nutritional superstar of the nut kingdom. They contain rare, invaluable phytonutrients such as the anti-inflammatory tannin tellimagrandin and the flavanol morin. These decrease the risk of several cancers including breast and prostate. If that wasn’t enough they also contain high levels of magnesium, which has been identified as a depression fighter, zinc, manganese, phosphorous and selenium. Recent studies are also showing that walnuts may contribute to brain health and guard against dementia.
Pistachios
Because pistachios are relatively low in calories they are a favorite of mine, giving more nuts per serving J.
Almonds
Almonds contain fiber for digestive health and weight management, Vitamin-E for skin health, trace minerals like magnesium and phosphorus, critical for maintaining strong teeth and bones. They contain Riboflavin and L-carnitine, good for brain activity and the development of new neural pathways, and boosts immunity and energy.
Brazil nuts
Known as the skin and hair nut. Selenium in these nuts accelerates cell turnover and improve skin health. Vitamins A and E increase the production of collagen, opposing the effects of aging and zinc, omega 3 and fatty acids assist with skin dryness.
Regardless of their popularity I would not recommend peanuts and cashews because they are quite energy dense and are easily overindulged, however, all nuts are beneficial to your diet in proper portions.
Portioning is everything
Nuts are truly energy dense. Each seed has enough energy stored to develop a plant with stems and leaves until it grows usable roots. A weekly serving of nuts is five 1 ounce portions or 30 grams. A 1oz or 30g serving is roughly, 30 pistachios, 20 almonds, 15 cashews, 20 hazelnuts or 8 walnuts. One ounce is roughly one handful, and no more. Don’t go overboard, as one ounce of nuts/one handful, is roughly 160 to 190 calories.
So, enjoy having your healthy, salt free or salt less nuts and allow them to nurture and heal you. Just watch those portions. Incorporate nuts, seeds and legumes gradually, easing away from the animal proteins, at least on occasion.
