There seems to be some confusion when it comes to nuts. Some people think they are bad and think they need to avoid them, others think they are good and have to include them.
Perhaps all the different nutrition information we have been told over the years has made us a bit nutty and confused when it comes to health and eating. Hopefully after reading this blog, you can feel confident about whether nuts can suit your healthy diet.
What nutrients are in nuts?
Nuts offer many valuable nutrients which are beneficial for our health and body. They are rich in fibre, protein, unsaturated (“healthy”) fats and low in unsaturated (“unhealthy”) fats. Nuts are a source of vitamin E, vitamin B6, folate and niacin and also contain thiamine and riboflavin (these are also types of vitamin Bs). They also contain a range of minerals including iron, zinc, magnesium, calcium, phosphorus, potassium, selenium, copper and manganese. Nuts also naturally contain polyphenols (antioxidants) and plant sterols (a substance which has been found to help reduce cholesterol levels).
For every 1g of nuts eaten, research has found an association of higher intakes of fibre(0.09g), iron(0.01mg), magnesium(1.83mg), Vitamin E (0.07mg) and phosphorus (0.71mg).
Different types of nuts also have their own unique nutrient profiles. Here are some unique nutrient features of specific nuts when compared with other tree nuts:
- Almonds contain much higher levels of calcium and vitamin E.
- Brazil nuts are especially high in selenium and also contain more copper, magnesium and phosphate
- Cashews contain higher levels of iron and zinc
- Macadamias have the highest levels of monounsaturated fats (a healthy fat)
- Walnuts are a great source of omega-3s and majority of its fats are polyunsaturated fats (a healthy fat)
- Pine nuts have high levels of manganese
- Pistachios are high in vitamin B and also contains the strong antioxidant resveratrol, which not many nuts also contain
As you can see, all the nuts have their own unique nutrient features, so it is difficult to say which one is better than the other. Having a variety of different nuts can help you to gain the different benefits they offer.
What are the health benefits of eating nuts?
Over the recent years, there has been increasing research looking into the effects of the nut consumptions in various health aspects and medical conditions.
Research has shown that a small handful of nuts (30g) has been linked with many health benefits including:
- Reduced risk of heart disease and heart related conditions
- Lower your risk of type 2 diabetes
- Reduced risk of death
- Weight management
- Reduced risk of cancer
There is also recent research to suggest health benefits of nut consumption in other areas of health including:
- Better cognitive function
- Prevent or reduce symptoms of depression
- Improve gut health and balance in the gut
- Improve sperm quality
- Prevent food allergies (when introduced within the first year of life)
Practical tips to get your handful of nuts per day
It’s great to know nuts contain essential vitamins and minerals and that there’s much research to show the various benefits it may have on our health, but the research also shows that only 2% of Australians eat 30g of nuts per day. So if you don’t usually have nuts in your diet, how can you get your 30gs per day?
Here are some practical ways you can increase your nut intake:
- Add them to your salads for some extra protein and texture
- Have it as a snack
- Add them to your stir fry for extra flavour
- Use a 100% nut spread on your toast
- Use grounded nuts in your baking like this banana and walnut cake
Nuts can be included as part of a healthy diet. If you like nuts or are considering whether it is something you can include in your diet, hopefully after reading this article you can feel more confident about including nuts in your diet. For more reliable information about nuts, check out the nuts for life website.
Whether you want to include nuts or not in your diet, it’s important to ensure your body has the nutrition it needs to thrive! If you are struggling to find your yummy and balanced diet and lifestyle, Perri can help you find YOUR yummy balance without missing out on your favourite foods. Email us to organise your free chat to discover more!