Nuts about facts!

Do you feel conflicted by nuts? Do they contain too much fat to add to your diet, or are they a welcomed guest?

I am going to cover my thoughts on the controversial debate around nuts and whether we should be incorporating them into our daily eating habits. I’m going to provide guidance on the benefits of different nuts as well as portion sizes.

As a vegetarian, nuts play a crucial role in my daily diet. By eating nuts, I know that I am getting the extra protein, which is vital for a healthy and balanced diet, especially for a vegetarian. There is a lot of controversy about adding nuts to your diet in fear that they have a high fat content. This is all relative; you could eat a healthy apple as a snack that yes, contains less fat but won’t necessarily make you feel fuller for longer, therefore you are at risk of eating more throughout the day. Nuts can make you feel fuller for longer. If you only eat the recommended portion sizes (stated below), then you won’t gain extra weight through snacking on nuts. Try incorporating nuts with your apple as a healthy snack. I agree with the majority of you; nuts aren’t the most ‘interesting’ of foods to eat, and they can taste a bit dry. The way I combat this is by adding some dates (4 dates) and natural apricots (5 apricots) to my Tupperware pot with some blueberries to mix up the texture and taste, again following the portion sizes for dried fruit. I also add a couple of squares of Lindt 90% dark chocolate too! (Dark chocolate blog coming soon!)

So let’s go through the benefits of eating nuts!

Let's start with a walnut!

Walnuts

Walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation in the body and can help to prevent diseases within the body. Walnuts can improve brain health and are rich in antioxidants, which are known to fight cancer cells. Walnuts are also one of the most beneficial nuts for slowing down cancer growth.

Portion size = 12-14 walnut halves

Almonds

One of my favourite nuts! These small powerhouses are packed full of magnesium, vitamin E, and fibre. Almonds are fantastic for bone health as they contain both calcium and phosphorus. Almonds also help towards lowering blood sugar, blood pressure, and cholesterol levels! As well as walnuts, these contain ‘healthy fats’ and are packed full of protein for a little nut! These nuts are the ones that are going to keep you fuller for longer too. Almonds are also renowned for their wrinkle reduction properties, and if you want your skin to glow, give these a go!

Portion size = 23 almonds

Pecan's

I have fond memories of the pecan nut! I remember my granny getting a pecan pie from Waitrose every week when we were younger; hands down, it's still the best dessert I have ever tasted! Have you ever tried this dessert? The pecan nut is actually one of the healthiest nuts to consume and also one of the most expensive! Pecans are packed with protein; protein is important for your muscles, bones, cartilage, skin, hair, and blood. Pecans are packed full of vitamins and minerals, including both vitamin A and vitamin E, which are both great for skin health and age-related decline. Pecans contain fibre, which promotes gut health. Like walnuts, these contain ‘healthy fats’ and, in turn, make you feel fuller for longer. They also contain folic acid and calcium. Overall, these nuts are one of the best!

Portion size = 19 pecan halves

 

Let’s delve into the benefits of one more nut.

The Brazil nut!

I have 3 Brazil nuts a day. Brazil nuts are high in selenium. Selenium has huge benefits to the body, such as supporting the immune system, stronger hair and nails, can help towards the prevention of cancer, and can help prevent heart disease. Selenium can help normalise thyroid function and support healthy cholesterol levels. It is important to only consume the recommended portion sizes of Brazil nuts, as it's unsafe for your body to consume high levels of selenium.

Portion size = 2-3 Brazil nuts

 All of these different types of nuts are a fantastic added bonus to your daily diet and will keep you feeling fuller for longer. Nuts are best eaten as a morning snack. It’s recommended to keep to the recommended portion sizes with nuts, as to not have more vitamins and minerals needed for the body.

Nut butter!

If you really struggle with eating nuts, then perhaps a nut butter would be just the ticket! Almond butter, peanut butter, and cashew butter are fantastic spreads and great for dipping too.

Go nuts for nuts and start seeing and feeling the benefits of these tiny powerhouses packed full of vitamins and minerals, and a wealth of other benefits too!

Hannah x