Nutritious Nuts : Cracking Their Health Benefits

 
 
 
Woo Hoo ! I have reached the letter N in the A- Z  blogging challenge  and I must admit , this challenge is driving me a little nuts trying to think of topics for each alphabet. So NUTS it is ! Roast them, salt them, blanch them, butter them or just eat them plain, nuts are one the most versatile edible foods in the food chain. They add extra pizzazz and crunch to any dish.  Unless you have a nut allergy, you absolutely should make nuts a part of your daily diet plan. High in Fiber, healthy fats, antioxidants , vitamins and minerals they always rank among the top ten most nutritious foods. I am going to highlight 4 of the healthiest nuts.

 

Go Nuts about these Nuts :

Walnuts : Ranked number 1. They  offer a high a rich source of the omega-3 fat, alpha-linolenic acid (ALA) which improve artery function after a high fat meal. The  fat from walnuts is considered protective and actually counteracts  some of the detrimental effects of a high-saturated-fat diet.  Hence they are considered heart healthy and cholesterol lowering. Talk about beating fat with fat. Walnuts are the key.

Almonds :  They are a  rich source of  vitamin E, calcium, phosphorus, iron, magnesiumzinc, selenium,copper and niacin. Just 20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, which helps prevent osteoporosis. Almond milk is fortified with extra calcium and will provide the same or more calcium than a glass of milk. Great for those who have lactose intolerance. I don’t have lactose intolerance, but just love the taste of almond milk  so I drink it and use it in my smoothies. My kids love it too. Almonds are also a good source of protein.

Pistachio : pistachios are called the “Skinny Nut” is because they’re a good source of fibre and protein.  After eating it,you’re likely to   feel fuller, longer.   Fibre helps control blood sugar, helps you feel full and aids with weight management, hence the name ‘Skinny Nut’ ! Pistachios can help support cardiovascular health due to  phytosterols which actually compete with cholesterol from the diet for absorption. So eat the yummy pistachio and your body will absorb less cholesterol from your meal. Sweet !! Pistachios are a great choice of snack because they contain almost 90% unsaturated fat, i.e. the good stuff. So eat up the Skinny Nut :)

Hazel Nuts : Hazelnuts have good amounts of B Vitamins, which are energy giving and give you healthy hair and skin. The beauty nut :) A cup of chopped hazelnuts has a whopping seventeen grams of protein and eleven grams of fiber. High indeed making them a good alternate for vegan protein.  They are  exceptionally rich in folate,  that helps prevent  anemia and most importantly, neural tube defects in the newborn. Great snack for expectant mothers!  Well, really, all women of child-bearing age should probably snack on hazelnuts.  Blend some hazelnuts and add to your Latte for a fresh hazelnut drink !

Some ways to use Nuts :
Eat them raw, roasted, add them to trail mixes, blend in smoothies, as nut butters, in salads, blend with dips, sprinkle over baked goods, blend into pesto, sauces,  mix in chicken or tuna salad, sprinkle in casseroles, use in place of breadcrumbs and just use them anywhere ! Be nut creative !!
I do have a delish heart healthy hummus and a chocolate walnut smoothie that are absolutely Nutty !
 
Caution : Nuts are high in calories which is why experts recommend a handful a day, but if you substitute the nutritious nut for other snacks,  you can have more than a handful.  Skip the pretzel and eat the almonds. So go Nuts over Nuts and reap the health benefits !
 
To read more in my A- Z  Blogging challenge, click here and check back tomorrow to read my post on the letter O.  Going to blog a simple recipe to make your own all natural preservative free oil sprays using your favorite oils. 

Comments

  1. You are probably referring to my previous post ! They are bit higher on the GI ( Glycemic Index) scale . If a diabectic eats mangoes would recc pairing it with a protein source like cheese or nuts to lower the GI and not boost Blood Glucose levels. If making a mango smoothie, add some protein powder to it to lower the GI. if sugar levels are high , definately NO mangoes. Check with your physician too. Hope this helps !

  2. I eat nuts a lot. Recently started Nut Butters which are quite good. I like the Trader Joe version of almond butter. Love glazed nuts . wouldn't have a healthy recipe for it would you ? Traditionally glazed nuts are buttered and sugared so too high in cals, so if you have a healthy recipe , do Post :)

    • Will do a recipe on glazed nuts soon. Check back :) I do have a healthier version of it with maple syrup and no butter at all. will post soon. After I finish the A-Z challenge !

  3. Skinny Nuts are MY fav. Did not knoow they were called skinny nuts though ! LoL ! Will eat more now .. going to get a big bag of skinny nuts from Costco ! Thanks ! Nice post !

  4. Take mango with a protein source like nuts or cheese to lower the impact of how it hits your sugars etc. Also if sugar levels are high, you should avoid them till sugar levels become steady. Better fruits for diabetics are the citrus one like oranges, tangerine & the berries !

  5. Nuts are very delicious legumes but I never knew of their health benefits. This has been so helpful.
    lowcholesteroldiet recently posted…Going Veggies and FruityMy Profile

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