Few can resist the addictive allure of nuts. Luckily research has proven that if eaten in moderation, nuts can provide a wealth of goodies for your body and still keep your waistline slender. Their all-important component is the monosaturated fat they contain, as this 'good fat' is not produced in the body. However, that doesn't mean you can indulge without care. The recommended daily allowance is 1.5 ounces that will give you all the benefits without throwing your calorie intake off balance. Also stick to unsalted varieties so that sodium intake is controlled.
Hazelnuts
These creamy pearls are high in fat but contain zero cholesterol. A rich source of folate, they also contain vitamin E, which is a powerful antioxidant and is known to reduce the incidence of cardiovascular disease by up to almost 50 per cent. In addition, their dietary fibre helps move the bowels and protein encourages the development and mending of the body's cells.
Almonds
They've been known to improve memory, constipation, and anaemia and is widely used in Ayurveda for several tonics and pastes. Effective in lowering cholesterol, almonds are also a good source of manganese and vitamin E. But the best benefit has to be their reserve of the amino acid, trytophan, that stimulates the production of the 'feel good' hormone serotonin in the brain that can ward off depression and promote a more relaxed state.
Peanuts
A study conducted by researchers in Purdue University found that consuming peanuts on a daily basis upped levels of magnesium, folate and vitamin E, which are known to decrease the risk of cardiovascular disease. Chock-full with antioxidants as well, researchers at the University of Florida discovered that this humble legume packed the same amount of punch as strawberries, which prevented the body from free radicals often associated with cancer.
Pine Nuts
Their vitamin A boosts the immune system, vitamin C enhances eyesight and vitamin D ensures stronger bones and teeth. Actually the seeds from pinecones, they are grown mostly in Europe and are widely used in preparation of several meat, fish, and vegetarian dishes.
Walnuts
A study conducted by the Lipid Clinic in Barcelona proved that a low-calorie Mediterranean-style diet where the consumption of olives was substituted with walnuts reduced the bad LDL cholesterol and improved the elasticity of the arteries. A study published by Diabetic Care in 2004 proved that patients with Type Two diabetes who consumed a low-fat diet along with an ounce of walnuts daily had an increased amount of HDL to total cholesterol levels and a 10 per cent reduction in LDLs.
Pistachios
The next time you reach for another kernel remember that the flavanoids and phytochemicals they contain helps the body with detoxification, improves lung function and protects against urinary tract infections. With approximately 49 kernels in a single-ounce serving, it won't leave you feeling too deprived and also provides the same amount of potassium as half a banana would.
Brazil Nuts
So-called because of its origin in the Amazon jungle these little wonders are chock-full of fat but loaded with zinc that aids digestion and metabolism. A study by the University of Illinois showed that their high levels of the powerful antioxidant selenium was also useful at preventing cancer, especially of the breast.
Cashews
Since a major cause of migraines is a lack of magnesium just a quarter cup of cashews can supplement 22 per cent of your daily intake requirements. They are also the nuts with the lowest amount of calories containing oleic acid (the same fat in olive oil) making them safe for diabetics to consume as well since they help reduce triglyceride levels.
Macadamias
These provide a good amount of protein that help boost the development of hair, nails and muscles in addition to promoting beneficial bacteria in the intestines. In a study conducted at the University of Newcastle, male volunteers who added macadamias to their diet over a four week period showed an improvement in clotting tendency along with lower levels of cholesterol and blood lipids and a reduction in weight even though the amount of fat consumed was higher.
Pecans
Besides lowering cholesterol and containing heart-friendly unsaturated fats, they are great as a snack for dieters (even those on low-carb) because they leave you feeling full for longer. In 2006, a study published in Nutrition research indicated that adding a handful of the nuts to the daily diet may help prevent oxidation of blood lipids, which in turn inhibits coronary heart disease.
Soy Nuts
When the whole soybean is dried and roasted, it automatically qualifies as a nut. The soy protein helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL). A single ounce provides 10g of protein and 6g of fibre but can be high in calories so weigh out a small serving instead of tucking into the whole bag.
Nutty meal ideas
- Add to breakfast cereal, oatmeal and pancake or waffle mix
- Give salad some crunch with a few slivers
- Enhance the creaminess of soups with nut pastes
- Dress vegetables with a nutty vinaigrette by adding crushed nuts to a non-creamy dressing
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