4 of 10

Write now Article Tools

Now a days is it difficult to watch television or read a magazine, about nutrition, without being told to eat nuts and seeds...but why are they so good for us?

Many people still feel reluctant to eat nuts because they think they are 'high in fat and so should be avoided at all costs because all fats are bad for us'. While there are others who think nuts are just for feeding to animals and birds!

Nuts are one of the best sources of good fats, omega-3 and -6 which are essential to many aspects of our health. They are also a really good providers of protein, dietary fiber and are bursting with minerals and vitamins.

Consuming nuts and seeds on a regular basis maintains a stable sugar level in your body which makes you feel fuller for longer, so could even help you to lose weight. The healthiest way is to eat a mixture of nuts rather than concentrating on one type. Also avoid salted, roasted or sweetened nuts.

ALMONDS (actually a seed of the fruit of the almond tree rather than a nut)are high in magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. A quarter of a cup of almonds has the same amount of calcium as a quarter of a cup of milk. Because 70% of the fat in almonds is mono-unsaturated (healthy) fat they are good for helping to lower cholesterol. Research has shown that the almond's antioxidant powers are doubled if the skins are left on.

BRAZIL NUTS contain protein, copper, niacin, magnesium vitamin E and fiber. They are also rich in selenium which is a strong antioxidant that can help to neutralize free radical damage that attacks healthy cells. Studies have regularly suggested selenium can help to protect against wide range of cancers including breast and prostate cancer.

CASHEW NUTS are a good source of copper, magnesium, tryptophan and phosphorus. They contain a high level of iron and magnesium (which is vital for bone health along with calcium) which may help to prevent osteoporosis. It also plays a vital role in helping to lower blood pressure, assists in making muscles work well, and may reduce the severity of asthma. Tryptophan is used in the body to produce serotonin (the chemical in our brain that makes us feel happy). Low serotonin levels have been connected to migraines, eating disorders and depression.

HAZELNUTS are one of the highest providers of the antioxidant vitamin E which helps to soften skin. They also contain substantial amounts of vitamin B1, B2, B6, iron, zinc, potassium and calcium which is essential for healthy bones and teeth.

PEANUTS are an excellent source of protein and the B vitamins which are so essential for a healthy metabolism and growth. A deficiency in these vitamins can lead to muscle weakening and fatigue.

PISTACHIO NUTS are high in fiber, iron, protein and magnesium levels. They are also a good source of vitamin E.

WALNUTS contain high levels of omega-3 fatty acids and provide a number of important health benefits. Eating 60g of walnuts daily (along with a low-fat diet) helps to lower blood cholesterol, which can lessen the risk of heart disease. They also give anti-inflammatory benefits too, which can assist conditions such as arthritis, psoriasis, eczema and asthma. There is also a substance call ellagic acid, in almonds, which helps the immune system.

It is is vital to stress that nuts should not be consumed if you have an allergy to them. If you have a family history of nut allergy you should avoid nuts when pregnant and should not give them to your children in their early years.

Learn more about this author, S L McClutchie.
Click here to send this author comments or questions.

Add your voice

Know something about The different kinds of nuts and their nutritional value?
We want to hear your view. Write now!