Nuts are the fruits of certain trees and shrubs. They have a hard shell and contain an edible core. There are several types, including almonds, walnuts, cashews, hazelnuts, pecans, pistachios and macadamia nuts. They are rich in nutrients and have many health benefits.
Why is it good to eat nuts?
- Nutrients: Nuts contain a range of nutrients, including healthy fats, protein, fiber, vitamins (such as vitamin E, folic acid and vitamin B6) and minerals (such as magnesium, phosphorus and zinc).
- Healthy fats: Although they contain fat, it is mainly composed of monounsaturated and polyunsaturated fats, such as omega-3 fatty acids. These healthy fats are beneficial for the heart and can lower the risk of cardiovascular disease.
- Antioxidants: They are rich in antioxidants, such as vitamin E and selenium. Antioxidants protect the body from harmful free radicals and can help inflammation
- Weight management: Despite their relatively high calorie content, nozenes can help maintain a healthy weight. The combination of proteins, fiber and healthy fats in nuts gives a satiating feeling, making you less likely to overeat.
- Improved blood sugar control: They can stabilize blood sugar levels and improve insulin sensitivity, which is beneficial for people with type 2 diabetes.
- Reduced risk of certain diseases: Regular consumption of nuts is associated with a reduced risk of cardiovascular disease, stroke, certain cancers and age-related eye problems.
How can you incorporate nuts into your diet?
- Snacking: Eat a handful of unsalted nuts as a healthy snack.
- Breakfast: Add them to your cereal, yogurt, oatmeal or smoothies for extra flavor and nutrients.
- Salads: Sprinkle chopped nuts on salads for a crunchy texture and a nutritional boost.
- Meals: Add chopped nuts to stir-fries, steamed vegetables or curries to add extra crunch and nutritional value.
- Nut butter: Make your own nut butter by grinding nuts in a food processor into a spreadable consistency. Nut butter can be used as a topping or as an ingredient in sauces and
NB:
Although nuts are healthy, they are high in calories. Consider portion size and beware of excessive consumption if you want to manage your weight. The advice is a handful per day, 15 to 25 grams. Some people may be allergic to nuts. If you have an allergy, avoid nuts and consult a doctor or nutritionist if you have any questions.