The dictionary provides us with several definitions of the word ‘nut’, from “a pierced piece (of metal) usually hexagonal, screwed onto the end of a bolt for securing, to a ‘head’, ‘a crazy person’, a ‘small lump of coal’ and a ‘kernal of fruit consisting of hard shell enclosing an edible kernal’. Of all these, the nut we are referring to here is the last one – the edible variety.
But what are nuts in reality? They are seeds covered with a hard shell. Others are actually legumes such as peanuts or simply edible seeds, like almonds. Whichever type of nut you are contemplating there is no doubt that they are an excellent adjunct to your diet.
It is a fact that nuts do contribute to a healthy heart. There is increasing evidence to show that the natural fats in nuts help to lower cholesterol. In particular the naturally cholesterol-free nuts such as almonds, pistachios, cashews and pecans are a good source. Peanuts contain the amino acid Argenine as do almonds and pine nuts. It is claimed by some researchers that 20 to 30 grammes of nuts as part of a structured diet low in saturated fat could reduce the chances of coronary heart disease by as much as fifty per cent.
Nuts are normally good for the body’s general condition because each variety has a particular goodness applicable to the various mineral and chemical content that makes up the human frame and its appendages! It follows then that to include a mixture of nuts in your diet has an overall beneficial effect on your health. With vitamins B and E plus plant sterols (cholesterol reducing) which are contained in nuts as well as other plant food (vegetables). Nuts also have a plentiful supply of antioxidants, magnesium, potassium and zinc.
WILL I GET FAT EATING NUTS?
Because nuts have a high content of mono and poly-unsaturated oils but are low in saturated fats (the bad cholesterol-producing fats) eating them is beneficial not harmful – providing we use intelligence and moderation.lag bolt hole size Eating more than, say 30 grammes of nuts a couple of times each day is not advised. The combination of high fibre and protein helps to make you feel full up for a longer time. 30 grammes is just about right for a healthy snack. This amount will give you about 600 to 650 kilojoules of energy to keep you going through the day.
NUTS TO GO
For energy and nutrients nuts provide a fairly staple ‘diet type’ food. The top five are:
· ALMONDS. Rich in vitamins B and E. Also fibre minerals and Arginine for lowering LDL cholesterols.
· WALNUTS. These provide the highest plant-based Omega 3…excellent for heart. Antioxidants too!
· PEANUTS. High in protein, also antioxidants
· BRAZIL NUTS. are high in Selenium, missing from the soil in many countries. Also high in Magnesium. Boosts the immune and Thyroid functions.