Let’s face it, the fads of ultra low-fat diets that starve the body of healthy nutrients are long gone. As time goes by, studies show how nuts are nature's most resourceful and nutritionally balanced health food.
Go Nuts About Nuts
Let’s face it, the fads of ultra low-fat diets that starve the body of healthy nutrients are long gone. As time goes by, studies show how nuts are nature's most resourceful and nutritionally balanced health food. The case for nuts doesn't end with fatty acids, which have been shown to help lower cholesterol levels among many other benefits.
According to The American Heart Association, four servings of unsalted nuts per week is considered healthy. One serving consists of a small handful of whole nuts or 2 tablespoons of nut butter.
It’s important to select raw or dry-roasted nuts rather than those cooked in oil. You should also keep in mind that if they're covered with chocolate, sugar or salt, you could end up cancelling out any heart-healthy benefits. In reality, nuts contribute to an assortment of valuable vitamins and minerals in your daily diet.
Include them in salads, on pizzas, as snacks with all types of seasonings. Ranking among the highest-protein nuts, with a fraction of the price, it’s no wonder these are some of the most popular nuts. If you avoid dairy, calcium-rich almonds are a good choice to ensure you're getting enough of this bone-building mineral. Almonds are also high manganese which defends against oxidative damage, and vitamin E, a nutrient which helps improve the condition and appearance of your skin. What’s more, consuming almonds regularly lowers the risk of heart disease.
This superfood of a nut is packed with nutrients, and recent studies found how walnuts can actually enhance reasoning skills in teens! Much of the walnut's great reputation comes from its richness in essential fatty acids, particularly alpha-linolenic and linoleic acid. A mere quarter cup daily serving provides almost 100% of the total recommended omega-3 fatty acid intake and contains just 163 calories. Rich in antioxidants, walnuts help fight against cancer and helpful in reducing inflammation levels and warding off type 2 diabetes. They’re also a good source of mono-unsaturated which are heart-friendly fats, which lower the LDL cholesterol.
Often dismissed as diet busters, pistachios provide are lower per-nut in calories than other nuts, and are high in protein and fibre. Pistachios are particularly high in vitamin B6, providing 18% of daily requirements, helping keep hormones balanced and healthy. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also have potassium and fibre – a 30g serving has more than three times that supplied by the equivalent weight of plums.
Aside from their deliciously luscious, buttery flavour, cashews are one of the most nutrient-rich nuts, containing plenty of iron, zinc, and trace minerals. Although high in calorific value, recent research proves that weight-loss diets that allow nuts, yield better results, than those that don't! Since they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews are an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss.
Make sure to incorporate nuts to complement your protein-rich regime. Whether it’s to enhance your weight-loss, toning or body building routine, include this power-foods into your diet and go nuts about nuts! Nuts in general should be eaten in moderation due to their considerably high fat content. That said, instead of eating unhealthy saturated fats derived from animals, try substituting such sources with a handful of nuts to your Protein 17 shake from Grass Fed Whey.