Why Nuts are SO good for you!

Wednesday, May 30

In December 2009, we left chilly London for three weeks in India to attend two of my favouritest people's Wedding.

The celebrations lasted a few days and we bought some lovely saree's to wear to the various events that made up the nuptials...


Us girls with Happy Couple


Different saree's (and some squinting in the sun) at one of the day time Events


We all had henna done on our arms


Jubes and I

It is surprising how many times we have leant our saree's out to different friends since we returned from our Indian adventure.  This week, I loaned two saree's to a friend who is attending an Indian Wedding in London this weekend. 

To thank me she gave me a bag of goodies of green tea, brazil nuts, walnuts and almonds.

Every healthy book that I read sings the praises of nuts as an integral part of a nutritious diet, and so I wanted to have a closer look at why exactly we should eat the nuts that I was given.



Walnuts, Brazil Nuts and Almonds

According to the Book SuperFoods, by Tania Reinhard


Brazil Nuts:


High in Vitamin E, fiber, selenium, copper, manganese, zinc and phosphorous.
Good source of protein.
Study showed that one Brazil nut a day can increase blood levels of the essential mineral Selenium.

What's in a Handful of Dry Roasted Brazil Nuts:
(1 ounce/28,4g, 6-8 nuts)
Calories: 186 (778 kJ)
Protein 4,1 g
Total Fat: 18,8 g
Saturated Fat: 4,3 g
Carbohydrates: 3,5 g
Fiber: 2,1 g


Walnuts:


High in manganese, copper and magnesium
Good source of Vitamin B6, folate, fiber, protein, thiamine, zinc, potassium and iron
Contain antioxidants, alpha-linolenic acid and beta-sitosterol
A study showed that Walnuts improved blood cholesterol levels, blood vessel functioning and other factors related to cardiovascular disease.

What's in a Handful of Fresh Walnuts:
(1 ounce/28,4g/14 nut halves)
Calories: 175 (733 kJ)
Protein 6,8 g
Total Fat: 16,7 g
Saturated Fat: 1 g
Carbohydrates: 2,8 g
Fiber: 1,9 g



Almonds:


High in Vitamin E, fiber, protein, riboflavin, manganese, magnesium, copper and phosphorous.
Good source of niacin, calcium, potassium, iron and zinc.
Contains antioxidants and phytosterols.
Studies shown that almonds reduce coronary heart disease.

What's in a Handful of Dry Roasted Almonds:
(1 ounce/28,4g/ 22 nuts)
Calories: 169 (708 kJ)
Protein 6,3 g
Total Fat: 15 g
Saturated Fat: 1,2 g
Carbohydrates: 5,5 g
Fiber: 3,3 g


Now some of you stealthy fat and calorie counters may be raising your eyes at some of these numbers, and they are high.  

Pratt and Matthews in their book Superfoods, say that whilst nuts are high in calories, the key is to use them as a substitution for unhealthy snacks.  A Harvard study showed that people who ate 35% of their calories from healthy fats (ie nuts) were three times more likely to maintain weight loss, than dieters who restricted their fat intake to 20%.

Have a Happy Healthy Nut eating Week, 

And maybe don't have too much more than a handful a day?  

 It always come back to our good friend Moderation...

 
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