go
HEALTH REPORT
Nuts are an excellent source of protein as well as being high in heart-healthy mono- and polyunsaturated fats, and an excellent source of vitamin E, essential fatty acids, dietary fibre, vitamins and minerals. Nuts are cholesterol-free and make an excellent snack. Choose small serves of salt-free varieties. Here are our favourites of these true nutritional gems...
Pecan Nuts
Brazil Nuts
Chestnuts
Pecans are one of the few plant sources of both mono- and polyunsaturated fats and omega-3 fats, which all play an important role in heart health, along with antioxidant polyphenols, which protect the body’s tissues from damage. HEALTH BENEFITS Improve total cholesterol, reduce LDL (“bad”) cholesterol and triglycerides, increase HDL (“good”) cholesterol. Provide vitamin E and arginine, good for heart health. Reduce insulin resistance and fasting insulin in overweight or obese adults.
Chestnuts are quite different from other nuts nutritionally, being more like a wholegrain as they are low in fat, and contain protein as well as carbohydrates, dietary fibre, trace minerals and potassium. HEALTH BENEFITS A low-GI diet can help to manage blood glucose and insulin levels, and may reduce the risk of type 2 diabetes and heart disease. Chestnut meal has a low glycaemic index. Chestnuts are the only nuts that contain vitamin C, with a serve providing around 30 per cent of the RDI.
Rich in protein, iron, calcium and zinc, Brazil nuts also contain the highest natural source of selenium – just one nut exceeds the recommended daily intake (RDI). Optimal selenium intake is linked to a reduced risk of breast cancer and prostate cancer. HEALTH BENEFITS Contribute to heart health, reduce the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality and reduce depression. Increase selenium levels in the blood.
Pine Nuts
Hazelnuts
Macadamias
Very high in manganese, a mineral which is needed for bone formation and the metabolism of nutrients, as well as providing iron, zinc and vitamin E, and valuable trace minerals like copper and selenium HEALTH BENEFITS Improve satiety by increasing levels of appetite-regulating hormones. Improve cognitive function, attention capacity and working memory.
Rich in fibre, calcium, magnesium and vitamin E, hazelnuts are a particularly good source of protein. Also contain plant omega-3 oils and monounsaturated fats. HEALTH BENEFITS
Macadamias provide manganese and niacin, and also contain the highest content of monounsaturated fats of all tree nuts (81 per cent), which is important for heart health. HEALTH BENEFITS Reduce oxidative stress, which is an important factor in the development of disease and ageing. Contain high levels of palmitoleic acid, an omega-7 fatty acid that helps skin to retain suppleness.
Reduce total and LDL (“bad”) cholesterol and improve HDL (“good”) cholesterol. Improve cognitive function, attention capacity and working memory.
8
ISSUE 59 • 2020
Made with FlippingBook Learn more on our blog