Almonds
Pistachios Pistachios are one of the few nut sources of resveratrol, a powerful antioxidant with anti- ageing, anticancer, antiviral and cardioprotective properties. They also contain the highest amount of protein of all the nuts and valuable amounts of the amino acid arginine, which causes the blood vessels to relax and remain elastic. HEALTH BENEFITS Improve total cholesterol and LDL:HDL cholesterol ratio, reduce LDL (“bad”) cholesterol. Reduce triglyceride levels in adults with type 2 diabetes, as well as decreasing fasting blood glucose. Increase beneficial gut bacteria, therefore improving intestinal health.
Cashews
Almonds provide protein, calcium, iron, zinc and vitamin E, which is highly protective against heart disease. They also lower blood cholesterol levels – in one study, volunteers who ate 75g of almonds a day had a 10 per cent drop in LDL (“bad”) cholesterol. HEALTH BENEFITS Reduce total and LDL cholesterol and LDL:HDL cholesterol ratio. Increase the growth of beneficial gut bacteria, leading to increased butyrate production which keeps the colon healthy. Improve performance in tests measuring cognitive function, attention capacity and working memory in children.
These are an excellent source of essential fatty acids, fibre, protein, B-group vitamins, iron and zinc. Cashews have a lower fat content
than most other nuts. HEALTH BENEFITS
Have a low glycaemic index (GI) of 25; 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. Are particularly high in iron (12 per cent of the RDI), required for transport of oxygen in the blood, and zinc (14 per cent of RDI), important for wound healing and immunity. High in niacin, a B-group vitamin required for growth and metabolism.
NUTTY FACT: Most nuts have a high percentage of fat; however, this does not mean that they are bad for our health. On the contrary, the fat content of nuts is mostly mono- and polyunsaturated, which is beneficial in the prevention of heart disease and in lowering LDL (“bad”) cholesterol.
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ISSUE 59 • 2020
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