Nut Feast.

NUT FEAST!

In 1993 a study found that eating walnuts reduced bad (LDL) cholesterol and improved the ratio of good (HDL) to bad cholesterol. This was ground -breaking research at that time. Now nuts and seeds are well known for their super -food health benefits. Full of heart friendly omega-3 fats, they are also rich in protein and high in fibre, which is missing from other protein-rich foods such as eggs, meat, fish and dairy foods. They have a low GI (glycemic index) ranking, meaning they slow carbohydrate digestion and prevent blood sugar highs and lows, leaving you energized for longer. They are also a great source of vitamins, minerals and phytoestrogens. They also taste great! Here is a guide of my personal favourites:

ALMONDS
These contain more fibre and more vitamin E than any other nut. They are also rich in magnesium – essential for the smooth working of the nervous system. About twenty almonds contain as much fibre as an orange or an apple so they are great for digestion.

WALNUTS
These are the king of all nuts when it comes to omega-3 content. They also have one of the highest ratios of polyunsaturated (good) to saturated (bad) fats (7:1) of any natural food. Plus they have a high content of alpha-linolenic acid (ALA), a type of omega-3 that has the ability to thin the blood, helping prevent clots and heart attacks.

BRAZIL NUTS
These large nuts are especially high in selenium, an important mineral that is not always easy to find in the typical western diet. Selenium works as an anti-oxidant with vitamin E and it is often used by athletes to mop up ‘free radicals’ produced after intensive exercise. A recent study in New Zealand found that Brazil nuts are nearly as effective as selenium supplements in raising selenium levels. Just two Brazil nuts a day provide 53 mcg of selenium and raise blood selenium levels by about 60%. These nuts are also the richest in phytoestrogens, which can help protect against osteoporosis.

PISTACHIOS
These are a good ‘all rounder’ – high in potassium (good for blood pressure), calcium (for healthy bones and teeth) and vitamin E (for good skin). They also contain more plant sterols, (which help protect heart health) than any other nut. Plant sterols are similar in structure to cholesterol, and they compete with it during digestion getting taken up into the blood stream instead of cholesterol – as a result they prevent atherosclerosis, a condition in which cholesterol deposits narrow and harden artery walls, which increases the risk of heart disease.