When you think nuts you may think the pub with a beer. Good news is that the small bowl of delicious treats often seen in a pub may be better for you than you know. I am not suggesting making the pub or nuts found in a pub your friend due to health and food safety reasons the food itself is more of a friend than you may think. Nuts are only starting to be understood as an important part of the diet, not only for a healthy heart and waistline but a healthy mind too! It is unfortunate that nuts are often given a bad rap because of their fat content. Good news here is that the fats are healthy fats for your body called polyunsaturated and monounsaturated fats. These types of fats can help your heart and brain work better and can even help you to maintain a healthy weight!
The polyunsaturated fats can help your brain by supporting the structure of the cells and help your brain send signals. Fat in healthy varieties are heroes for brain function and health. Walnuts also contain a large percentage of plant form of omega-3 fat known as ALA or alpha linoleic acid which is an important fat for brain health.
The positive nutritional profile of nuts doesn’t end there. Nuts of are full of vitamins and minerals for healthy bones, energy production, brain health and heart function. These include B vitamins, calcium, iron, manganese, copper, magnesium, potassium and zinc. Nuts also contain arginine, which is a small part of the protein called an amino acid. This helps your blood vessels stay dilated and can help prevent clots in your blood.
The antioxidants within the nuts act to fight the stress and free radicals which happen simply by being alive as well as improve immune function. This helps all parts of your body and includes your brain. An additional bonus is nuts are also low in sodium which is another win for your heart and blood pressure.
Fibre makes up a large component of nuts, the types of fibre act as food for your healthy bacteria in your guts known as prebiotics. This mean the healthy bacteria in your guts stay well fed and happy which is linked to a healthy mind. 90% of the serotonin or the happy hormone is produced in your guts so keeping your guts happy also looks after your mind. On top of this the type of fibre called soluble fibre keeps the bad or LDL- cholesterol down as it drags it out of your body. A third bonus of fibre is it keeps you feeling fuller for longer and prevent the sudden ravenous hunger which can come from a snack or meal with low fibre. Making a small handful or 30g of unsalted nuts your regular go to snack is a great way to beat the 3:30pm slump and journey to the kitchen for that doughnut of vending machine for the chocolate.
Studies suggest nuts may contribute to lower rates of depression, improved mental performance and memory, slower mental decline, as well as reduced risk or slower progression of Alzheimer’s disease. What’s not to love about nuts?!
Now that your taste buds are more tempted by nuts here are some ideas on ways you can include nuts in your week:
- Adding chopped nuts to your salad for some delicious crunch
- Mixing in some nuts with your porridge with your morning breakfast
- Roasting some nuts in the oven to add as part of a roasted meal
- Making a wholesome smoothie with banana, nuts, yoghurt, and strawberries.
- Try adding them to your meatballs
Take home message: The low-fat message should really be thrown out the door. It is the types of fats which are important and one food which has these healthy fats your body needs for health is nuts. Make fat your friend again and you may find your waistline and overall health benefit from the change.
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