Nuts are approximately 50-70% fat, 10-20% protein and 10-40% carbohydrate. They are a significant source of protein for vegetarians. Even though nuts are high in fat this certainly does not mean that they are unhealthy. Eating nuts regularly as part of a healthy diet has been shown to protect the heart and even reduce the risk of developing type 2 diabetes. Tree nuts are an excellent source of polyunsaturated and monounsaturated fats – the good fats – which can help manage cholesterol. One type of polyunsaturated fat that is particularly beneficial for the heart is omega-3. Nuts high in omega-3 include walnuts and pecans.
Nuts are also packed full of fibre, Vitamin E, antioxidants, folate, zinc, magnesium, selenium arginine and plant sterols which can all contribute to improving one’s health.
- Selenium acts as an antioxidant and helps maintain the immune system and thyroid function. Brazil nuts are particularly high in selenium with just two providing all ones daily requirements.
- Plant sterols are substances that can reduce cholesterol absorption from the gut.
- Arginine is an amino acid which helps keep blood flowing smoothly through the blood vessels. It can slow the formation of blood clots and reduce the clogging of arteries.
- Nuts contain a variety of antioxidants including flavonoids, phenolic compounds, Vitamins C, E and beta-carotene, luteolin and tocotrienols. These antioxidants have benefits for the health of blood vessels and for reducing the risk of clogged arteries.
- Vitamin E may have particular benefits as it has been associated with a reduced risk of death from heart disease and a diet low in vitamin E has been associated with the development of type 2 diabetes. An average serve (30g) of nuts provides approximately 20% of the recommended dietary intake for vitamin E.
- Folate is a B vitamin that helps reduce high levels of an amino acid called homocysteine, which is a risk factor for heart disease. Cashews, chestnuts, hazelnuts, pine nuts, pistachios and walnuts provide useful amounts of folate.
- All nuts contain fibre and eating foods rich in fibre, especially soluble fibre, helps to satisfy hunger for longer. Dietary fibre can help manage cholesterol and blood sugar levels and is essential for a healthy bowel function.
How to include nuts in your daily diet
- Enjoy a handful of nuts to curb hunger cravings in between meals
- Sprinkle chopped nuts on top of fruit and yoghurt
- Add cashew nuts, peanuts or almonds to stir fry dishes
- Roast Almonds and pine nuts in the oven and add to salads or pasta.
References
- Dietitians Association of Australia (DAA) [2007] Smart Eating For You: Nutrition A -Z www.daa.asn.au/
- Horticulture Australia [2006].Going nuts for good health, www.nutsforlife.com.au
- Spiller, GA, Bruce, B. Nuts and healthy diets Veg Nutr Int J 1997;1(1):12-16