Nuts are such an underrated snack.
Different types of nuts offer different nutritional benefits but they’re all packed full of goodness including plenty of fibre, good fats and protein. Yes, they are high in fat and 100g cashews typically contains 553 calories but before you vow never to eat a handful again let me tell you why nuts ARE in fact good for you and although high in fat, it’s good fats and fat like this is our friend to use a tired but true cliché.
30g is the ideal snack size for nuts so try and stick to that. I’m talking about unsalted, non-honey coated nuts here too!
They’re so easy to snack on as well. You don’t need to keep them in a special Tupperware and they have a long shelf life which is perfect if you want to buy in bulk.
I’ve put together a bit of info to highlight the nutritional benefits different nuts offer.
Let’s start with…
These nuts are packed full of fibre which is good for your digestive system. They’re also rich in vitamin E which is a great antioxidant and is good for the skin. If you’re avoiding dairy then stock up on almonds as they’re calcium and phosphorous rich. Finally, these nuts are especially good for your heart if they have their skin on as it is full of heart-protecting nutrients.
Try them in porridge or add ground almonds to home-made energy bars.
30g contains roughly 173 calories.
Cashews are a definite brain booster as they contain lots of magnesium which is supposed to help with age –related memory loss. Some studies have even gone as far to say that eating cashews can help to warn off Alzheimer’s. Not only that but these nuts are also rich in iron and zinc which is good if you’re a vegetarian and lacking minerals usually found in red meat.
Try them in this really easy to make Pad Thai dish.
30g contains roughly 166 calories.
If your immune system needs a boost then grab a couple of Brazil nuts. They’re a good source of selenium which boosts immunity and also helps those who have a low thyroid function. It has also been suggested that selenium might help to prevent certain cancers including prostate and breast cancer. An ideal serving would be 3-4 Brazil nuts, it’s important not to over-do it with these.
Perfect simply as an afternoon snack or on your cereal.
30g roughly contains 197 calories.
We all love a hazelnut shot in our coffee but like other nuts these boast a high amount of good fat. Hazelnuts in particular are full of mono-unsaturated fats which can improve heart health. The nutrients in hazelnuts help to balance out homocysteine levels – amino acid homocysteine has been linked to heart problems according to medical research.
Try them in home-made crunchy granola.
30g roughly contains 184 calories
They can often look like a brain and the image fits as these nuts are rich in omega -3 and mono-unsaturated fats which are both food for the heart. They are also a good source of calcium, iron, selenium and magnesium. Calcium and iron will help with strong bones whilst selenium is a fantastic anti-oxidant. Walnuts have also been proven to help lower cholesterol.
Try them in a salad with raisins or grapes and feta cheese.
30g roughly contains 196 calories