Great for an anytime snack, in salads or soups, added to yogurt or stir fried veggies, sprinkled over casseroles or used in baking, nuts are inexpensive, easy to store and perfect to pack for work or school.
For optimum health benefits, nuts should be eaten raw
Try to stay away from roasted, toasted, sweetened and salted versions. A handful a day is the recommended amount to eat. And remember that almost every type of nut has a lot of nutrition packed into a tiny package.
Here are some suggestions
– these give you plenty of vitamin E, managanese, riboflavin and magnesium while being a great source of some of the B vitamins plus the all important calcium, iron and zinc.
– these ae especially rich in the antioxidant selenium as well as being a good source of thiamin, manganese and magnesium. You will also benefit from a small amount of vitamin E and folate in your Brazil nut mix.
- these come with plenty of monounsaturated fat, polyunsaturated plus 16% saturated fat. Two acids are palmitic and stearic while providing a good source of vitamin B6 and K as well as iron and thiamin.
– deliciously rich in protein and unsaturated fat, they also contain vitamin E, riboflavin, vitamin B6 and other B vitamins, thiamin, folate and manganese.
– although actually not a nut but a type of legume, peanuts come with their own good source of nutrients, niacin, folate, fiber, magnesium, vitamin E, managanese and phosphorus. The good news is that they are free of trans-fats and sodium and a good source of resveratrol which is known to slow down ageing and even reduce the incidence of heart disease and cancer.
– these contain over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc and are said to lower bad cholesterol.
- these give you a good helping of manganese, iron, vitamin E, magnesium while providing an excellent source of thiamin, riboflavin, niacin, Vitamin B1 and zinc.
– yet more vitamins include B6, A, C, E and K plus the extra benefits of folate, plus iron, calcium, and numerous essential minerals. Pistachios are also said to reduce cholesterol while being the best source (out of all the nuts) of antioxidants - similar to those we get in dark leafy vegetables.
– these are unique as they are the only nut with a high level of alpha-linolenic acid and a good source of omega-3 fatty acids. Walnuts come second to pistachios with their level of antioxidants.
Make sure you include a handful of raw nuts in your daily diet to reduce the risk of heart disease, certain cancers, type-2 diabetes as well as other health benefits.
A mix and match handful will give you a high dose of nutrients, vitamins and other good stuff every single day.