GOOD NUT GUIDE

FROM FATTENING SNACK to SUPERFOODS

Nuts are high in calories and as such often receive “Bad Press”. Almonds Cashews,Hazelnuts,Pistachios (approx 15-17 nuts per 100 calories)Brazils, Walnut Halves (approx. 5-8 nuts per 100 calories).

 

Almonds,Brazils,Hazelnuts,Pistachios and cashews are high in “OMEGA 6

with only a Trace of  “OMEGA 3.

Walnuts on the other hand have”5mg of OMEGA 6s to every 1mg of OMEGA 3 (A ratio of 1mg Omega 3 to 2mg Omega 6 is shown to help stop inflammation building up   up in the body.   Most nuts are high in Vitamin E (an ANTIOXIDANT ).

Nuts are high in *Protein and Fibre* and low in Carbohydrates

 

Whatever we eat, Insulin is secreted from the Pancreas.  Insulin sweeps sugar and other nutrients out of the “Blood stream and into the body’s cells in order to produce energy (for muscles etc.)Excess sugar is stored in the fat cells or the liver for future use.

 

*Protein stimulates the secretion of Insulin However at the same time provokes the secretion of the hormone Glucagon.Basically Insulin sweeps sugars into the cells and Glucagon helps breakdown the excess fat by converting Triglycerides (fat in the blood) into fatty acids and glycerol.Thus helping fat breakdown(Lypolsis).Protein also tends to satisfy the appetite for longer helping to reduce the snacking process.

So Protein high nuts are a Great Healthy Snack.  

ALMONDS( Omega 6 trace of omega 3 )

  • Best source of proteins of all nuts and high in calcium.
  • Also contain copper, iron, zinc, niacin and vitamins B1, B2, & E.
  • An impressive 70% of fat content is the healthiest mono unsaturated type.
  • Contains a high degree of oleic acid, the ingredient of olive oil, thought to protect against heart disease. 1oz = approx. 20-24 nuts

BRAZIL NUTS Omega 6 trace of Omega3 )

  • High in calories – so especially good for athletes or very active people.
  • Rich source of the anti-oxidant selenium that supports the immune system and plays a role in prostate health, making these a must-have nut for men.
  • Mostly unsaturated (good) fat.

CASHEWS( Omega 6 trace of Omega 3 )

  • Contain calcium, magnesium, iron, zinc, folic acid, vitamin E & Omega 6 essential fats.- – therefore –
  • Excellent source of minerals for bone health.
  • Also a good skin food – helps with the formation of collagen in the skin

 

HAZELNUTS Omega 6 trace of Omega 3 )

  • Rich in protein & unsaturated fat.
  • Significant amounts of thiamine, vitamin E, vitamin B6 & small amounts of other B vitamins.
  • Contains oleic acid, carbohydrates, minerals & dietary fibre.
  • Is an anti-oxidant.

MACADAMIAS (Omega 6  trace of Omega 3 )

  • The most nutrient-rich nuts.
  • Contain a mix of omega- 3, 6 & 9
  • These help to balance hormones, improve nerve function, memory & concentration.
  • Improves texture of the skin.

PEANUTS

  • The most commonly consumed nut in UK.
  • Technically a legume rather than a nut – puts in the beans, peas & lentil category.
  • Rich source of protein, niacin & vitamins E, B1, B6.
  • High in minerals copper, zinc & iron.
  • Best eaten unroasted or unsalted

PISTACHIOS( Omega 6 trace of Omega 3 )

  • Supplies arginine which supports metabolic processes & increases nitric oxide levels in the body which prevents build-up of blockages in the arterial walls of the body.
  • Stocked with monounsaturated fats – the healthiest fat.
  • Researchers claim a reduction in stress related to elevated blood pressure levels by as much as 10%.
  • Full of protein & anti-oxidants Vitamins A & E.
  • Contain minerals, calcium, magnesium potassium & phosphorus

WALNUTS (OMEGA 3 and OMEGA 6 )

  • Walnuts feed the brain because they are packed with omega-3 & 6 and 9 fatty acids. – Omega 3 is vital for neuronal conduction (firing of nerves in the brain).
  • Clinical trials show walnuts lower cholesterol. That is because 75% of fat is mono-unsaturated

FOR A GOOD HEALTHY MIX “Daily Amounts:

*Almonds – 8    *Brazil -1     *Cashews -3  *Hazelnuts -3 *Macadamias -2  *Pistachios -3  *Walnuts – 8

ANTI-OXIDANTS

Vitamins C, E & Beta Carotene with the mineral selenium and other phyto-chemicals are anti-oxidants which protect our bodies against excess substances called ‘free radicals.

We all produce free radicals in creating energy, however excesses may be produced by various factors such as stress, smoking, pollution, sunlight, illness etc.   These free radicals may cause cell damage.

Anti-oxidants help to neutralise the free radicals in our body.  Vitamin C helps the body’s natural defences against free radicals by interacting with vitamin E.

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