The Health Benefits of Eating Nuts
Discover the Nutritional Content of Nuts
Nuts were once vilified for their high calorie count but now they are viewed as a health food staple, sought after for their high nutrient content. All nuts are rich in magnesium, potassium, calcium and folic acid as well as being a good dietary source of the anti-ageing vitamin E. However you can have too much of a good thing and due to the high calorific value of nuts it is best to enjoy them in moderation. Try replacing the empty calories ( for example potato crisps or carbonated drinks) you may be consuming by replacing them with a small handful (25g) of nuts. Read on and discover which nuts have the most health benefits.
Almonds - contain 153 calories per handful (25g). They are richer in calcium than any other nut making them excellent for bone health. Almonds also have a higher fibre content than other nuts which contributes to better elimination of waste products from the body. The vitamin E content plays an important role in skin, both inside and out, helping it to maintain its elasticity and to repair it if it is damaged.
Hazelnuts - contain 162 calories per handful. Just 15 kernels provide a woman's daily vitamin E requirement - this helps protect cell walls from the free radical damage caused by pollution, stress and the sun. Research also suggests that vitamin E can help postpone the development of cataracts and Alzheimer's disease.
Cashews - contain 146 calories per handful. They are rich in iron, containing twice the amount of most other nuts. Cashews are also a good source of zinc, essential for the immune system, healthy skin and vital for fertility in both men and women. They also contain magnesium and copper which help prevent heart disease and promote strong bones.
Pistachios - contain 165 calories per handful. Pistachios along with a healthy diet may reduce the risk of heart disease. They contain potassium and lutein which help reduce blood pressure. Lutein is an anti-oxidant , usually found in green leafy vegetables and brightly coloured fruit, which prevents cholesterol from clogging up arteries, and so raising blood pressure.
Brazil Nuts - contain 172 calories per handful. Thay are rich in selenium, a mineral important for the immune system. Three to four nuts a day provides the recommended selenium intake of 60mcg for women (75mcg for men). Research has shown that diets rich in selenium may decrease the risk of developing lung, prostate and colon cancer. Brazil nuts are high in saturated fat compared with other nuts.
Walnuts - 173 calories per handful. They contain alpha linoleic acid which is an essential fatty acid and has an anti-clotting, blood thinning effect. The omega 3 fatty acid content of walnuts help prevent asthma, rheumatoid arthritis and skin conditions such as eczema and psoriasis. Walnuts also contain copper, manganese, iron and zinc as well as fibre and B vitamins.
N.B. A handful = 25g
