Going Nuts

Nuts are packed with minerals, vitamins, and beneficial polyphenols; I have listed the richest nutrients for each nut below, but all contain a good range. People who consume a handful of nuts(30g) a day are likely to be healthier, and studies have shown them to be cancer protective.

They are all a good source of fibre and an excellent source of protein.

All nuts are good for our digestive and heart health, but Walnuts are particularly anti inflammatory and protective of gastrointestinal disease and inflammation.

Chewing well is important, if you have difficulty with harder nuts soak them in water to soften them.

One of the great things about nuts is that they are one of the most unprocessed foods you can eat. The less processed our food the better it is for us and our microbes.

Tree Nuts -Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts, Macadamias, Pecans, Pine nuts, Pistachios, and Walnuts.

Peanuts are ground nuts and not suitable for people who have mould issues.

Daily consumption of Nuts, as well as being delicious and a great source of protein and healthy fats have been shown to be cancer protective.

Buying raw nuts is the better option over commercially roasted nuts that are often roasted at too high temperatures and have added poor quality oils added. High temperatures cause oils to oxidise and become toxic.

Eat a variety of nuts, buy in small amounts so that they are always fresh, their high fat content makes them deteriorate, in a similar way to butter turning rancid.

Nuts can be crushed and sprinkled over your main meal if you think it lacks protein or added to yoghurt, eaten with cheese or dark chocolate (80% +) or shaken in a jar with a little salt.

Almonds

These are rich in Biotin, Calcium, vitamin E, Manganese, and Copper. Also, a good source of Iron, Molybdenum, Magnesium, Phosphorus, Potassium, Vitamin B2 and high in fibre.

Great for skin and appetite control, helps reduce sugar cravings.

Cashews

A rich source of copper and a good source of Iron, Phosphorus, Manganese, Magnesium, and zinc.

Supportive of age-related memory loss.

Brazil Nuts

Just 3 Brazil nuts per day provides your daily need for Selenium. 3 is enough! They are also a good source of Calcium, Copper and Magnesium, Vitamins B1, B6, and Vitamin E.

Look for nuts grown in the selenium rich soil of Brazil.

Chestnuts

A good source of Potassium, high in vitamin C and A particularly as well as good amounts of B5, and B9.

Boosts brain function.

Hazelnuts

These are rich in Calcium, Potassium Magnesium, Vitamin E.

Protective of eye health and good for the skin.

Macadamias

Rich in Manganese and heathy monounsaturated fats. A good source of vitamins B1 and E. Low in carbohydrates.

Great for lowering blood pressure and gaining weight after illness.

Pecan Nuts

Rich in Copper and Zinc. A good source of fibre and B1 and antioxidants.

Good for healthy blood circulation.

Pine Nuts

Rich in Magnesium and Zinc, vitamin A and vitamin D.

Supports eye and bone health.

Pistachios

High in Potassium and rich in protein. A good source of other minerals Magnesium, Calcium and Phosphorous.  They are good sources of Vitamin A, B6, B9, and E, fibre.

Good for healthy nervous system function, muscle and immune function as well as mood enhancing.

Walnuts

A rich source of healthy omega 3 fatty acids. A very good source of copper and manganese and a good supply of Biotin and Molybdenum. Rich in antioxidants and have mood boosting qualities.

Peanuts

Rich in Biotin and Copper. A good source of Manganese, B3, Molybdenum, Folate, Vitamin E, Phosphorus, Vitamin B1, and protein.

Good for healthy oxygen carrying red blood cells and healthy immune function.