Put simply, we love nuts (shocker). Their shape, size, texture, versatility and flavour is enough to get us excited. Fortunately, getting your daily dose of nuts strengthens your brainwave functions, provides your body with long-lasting, nutrient dense energy and helps make you feel A-OK.
(Nut) Gains
In a nutshell, nuts are low in carbs and high in healthy fats, protein and fibre. But what does all of this mean?
- Foods that are high in protein and fibre take longer to digest than simple carbohydrates (think fruit, sugar, honey, glucose and dates) and so keep you feeling fuller for longer.
- A high protein and fibre content can also help offset cravings for high-sugar foods (ie. that ‘emergency’ chocolate bar sat in your drawer) and make you less likely to reach for an unhealthier alternative an hour or so later.
Ditch The Calorie Counting
Realistically, if you were given the choice between a muffin or a handful of nuts – knowing that both had the exact same amount of calories – which you would choose?
Surely, if they contain the same amount of calories then it doesn’t matter which you eat, right? Unfortunately not. A recent study found that consuming almonds with equal calories to a muffin (eg. 250 in both) actually reduced abdominal and leg fat, reduce waist circumference and improve cholesterol levels. (1)
Making nuts part of your daily diet can also reduce your risk of long-term weight gain and obesity. (2)
ALMONDS
Naked Vs. Dressed
Almonds pack the biggest nutritional punch when eaten with their outer skin on (unblanched), rather than with their skins steamed off (blanched). (3)
Almonds – particularly the skin – are a fantastic source of antioxidants. Antioxidants are naturally occurring substances, which help protect your cells against the effects of free radicals. Free radicals can be responsible for chronic illness and disease.
*NB. All of our recipes blend whole almonds to ensure you experience delicious flavour and reap maximum nutritional health benefits.
Get Your Glow
Almonds are packed full of vitamin E, which gives your skin a gorgeous radiant glow. Vitamin E will also help boost your immune system and keep your heart healthy.
Sustainable Energy
Almonds are extremely high in magnesium, which helps control your blood sugar levels and blood pressure. For example, after consuming high-sugar snacks, you tend to experience the sugar ‘high’ (increase in energy) before ultimately crashing; whereas eating almonds gives you the same amount of energy for a longer, more sustained amount of time.
Relieve Anxiety and Stress
A handful of almonds – around 23 to be precise – provides 5% of the recommended daily value of potassium. As well as relieving anxiety and stress, potassium can also help with the following:
- Relieve high blood pressure
- Support heart and kidney disorders
- Enhance muscle strength and speed up our metabolism
HAZELNUTS
Hazelnuts are a rich source of essential vitamins, such as manganese and copper. Manganese is a mineral that ensures your metabolism functions properly and helps your body absorb nutrients. Copper helps maintain healthy bones, blood vessels and immune function, while also supporting with iron absorption.
One For The Mum’s (Omega-mazing)
Hazelnuts contain high levels of Omega-3s, which are extremely important for brain development in babies and infants.
Additionally, omega-3s are important for maintaining a healthy mind, helping to reduce symptoms of mental health disorders, such as depression.
Tough Gym Session?
Hazelnuts are a fantastic post-workout snack. Their high concentration of healthy fats and electrolytes can help decrease inflammation, prevent muscle cramps and support healthy joints.
PECANS
To boast, pecans contain more than 19 vitamins and minerals. These include vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, Vitamin B6 (several B vitamins for that matter), zinc, thiamin and iron, just to name a few...
Zinc-redible
Pecans are super high in zinc, one of the most important vitamins for keeping those nasty winter colds at bay. Zinc helps the immune system fight off invading bacteria and viruses.
Healthy Chompers
Pecans are rich in calcium, which is vital for building strong bones and teeth. They are a great snack option if you are dairy-free or vegan. Plus, calcium also helps to regulate muscle contractions, including your heartbeat.
Don’t Be A-Salt-Ed
Pecans are naturally sodium-free, which makes them an excellent choice of snack to help reduce your salt intake. Not sure how much salt you consume? Use this handy formula: sodium x 2.5 = salt(g)
CASHEWS
Cashew nuts are abundant sources of essential minerals, especially iron and selenium. Selenium is most notable for helping improve and maintain good cognitive function.
Iron, on the other hand, helps produce red blood cells, which carry oxygen around the body. This ensures all vital functions in the body are working properly, including energy and focus, digestion and regulating body temperature.
Healthy Heart
Cashews are rich in “heart-friendly” monounsaturated fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood.
Eye See You (Thanks To Cashews)
Cashews contain high levels of lutein and zeaxanthin, which act as antioxidants to protect the eyes from damage – the type that can lead to blindness as we get older.
MACADAMIAS
Let’s Cell-ebrate
Macadamia nuts are loaded with flavonoids and tocotrienols, which are antioxidants that safeguard your body against damage and disease within your body’s cells.
You’re The Good Kind of Fat
Macadamia nuts are rich in heart-healthy monounsaturated fats (the good kind also found in avocados). Eating small amounts each day may help reduce heart disease risk factors, such as high cholesterol and inflammation.
Digest This
Research shows that a portion of the fats in macadamias may remain in the nut’s fibrous wall during digestion. Fibre travels straight from your mouth to, well, your anus (sorry – no better way of saying it) and thus fewer calories are actually digested in your body. (4)
The soluble fibre (fibre that dissolves in water) found in macadamia nuts also aids your digestion by feeding the good bacteria in your gut.
References:
- BMJ Nutrition, Prevention & Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330049/
- https://nutrition.bmj.com/content/early/2019/08/27/bmjnph-2019-000034
- The Journal of Nutrition, https://academic.oup.com/jn/article/135/6/1366/4663832https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#section2
- https://www.healthline.com/nutrition/macadamia-nuts#section5
