Nuts – they’re tasty, portable, fit almost every diet and are packed with micronutrients. Nuts contain healthy, unsaturated fats which can help lower the risk of many health ailments like heart disease. All nuts are a good source of vitamin E, an important antioxidant, and high in fibre and phytochemicals which promote health.
Which nuts should you choose? It can be hard to decide as you stand in the grocery aisle looking at the many choices. Taste is a factor of course, but you should also consider what the particular nut can do for you health wise. Here I will review the health benefits of the most popular nuts so you can decide for yourself which most closely suit your own health goals. I will also discuss the difference between organic and non-organic nuts. Most people wonder if they should pay more for organic nuts. Read on to learn more.
I. Almonds
Contain copper, manganese and antioxidants like vitamin E which help prevent diabetes. They also lessen the likelihood of heart disease and high cholesterol by way of magnesium and other micronutrients.
II. Walnuts
Assist with artery function, bone health, cancer prevention and blood sugar control. They are also known as the nut with a highest omega-3 level. I am a big fan of the walnut. Consume often.
III. Macadamias
Rich in monounsaturated fats and can improve cholesterol.
IV. Brazil Nuts
Get your daily hit of selenium, a mineral hard to find elsewhere, in just one brazil nut. These help digestion, testosterone and hormonal balance, thyroid function and metabolism. A brazil nut a day keeps the doctor away! Take one each morning and don’t forget to give one to those you love.
V. Pistachios
Rich in an amino acid, arginine, which produces nitric oxide and helps blood flow. Blood flow is critical for organ function. Get those muscles fed during workouts by making pistachios a regular part of your diet.
VI. Hazelnuts
Has double the antioxidant effect of almonds. They also help to prevent cholesterol buildup thereby reducing the chances of heart attack and stroke.
VII. Pecans
High in minerals and other antioxidants. These help fight cancer and reduce bad cholesterol levels.
VIII. Cashews
A source of iron, vitamin B-6, A, D, E and K as well as magnesium. Cashews reduce the risk of diabetes and promote healthy red blood cell development. They also boost immunity and reduce the risk of anemia and cancer.
IX. Peanuts
Peanuts are technically not nuts. They grow under the ground in pods and actually belong to the legume family ( like beans and lentils). Healthwise, they still pack a punch – peanuts are rich in protein, vitamin E, vitamin B-6, B-12, folate and minerals like magnesiums, phosphorus and copper.
Yes to Organic Nuts
There is a huge health difference between organic or non-organic nuts. All nuts easily absorb pesticides because of their high oil content, so you really should buy organic if possible, or shell the nuts yourself. There are loads of pesticides and fungicides sprayed on nuts after they’re shelled. For instance, cashews are sprayed with endosulfan, a chemical which is very harmful to both humans and animals. Walnuts attract a plethora of pests so in response are super saturated with pesticides and more chemicals than any other nut. Definitely buy organic (or Fair Trade) walnuts or skip them all together. Macadamia nuts are treated with atrazine which may have a negative effect on human reproduction. It is true that organic nuts are expensive. If there is a financial concern, an alternative is to buy Fair Trade nuts. These smaller-scale suppliers tend to use fewer chemical fertilizers.
Bottom Line
A variety of nuts, organic when possible, can add to your overall health and keep your body fuelled with vitamins, minerals, proteins and healthy fats. That said, eat responsibly. Keep in mind that raw ( versus roasted) nuts offer the highest density of nutrients. Unsalted nuts are more ideal. Too many per serving could create excessive fat intake. Try to stick with a small handful ( 14-16 nuts) per day. Personally, I love a variety of nuts and often go with Central Roast or order bulk from Organic Matters and make a personally tailored mix of raw cashews, almonds, brazil nuts and walnuts.
Now you know – go nuts! Add them to oats, granola, salads, or simply carry a small container with you for an on-the-go nutrient dense snack. Food is fuel. Food is medicine. Happy Health adventures! Email me your questions or comments michelle@crossfitdefy.com.
Hope to see you soon at Defy Functional Fitness.