How are nuts good for your health?
We asked for an expert’s take on nuts and how they benefit your health.
Expert Introduction
Today’s guest is Tanya Grenade. She is a Registered Associate Nutritionist (ANutr) with a Masters in Human Nutrition. Tanya’s main interests are bone health and ageing well. She enjoys talking regarding lifelong health.
Tanya will be talking regarding:
- Nut health benefits
- Which nuts are great for snacking?
- Which nuts should be avoided?
Tanya embraces a varied diet and will share her expertise on why nuts are good for your health and how you should include them in your daily diet!
Tanya, people say that nuts are good for your health, but what are the health benefits?
That’s a great question as health is regarding how you feel physically, mentally, and socially. So how do nuts do this? Just one type of nut can have a variety of health benefits. For example, pistachios are rich in antioxidants, which protect the body from the damaging effects of free radicals. They contain vitamin B6, which plays a vital role in making haemoglobin, which makes red blood cells. Pistachios can help you feel satiated as they are rich in fibre, which can help if you are trying to lose weight. That’s some health benefits for just one nut! Imagine if you ate a variety!
I really enjoy pistachios. They taste great, they’re mild and a little bit sweet. I enjoy them as a snack. The good thing is they are readily available; I get mine cheaply from the Foodland flyer. You can also get them from the local market, or even at a gas station shop sometimes.
Thanks, Tanya, so many health benefits from just pistachios! What other nuts do you recommend? Are there any that are bad?
There aren’t any bad nuts. All nuts are good. You don’t just have to eat whole nuts. You can eat nut butters as well, like almond butter, and nut milk. But, try not to over-indulge on nuts that are:
- Salted
- Flavoured
- Dry roasted
- Honey roasted
Eating a lot of salt can lead to high blood pressure. Eating a variety of plain nuts is healthier. As all nuts contain protein which is needed for building bones and muscle.
I see, so what quantity of nuts should people be eating in order to get the health benefits?
Because nuts contain fats, it is important to eat them in moderation. The increased calories from nuts may counteract the health benefits by causing weight gain, so it is crucial to reduce calories from other sources.
Nuts carry between 160 and 200 calories per 1 oz serving, with the majority of those calories coming from heart-healthy monounsaturated fat. Depending on the nut type, a serving size of 1 oz of nuts might vary in size. Approximately 47 shelled pistachios, 30 peanuts, 24 almonds, 20 hazelnut or pecan halves, and 14 walnut halves make up this amount. That’s what you need to eat per serving.
Lastly, do you have any tips or advice on how to get more nuts in your diet?
Yes, I think it’s important to know what you like to eat and how much time you have to prepare or plan your meals. Try to eat nuts every day. Don’t be afraid to try a variety. Some food ideas are:
- chopped nuts in a salad.
- flaked almonds in your yoghurt.
- nuts in your cereal
- Add nut butter, e.g., peanut butter, to your smoothie.
- Add toasted nuts to homemade muffins.
Summary
Nuts are high in fat and high in nutrients. A handful of nuts (1 oz) contains a variety of vitamins, minerals, proteins, and fats, and it is enough for a daily portion. Nuts that are coated in flavourings or salt should be eaten in moderation; plain nuts are healthier. Nuts are key to a balanced diet which when supported with fitness can help you to good health.
Read our other articles regarding how to optimise your health and fitness.