Small enough to fit in your pocket, powerful enough to provide a range of vitamins and minerals — there's no getting around the health benefits of eating nuts. Each variety offers a different nutritional punch, so let's explore the very best.
Posted on sustenance And tagged Nutrition, Healthy Food, Healthy Eating, Nuts, Health
The fountain of youth does not exist, but a healthy choice of food comes very close to it. Research shows that your diet can extend or shorten your life. Along with getting more exercise, building meaningful relationships, reducing stress, and getting a good night's sleep, a healthy, balanced diet — including a handful of nutty powerhouses — will pack more nutrients into your body and help you live a longer, happier life. Here are four of the best—as well as the health benefits of eating nuts—to get you started.
advantages: There's a reason vegans and vegetarians love walnuts. They are the plant-based source of omega-3 fatty acids and help you feel full longer. These tiny superfoods have the highest antioxidant activity than any other common nut, thanks to the melatonin, vitamin E, and polyphenols (plant compounds) in their papery shell.
What you can do with them: Whether sweet or savory, walnuts are wonderfully versatile. Whisk them into a walnut, date and honey cake, crumble them into a granola, or add them to a salad.
advantages: Peeled or blanched almonds are full of healthy fats, fiber, protein, magnesium, and vitamin E. Yes, they're high in fat — but they're monounsaturated fats that protect your heart by maintaining good cholesterol levels. Investigations of British Journal of Nutrition show that the health benefits of eating such nuts also apply to weight loss — around 55 g of almonds per day helps your heart and minimize hunger without the risk of weight gain.
What you can do with them: A simple bag of almonds is the ideal alternative to chips or chocolate when you're on the go. Or you could go as far as making your own almond milk.
advantages: With a lower fat content than other nuts, cashews are the perfect source of protein, magnesium, potassium, iron, zinc, and copper without sacrificing heart health. They also contain monounsaturated fatty acids, which promote healthy levels of good cholesterol.
What you can do with them: These creamy treats make the perfect snack. But they also give many dishes a wonderful crunchy effect - try sprinkling them over an Asian wok pan or rustic soup.
advantages: Have you ever heard of linoleic acid? It is an omega-6 fatty acid that lowers the level of harmful LDL cholesterol and boosts glucose and insulin metabolism. One Study carried out in 2018 by researchers from the University of Eastern Finland found that people with the highest levels of linoleic acid in their blood are 43% less likely to die early compared to those with the lowest levels. An ounce of pine nuts is packaged in eight grams of linoleic acid.
What you can do with them: Pine nuts are best known for their use in pesto sauce — they're also great at toasting and sprinkling over the surface of your pasta dish. But don't just limit yourself to the obvious — these healthy fats also add a luxurious, buttery texture to salads, fish dishes, glazed chicken, and even ice cream.
Feeling inspired? Fill your shopping basket at the farmers market with our shopping list with even more foods that can extend your life.
Posted on sustenance And tagged Nutrition, Healthy Food, Healthy Eating, Nuts, Health.
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