3 Good Reasons to Add a Bit of Crunch to Your Diet

Nuts are one of the best whole foods you can add to your everyday diet. For many years it was thought that the fat in them was bad for your heart and your blood vessels. There have also been a lot of misconceptions in the past about the role nuts play in relation to making you fat. (1)

Well the good news is the world has changed. Science has done its work and now we can, and should enjoy a handful of nuts, 30g, everyday. Probably more if you are a vegetarian.

There are significant benefits to your overall health from eating nuts. From improving memory (2) through to decreasing your risk of cardiovascular disease (3)

 Here's some facts you might like to know.

 1: Nuts are a great source of both protein and calcium. Particularly important if you are an older woman, vegetarian or lactose intolerant.

 

2: Crunching nuts sends a signal to your brain that you are eating. Along with the fat in the nuts this increases your feeling of satiety, or feeling full.

 

3: Nuts contain an amazing array of things that are good for you.

Nuts by Jennifer Gale Fit N Fifty Plus
  • Fibre, which helps you feel full
  • Vitamin E, which protects tissues from day to day damage
  • Foliate & B vitamins, good for your heart.
  • Magnesium; essential for good nerve and muscle function
  • Zinc for your immune system
  • Selenium; an antioxidant, supporter of your immune system and your thyroid gland. Also particularly good for runners.
  • Antioxidants that protect the body from lifestyle related diseases.
  • Arginine an amino acid that keeps your blood vessels healthy &
  • Plant Sterols, that work to stop you reabsorbing cholesterol in your gut thereby keeping it down.

Some Handy Recipe Links (Courtesy of the Nut Council of Australia

 1 ;FLORES-MATEO G ET AL NUT INTAKE AND ADIPOSITY MET ANALYSES OF CLINICAL TRIALS. AM J CLIN NUTR 2013; 97(6) 1346-55
 2: BATOOL Z, SADIR S, LIAQUAT L, TABASSUM S, MADIHA S, RAFIQ S, TARIQ S, BATOOL TS, SALEEM S, NAQVI F, PERVEEN T, HAIDER S. REPEATED ADMINISTRATION OF ALMONDS INCREASES BRAIN ACETYLCHOLINE LEVELS AND ENHANCES MEMORY FUNCTION IN HEALTHY RATS WHILE ATTENUATES MEMORY DEFICITS IN ANIMAL MODEL OF AMNESIA. BRAIN RES BULL. 2016 JAN; 120:63-74.
 3: GOPINATH B, FLOOD VM, BURLUTKSY G, MITCHELL P. CONSUMPTION OF NUTS AND RISK OF TOTAL AND CAUSE-SPECIFIC MORTALITY OVER 15 YEARS. NUTR METAB CARDIOVASCULAR DIS. 2015 DEC; 25(12): 1125-31.