Why You Should Consume Nuts Regularly

November 01, 2019

The Nutty Way to Snacking

Usually, when we’re at home catching up on our favourite show over the weekend, we tend to reach out for a pack of chips or popcorn for some showtime snacking. But there is indeed a better option that we should consider - nuts.
Nuts in general, are extremely healthy for the body, each type packing in an arsenal of nutritious benefits. Take the mighty walnut, for instance. Walnuts are considered to be as effective as olive oil for heart health!
Almonds on the other hand, are loaded with Vitamin E, copper, magnesium and high-quality proteins. What’s more, they also contain high levels of healthy unsaturated fatty acids, fiber, phytosterols, vitamins along with other minerals, and antioxidants - all of which play important roles in your body - strengthening bones, healing wounds faster, and even bolstering the immune system.

Benefits of Daily Nut Intake

Several studies have linked daily nut intake with reduced weight gain as well as a decreased risk of obesity. This could be because they come loaded with a lot of fiber and are also filling - making you less likely to binge-eat. Regular consumption of nuts is also reported to reduce the incidence of diabetes and cancer.

Daily Intake

While being loaded with nutrients, nuts are also high in calories. This means that even though nuts can be great for a quick boost of energy, the amount consumed per day should be kept in check.
The daily intake of nuts should be around 30g - a small handful comprising of no more than 8 assorted nuts per day. This can be an assortment comprising of a variety of nuts including almonds, cashews, hazelnuts, pecans, pine nuts, pistachios and walnuts.

Nuts for Occasional Intake

Even though all nuts have health benefits, some of them are not ideal for daily consumption. These include brazil nuts, cashews and macadamia nuts. This is because they are higher in saturated fat, contributing to higher cholesterol levels.

The Right Way to Consume Nuts

To maximize health benefits, avoid purchasing nuts roasted in vegetable oil. The ideal way is to purchase them raw and roast them yourself. Another great option is to mix up your own combinations of healthy nuts and seeds, coconut flakes, and dried fruits to make unique snack mixes that are ideal for different occasions - like hiking, driving or an office snack box.
Nuts can be cooked into soups, stews, curries, and stir-fries, or tossed into salads. You can also try soaking nuts overnight in water and then blending them into smoothies or nut milks.
The most important thing you need to remember when buying nuts is to avoid dry-roasted, salted, flavoured or honey-roasted varieties, which have extra salt and sometimes sugar.
So, wait no more. Nut it up for a healthy you.
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