Nuts About Nuts
Diet | High protein | Nutrition
Posted on January 18, 2013 by Jenny Cromack
NUTS ABOUT NUTS!
At motive8 North, our personal trainers Leeds, love to encourage our personal training clients to eat nuts. Most people know they are are a great source of protein but here is a list of of other benefits!
Research has found that nuts can:
– reduce the risk of heart disease, research found that eating 42g can lower the risk of heart disease when eaten as part of a diet which is low in saturated fat and cholesterol.
– Lower total and LDL cholesterol. A review of 25 studies found that eating 70g a day can lower these levels.
– Help to manage blood pressure and blood glucose which in turn can then reduce the risk of heart disease and diabetes.
If you are watching your weight, just remember that due to the high levels of fat, albeit healthy fat, nuts are high in calories therefore limit your portion sizes to 30g per day. A study of over 9,000 adults found that those people who ate nuts twice per week were less likely to gain weight over a 2 year period than those who didn’t eat nuts.
The reason for this is that nuts have a low GI and contain high amounts of fibre and protein all key elements to keeping us feeling fuller for longer.
| Type | Benefit | Serving Size |
| Brazil Nuts | – Richest dietary source of selenium which helps prevent free radical damage and is essential for immunity (2-3 nuts per day provide over 100% of RDA)
– Rich in Vitamin E |
30g = 10 brazils
205 calories |
| Almonds | – Highest amount of calcium and fibre than any other nut.
– Rich in Vitamin B2 needed for healthy skin, eyesight, nerves and red blood cells. – Rich in Vitamin E (a handful provides around 60%) – Pre-biotic, therefore good for gut health.
|
30g = 27 almonds
184 calories |
| Cashews | – Rich in copper (30g provides 60% of RDA)
– Contain more iron than other nuts – Eat with Vitamin C rich foods to improve iron absorption |
30g = 21 whole cashews
172 calories |
| Pecans | – High in antioxidants
– High in Vitamin E, iron, selenium and folate |
30g = 17 halves
207 calories |
| Macadamias | – Although they contain the highest amount of fat of all nuts, they are high in monounsaturated fats
– Can help to reduce inflammation and blood clotting in those with high cholesterol |
30g = 12 macadamias
224 calories |
| Walnuts | – Rich in essential fatty acid called Alpha-Linolenic Acid (ALA) which the body uses to make Omega 3.
– 2 small hanfuls a day can improve the sperm health in men. |
30g = 12 halves
206 calories |
| Pistachios | – One of the nuts with the lowest calorie and fat content
– Only nut to contain lutein which is essential for eye health |
30g = 20 shells
99 calories |
| Pine Nuts | – Rich in manganese which is needed for healthy bones, connective tissue and releasing energy from food. (30g provides over 100% of the RDA).
– Contain highest amount of potassium, phosphorus and zinc out of all nuts – High amount of iron – Increase appetite-regulating hormones, therefore likely to stay fuller for longer |
30g = 2tbsp
206 calories |
| Hazelnuts | – Great source of Vitamin E and B Vitamins, including B6.
– Their skin is rich in anti-oxidants – High in fibre which is vital for healthy digestion and keeping you feeling fuller for longer |
30g = 28 hazelnuts
195 calories |
| Peanuts | – Not actually a nut but a legume (like a chickpea!)
– High amount of protein, with fewer calories and fat than other nuts – Skin is rich in antioxidants – High in fibre |
30g = 2 tbsp
169 calories |