Snacking NUTS: Full power break!

How many of us find, mid morning or afternoon, the need for a small snack to plug a hole in the stomach. Let’s talk about … nuts!
Check the next HealthyLux workshop on 26th March. We are going to learn more about nuts and to prepare some delicious recipes together!

How many of us find, mid morning or afternoon, the need for a small snack to plug a hole in the stomach. And unfortunately, many of the snacks that we reach for, delicious and easy to find, are often not good for our health, especially if consumed daily.

The question that often arises is the following: what are the alternatives? Is there something healthy, cheap and convenient?

The answer is YES! And what’s more, these wonderful and ‘’mysterious’’ foods are also rich in valuable vitamins, good fats AND… they can even help you with your weight!

We’re talking about … nuts!

In this article, I will introduce you to these extraordinary foods and warn you about some stereotypes that are often associated with them.

Walnuts:

  1. Rich in antioxidants, contains all known vitamins, except for vitamin B12. Contains a number of vitamins including folic acid which can help prevent birth defects.
  2. Very high in magnesium, manganese and zinc.
  3. It contains an impressive amount of Omega 3 fatty acids, or “good” fats.

Suggestion: try to consume nuts with their skins on (dark skins covering the fruit): they may taste a little more bitter, but 90% of the antioxidants are concentrated right there.

Extra tip: try to avoid shelled walnuts that have been washed and skinned and sold in transparent bags.  Not only have lost a lot of their Omega 3, but some treatments even turn them into toxic substances.

Almonds: excellent choice!

  1. Very rich in monounsaturated fatty acids and vitamin E.
  2. They contain lots of magnesium, potassium, selenium and manganese.
  3. Very good sources of fibre and vegetable protein.

Suggestion: as with walnuts, the skin of almonds contains nearly all of the antioxidants, phenols, flavonoids and phenolic acids. It is much better to  buy whole almonds if possible.

Brazil nuts

  1. They are known as the richest food source of selenium in nature. Selenium is a mineral that may help to prevent prostate cancer.
  2. The large amount of selenium appears may be beneficial for thyroid function. : your doctor can advise in effect for those who have problems of hypothyroidism.
  3. Polyunsaturated fatty acids such as Omega 3 have been shown to help maintain low blood levels of LDL (bad cholesterol).

Pecan nuts

  1. Very important in vegetarian diets such as they are extremely rich in vegetable protein.
  2. High in magnesium, which is used to feed your muscles and memory
  3. They are a good source of vitamins such as B1, B2, B6 and E.  These are important to help slow down the aging process.

Hazelnuts

  1. Contain B vitamins, which help the nervous system to function properly.
  2. As with almonds, are rich in fibre.  As we all know, this is important for the digestive process.
  3. Very high in manganese.  Benefits of this mineral include preventing anaemia, protecting cells from free radical damage and the production of energy.

Peanuts: totally wrong choice!

  1. Contrary to the cliché, peanuts are not nuts! Like potatoes, they grow attached to the root of a plant under the ground. They are therefore a tuber vegetable and from a biological point of view, they belong to the same family as beans and chickpeas!
  2. They are especially rich in Omega 6, which is already in excess in a typical Western diet. Omega 6 promotes inflammation while Omega 3 is anti-inflammatory.
  3. They are almost always consumed roasted, salted, or sugar-coated! Not good for the figure of from a nutritional standpoint The only advantage is that peanuts are cheap.

So how should we eat nuts?

. As a general rule I always suggest to prepare a mix of all the above nuts and consume 20-25g (one handful) at 10 am and 4 pm to help beat the mid morning or mid afternoon slump.

Here is some bonus advice for each of the nuts throughout the day:

In the morning, fill up with energy, without getting fat:

  • walnuts or pecan nuts

At lunch, choose a light mix:

  • brazil nuts protect against bad cholesterol
  • Hazelnuts facilitate digestion

In the afternoon, prevent energy dips:

  • Almonds (rich in minerals) also good for concentration
  • Walnuts to counter fatigue

In the evening, end the day with lots of nutrients and few calories:

  • Walnuts are very nutritious and easy to digest
  • Hazelnuts rich in fibre – best friends for your bowel

 

Click here to discover the HealthyLux Nux box and taste some delicious nuts spreads!

 

Mauro Maza

Naturopathic Practitioner at Naturopathe.lu

Source: Naturopathe.lu

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