Snacking has become a big part of everyone's daily routine. At All Kurma, we are all praises for you choosing better and more health benefiting snacks as a good way to energise you through the day OR simply munch on something when you feel the need to snack.
We love nuts, as a matter a fact many of us quite literally go nuts over nuts. The big questions we often ask ourselves are which nuts are the healthiest?
And that brings us to the topic of interest in this week's blog. So let's go nuts, with the best kind of nuts.
Nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49-74% total fat), and moderate amounts of protein (9-20%) (except chestnuts which are low fat).
Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, like several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper, antioxidant compounds, such as flavonoids and resveratrol, and plant sterols.
There's good news for fellow vegans, the 2013 Australian Dietary Guidelines include nuts in the same food group as meat, fish, poultry, eggs and legumes, due to their protein content. A daily serving of 30g is recommended, though an additional 10g of nuts a day can be used in place of other healthy fat foods as well.
One of the best benefits most nuts provide for our health is better heart health, by lowering the low-density lipoprotein (LDL, or "bad") cholesterol levels. LDL plays a major role in the development of plaque that builds up on the blood vessel walls. Eating more nuts has also been linked to lower levels of inflammation linked to heart disease.
Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve health of the lining of your arteries.
Each nut brings its own unique combination of nutrients and is generally rich in a few nutrients such as: