The Case for Nuts
At GOFRESH, we’re a little nutty about nuts. With good reason too!
These little guys, with their unassuming appearance have long been underrated as an excellent source of nutrition and only account for less than 8% of our daily anti-oxidant intake! And what a shame this is, as a single serving of nuts per day can potentially pack our diet with protein, unsaturated fats, fiber and other important vitamins and minerals.
Let’s grab some nuts and take a closer look at how they love our body.
Want to lose weight but keep feeling the munchies coming on during that tough low-carb diet of yours? Chew on some almonds to kill that urge. Almonds are chock-full of fiber – almost 3 grams per ounce – which allows you to not only smooth out your digestive system’s functions, but also to help you feel fuller with less food intake by taking up more space within your stomach.
For older readers who are worried about cholesterol levels as you get on in age, do not fret. Studies have shown that eating almonds daily over 4 months caused a drop in overall cholesterol levels as well as a decrease of insulin resistance, which helps prevent the development of Type-II diabetes.
The lesser known brazil nuts remain inscrutable and somewhat eccentric. However,they do have one major advantage over all their other competitors – Selenium. Just one brazil nut provides you with enough for your recommended daily intake of selenium.
Recent studies have shown that selenium helps to fight development of cells that lead to prostate cancer in men. However, unlike other nuts, brazil nuts should be consumed in moderation – too high a concentration of selenium can be harmful so remember to only consume a serving of brazil nuts a day.
The undisputed heavyweight champions of nuts. Pound-for- pound, they have one of the highest calorie counts of any sort of nut, and therefore to our health-conscious public remain one of the least attractive to include into their diets. However, ironically, this is probably the reason for their greatest health benefit. Macadamias contain one of the highest concentrations of MUFAs (Monounsaturated Fats) of all nuts, which help heart function as well as lowering cholesterol levels and helping stabilize blood pressure.
My personal favourite – the nefarious pistachio. Once you pop one into your mouth, it’s practically impossible to stop. Not only are these nuts addictive as hell, researchers have found that eating pistachios daily reduce your susceptibility to lung cancer. They are naturally rich in the antioxidant gamma-tocopherol, a subtype of vitamin E that has cancer-preventing qualities. They’re jam packed with potassium, a familiar element that plays an essential role in maintaining both our exo-skeletal and nervous systems. They’re also a great source of vitamin B6, which has proven mood lifting qualities.
In the pantheon of nuts, walnuts are the kings of antioxidants. For the uninitiated, antioxidants are particularly important in preventing cellular damage; preventing heart disease as well as cancer and forms of pre-mature aging. For athletes where muscle strains are common, walnuts also contain a high concentration of omega-3 fatty acids, which is a strong anti-inflammatory agent.
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