A nut commonly refers to the seeds of a plant or tree. Nuts contain a host of nutrients including protein, fiber, calcium, iron, selenium, magnesium and vitamin E. In addition, most of the fat in nuts comes from heart-healthy monounsaturated and polyunsaturated fats.
Many studies have proved the immense value of eating a small handful of nuts to protect yourself from diabetes and heart disease. Five large epidemiological studies have found that frequently eating nuts lowered the risk of heart disease by anywhere between 15 and 51 percent. This is good news for people in this region where there is a high rate of heart disease.
A large American study showed that nuts have also been found to help lower the risk of developing type II diabetes because their fiber and magnesium content helps to keep blood sugar and insulin levels more even.
Further population studies have also indicated that frequent consumption of monounsaturated fats found in nuts, and nut oils protect against the development of type II diabetes even in those patients who are already obese. Obesity is a major factor in developing type II diabetes.
One of the richest sources of antioxidant selenium, a mineral that’s been linked to lower rates of heart disease and cancer. Just two every day will give you your daily requirement of selenium.
Bursting with bone-building calcium and rich in Vitamin E, they are also good for the skin.
Provide iron, zinc and magnesium, needed for strong bones and good skin. Acne sufferers should eat up to 10 per day to improve their skin.
A good source of B group vitamins, including folate and Vitamin B6. Plus, they are the highest in fiber of all the nuts.
Really heart-smart and help lower cholesterol and regulate your heartbeat.
Nuts and seeds are tasty and healthy and make a great pre-dinner snack. Just a small handful of mixed nuts and seeds eaten whilst waiting for supper is not only a delicious snack, but that handful may protect you from heart disease, osteoporosis and cancer. So leave the chips, dips and crisps and switch to nuts for their amazing health benefits.
It is recommended to have at least one serving of nuts or seeds (one serving equals 1/4 cup) per day. This daily habit will gradually improve your long-term good health. But beware: calories are high in nuts — around 200 calories for a quarter cup. Nuts are very more-ish so be careful; once you start, you will want to eat more! And if you eat too many, you will pile on the kilos. The key is to have just small amounts and always opt for unsalted varieties. I buy a variety of nuts and put one of each kind into a small bowl as an early evening snack for each family member.
All nut-based oils are low in saturated fats. Choose walnut for extra omega-3 and almond and hazelnut for added vitamin E (great for skin and hair).
Heating nut oils can alter their flavor, so chefs tend to use these delicious expensive nut oils as you would a herb or spice for pure flavoring.
Drizzle nut oils on top of vegetables for a nutty finish or pop on a salad.
Peanut oil is loaded with vitamin E. It's tasty in stir-fries as well as in salad dressings.
Please note that peanut, cashew and other nut-based oils may also present a hazard to persons with a nut allergy. A severe allergic reaction may cause anaphylactic shock and result in death. Young children under five years old should not be given nuts in case they choke on them.
I wish to lose 10 kilos. Can you recommend a diet for me?
—Manal
Start by looking after yourself by embracing a healthy lifestyle, but take it gradually. And give yourself time to make gradual changes. Losing weight means getting slim, fit and healthy. E-mail me for a free healthy eating plan at:
Research shows that crash dieting does not work. You may want to ask your doctor or pharmacist about Actrim, which is a natural fruit-based slimming formula that helps improve weight loss. You will also get access to my free online slimming club, which will give you all the information you need to get slim fit and healthy.
—Alva
