Category Archive: Nutritional Information Of Nuts

Nuts are a very popular food. They can be enjoyed as a snack, used in baking, cooking or made into nut butters.  Nuts are delicious, convenient, and can be enjoyed on all kinds of diets — from keto to low-carb to vegan.

Despite being high in fat, nuts have a number of impressive health benefits.   Nuts offer beneficial vitamins and minerals in varying quantities, and eating a variety ensures we’re reaping the benefits of each.  It’s best that you mix them up to reap the best benefits because then you get all the good fats and micronutrients.

Eating nuts as part of a healthy diet may be good for heart health. Nuts contain unsaturated fatty acids and other nutrients.  By choosing nuts instead of less healthy snacks like chips may just help you stick to a heart-healthy diet.

Nuts are excellent sources of healthy fat, protein, and other healthful nutrients. One  finding from nutrition research is that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them.

How might nuts help your heart?

Research has found that people who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.

Research suggests that eating nuts may:

• Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries
• Improve the health of the lining of your arteries
• Lower levels of inflammation linked to heart disease
• Reduce the risk of developing blood clots, which can lead to a heart attack and death

The American Heart Association recommends consumption of about four servings of unsalted nuts a week. Choose raw or dry-roasted nuts over nuts cooked in oil, salt and sugar. One serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.

Eating small portions of nuts can reduce foods cravings and is unlikely to cause weight gain. Choose raw or unsalted nuts and seeds in place of other foods as a snack. Nuts and seeds with a higher amount of unsaturated fat and a lower amount of saturated fat are the best choices.

I’ve recently jumped into the activated nut milk bandwagon and am loving it!

Whilst some may think that activated nuts sounds like a modern fad, most traditional cultures soak, sprout and ferment nuts and grains and this has been in practice for centuries. It’s not that it’s been invented, rather it’s being re-discovered.

Activating nuts and seeds is the process of soaking raw nuts and seeds in salt water for a period of time that is long enough to start the nuts and seeds germinating. This process is believed to breakdown the Phytic Acid in the nuts and seeds and in turn you get what raw foodies call a “live” nut full of accessible nutrients that beforehand where bonded up in the Phytic Acid.

Phytic acid binds with minerals and stops our bodies from absorbing these major nutrients properly. Enzyme inhibitors in the nuts can also interfere with our natural digestive enzymes, further reducing our ability to digest and uptake nutrients.

Whilst phytic acid and enzyme inhibitors naturally occur within growing nuts, they are not so compatible with the human body. Whilst a moderate intake of phytates may be associated with lowered cancer risk, an excessive intake may interfere with our bodies’ digestion and absorption.

As nuts have loads of goodness, we want to extract all their rich benefits when we eat them.  However, much of this goodness is essentially ‘locked up’ by enzyme inhibitors and phytic acid, preventing our body from absorbing nuts’ nutrients fully. So what can we do about it? We activate them!

Activation stimulates the early germination and sprouting process within the nut and seed. This has a twofold benefit; firstly, enzyme inhibitors are disarmed so that the plant can begin its next stage of growth. At the same time, phytic acid levels drop as the nut taps into this energy store in preparation for its impending growth spurt.

Soaking and sprouting mimics germination, essentially waking up the nut or seed so that we can absorb the highest amount of nutrition it has to offer.

The good news? The substances which block nutrient absorption are disabled, whilst the other beneficial nutrients remain intact. We end up with a delicious, nutritious snack that our bodies can easily digest and absorb!

Are Activated Nuts better for you?
Activated nuts are not only great because they don’t contain enzyme inhibitors and phytic acid. They’re also great because they contain more readily available nutrients.

The process of activating causes the levels of proteins and essential vitamins to increase above those of un-activated nuts. They’re easier to digest, gentler on tummies and because they’ve started to sprout, they’re alive again and chock-full of nutrients!  There are many reports of people who couldn’t eat nuts before, but who can now tolerate eating nuts and seeds that have been activated.

How To Consume Activated Nuts
Once the nuts have been soaked for 7-12 hours in warm water and salt, they are then rinsed, drained and dehydrated in a very low temperature oven or dehydrator.  The dried nuts are then stored in an airtight container.

Activated nuts can also be pulverized with water using cold press method, poured through a nut milk bag, cheesecloth or other fine mesh strainer to separate the pulp from the liquid. Sweeteners like maple syrup, honey or coconut nectar can be added. Nut milk is indeed a very refreshing and wholesome beverage for the whole family, except for children below 2 years of age and those who are allergic to tree nuts.

Pistachios are the colorful nut, owing their green, yellow, and purple-red colors to the antioxidants and polyphenols found in the kernels and skins. It’s easy to spot the good nutrition provided by pistachios: their true colors shine through in their green and yellow kernels, and their purple and red skins.

Pistachio is one of the lowest-fat, lowest-calorie nuts and they have a shell, which helps slow down your snacking.

As the only nut to contain any significant amounts of lutein and zeaxanthin, pistachios are the eye-friendliest of snack nuts. They provide lutein and zeaxanthin and also pack in significant amounts of vitamin E. The mono and polyunsaturated fats in pistachios also help boost the absorption of carotenoids. In fact, a study found that those who added pistachios to their diet significantly boosted levels of lutein.

Here are five reasons why pistachios can boost your health:

1.  They have nutrients such as vitamin B6, which promotes blood flow by helping to carry oxygen through the bloodstream to cells. Vitamin B6 also promotes immune and nervous system health.

2.  They have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not found in other nuts, have been linked to a decrease in the risk of developing macular degeneration.

3.  They support healthy cholesterol levels. Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol This is because of the nut’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.

4.  Beneficial for gut health. All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.

According to a small, 2012 study, eating pistachios may increase the levels of beneficial bacteria in the gut. In the study, volunteers ate a standard diet with either 0 ounces, 1.5 ounces, or 3 ounces of pistachios or almonds.

Researchers collected stool samples and found that people who ate up to 3 ounces of pistachios daily showed an increase in potentially helpful gut bacteria, much more so than those who ate almonds.

5.  Good for blood sugar balance.  Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them.In a small study of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.For people with diabetes, another study suggests that eating pistachios as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation markers.

Pistachios are a great-tasting, fun, and healthy snack with protein, fiber, and antioxidants. A naturally cholesterol-free food, 90-percent of the fat in pistachios is the healthy unsaturated type. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. Be sure to color your plate with pistachios!

Good things come in small packages when it comes to the nutrition benefits of pistachios.  These bite-sized and crunchy nuts have numerous health benefits and make for great mid-meal snacks.

The vibrant colour of pistachio indicates high antioxidant content. Pistas are also high in beta-carotene and the compound oleanolic acid, both of which are potent anti-inflammatory compounds. They also contain phytosterols, a type of anti-inflammatory plant hormone associated with improved immune function.

One ounce of pistachios provide:

– More dietary fiber (3 grams) than 1/2 cup of cooked broccoli
– Six grams of protein – the same amount as 1 ounce of soybeans
– Good’ fat—7 grams of monounsaturated and 4 grams of polyunsaturated fats, which are considered heart healthy
– Less than 2 grams of saturated fat
– Phytosterols, which may decrease the risk of heart disease
– As much potassium as 1/2 of a large banana
– Vitamin B6
– Copper
– Thiamin
– Phosphorous
– Manganese
– No cholesterol
– No trans fat

Pistachios also have more antioxidant power per 100 grams than blueberries, blackberries, garlic, and pomegranate juice.

Lutein, an antioxidant found in green and yellow vegetables, is also found in pistachios. This antioxidant has been widely studied and shown to support eye health. Pistachios have more lutein in them than any other nut.

Health Benefits Of Pistachios

1. Healthy Heart
One of the biggest health benefits of pistachios is that they are heart-friendly nuts. Research suggests that regular pistachio consumption can decrease the levels of bad LDL cholesterol in the body. The antioxidants, phytosterols, and unsaturated fatty acids (both polyunsaturated and monounsaturated fatty acids) are great for promoting a healthy heart.

2. Weight Management
Pistachios are also the first choice of people who are dieting. Evidence suggests that pistachios, with their lower calories, high protein, low saturated fat, and high unsaturated fats, are a perfect contender for ideal weight management.

3. Pistachios Contain Beneficial Antioxidants
As our cells grow older, they accumulate oxidative damage. This can be related to the presence of free radicals, which can cause considerable damage to cells. A class of molecules called antioxidants can sweep up these free radicals and reverse some of the cellular damage.

Pistachios are an excellent source of antioxidants, including lutein, beta-carotene, and gamma-tocopherol (Penn State News, 2010). Beta-carotene serves as a precursor to vitamin A, while gamma-tocopherol is used as a precursor to vitamin E. Both vitamin A and vitamin E themselves have very high antioxidant activity, making pistachios a great way to reap some of the oxidative damage-fighting effects of these vitamins. In a randomized study of the effects of pistachios, researchers found that incorporating these nuts into the diet was associated with lower levels of harmful LDL cholesterol (Penn State News, 2010), possibly because of the antioxidants present in pistachios.

4. Pistachios Contain Vitamin B6
Vitamin B6 has myriad health benefits. Failure to get enough vitamin B6 has been associated with elevated risk of cardiovascular disease, certain types of cancer, and cognitive dysfunction (Office of Dietary Supplements, 2015). Thus, getting vitamin B6 through your diet may improve your cardiovascular health and keep your brain sharp. Women need 1.5 mg of vitamin B6 per day, while men need 2 mg per day. A 1-ounce serving of pistachios contains 0.4 mg of vitamin B6, helping you reach your daily recommended intake of this beneficial vitamin.

5. Weight Control
Snacking on pistachios can help you to lose weight as well as maintain a healthy weight. By snacking on a serving between meals, the healthy fats, fiber and protein of pistachio nutrition can help you to fend up hunger between meals. Snacking on pistachios can also help you not begin your next meal feeling so ravenous because they help you achieve satiety.

Research from the UCLA School of Medicine showed that subjects who substituted pistachio nuts for food such as candy bars, dairy products, microwave popcorn, buttered popcorn and potato chips, with pistachios accounting for 20 percent of total calories for three weeks, did not gain any bodyweight, lowered their overall cholesterol and increased their good cholesterol.

6. Eye Health
Pistachios are the only nuts that contain a significant amount of the carotenoids known as lutein and zeaxanthin. (4) Dietary carotenoids are believed to provide health benefits to the body by decreasing the risk of disease, particularly certain cancers and eye disease.

Lutein and zeaxanthin are the only carotenoids found in the retina and lens of the eye. The results of epidemiological studies suggest that diets rich in lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts. Carotenoids are best absorbed with fat in a meal or in the case of pistachio nutrition, good fat is already part of the package, making it easier for the body to absorb pistachio’s lutein and zeaxanthin.

7. Aphrodisiac Properties
Pistachios have been shown to have a positive effect on men’s sexual vitality. A 2011 study conducted by the Department of 2nd Urology at Atatürk Teaching and Research Hospital in Turkey had subjects consume 100 grams of pistachio nuts at lunch every day for a period of three weeks, which was 20 percent of their daily caloric intake. These subjects were all married men ranging in age from 38 to 59 who had erectile dysfunction (ED) for at least 12 months prior to the study. The men were instructed to maintain similar daily dietary intake, similar physical activity and other lifestyle habits so the only major change was the addition of pistachios to their diets.

The results of the study, published in the International Journal of Impotence Research, showed that these men with ED had a significant improvement in erectile function as well as improvement in their serum lipid levels. One reason pistachio nuts likely help ED and work as a natural remedy for impotence is the fact that they’re relatively high in the non essential amino acid arginine, which appears to maintain flexible arteries and enhance blood flow by boosting nitric oxide, a compound that relaxes blood vessels.

8. Prevents Diabetes
Pistachios may also have benefits for people with diabetes. In a study published in the Review of Diabetic Studies in 2014, diabetic subjects who ate 25 grams of pistachios, or about an ounce, daily for 12 weeks improved their blood glucose levels. They also reduced their blood pressure, body mass index and C-reactive protein, a marker of inflammation in the body.

9. Absorption of Iron
Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food sources. This can help combat conditions like anemia.

Of all the nuts, I love Brazil nuts the most. I eat about 3 to 4 pieces of Brazil nuts every morning. I am nuts over these nuts!

Brazil nuts contain a significant amount of selenium, a trace element your body needs to function properly. Selenium acts as an antioxidant, which means it protects your cells from damage caused by exposure to toxins and other harmful substances. In 2008, researchers from New Zealand tried to determine if eating Brazil nuts would increase plasma selenium levels. Some study participants ate two Brazil nuts per day for twelve weeks. The researchers asked other participants to take a 100-microgram selenium supplement or a placebo daily. Plasma selenium concentration increased by 64.2 percent in the people who ate Brazil nuts and 61 percent in the people who took a selenium supplement. The Brazil nuts also helped enhance the activity of substances that act as antioxidants in the human body. The antioxidant effects of Brazil nuts are what make them a superfood.

Additional Nutritional Benefits
A 1-ounce serving of Brazil nuts contain 27 percent the RDA for magnesium which helps with the functioning of muscles, the production of protein and absorption of energy from food. They also offer 25 percent of the RDA for copper which can help the body use iron, maintain bone and connective tissue health, promote thyroid function, support the production of melanin and protect and repair tissues. With 20 percent of the RDA for phosphorous, Brazil nuts also support bone and teeth health. Brazil nuts also provide manganese, zinc, vitamin E, potassium and riboflavin.

Considerations
The high fat content of Brazil nuts means they go rancid easily. Store them in the refrigerator or freezer to maintain their freshness. Regularly eating multiple servings of Brazil nuts may cause negative health effects. The CIDPUSA Foundation notes that more than 10 times the RDA of selenium can cause brittle hair and fingernails, stimulate skin rashes, affect the nervous system, make you feel fatigued and disrupt digestion causing diarrhea. Remember, moderation is the key.

Nutritionists and paeds will often tell parents to include protein in each of their child’s meal. A child needs protein to grow and without sufficient protein, your child’s growth may be stunted. To ensure that my pint-size Baby gets enough protein, I give her an egg a day for breakfast. At times, I replace the egg with Edamame beans and boiled peanuts. For lunch and dinner, there will always be either fish, chicken or pork for my girls. And lots of greens too for the much-needed fibre.

Did you know that peanuts are not really nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans? Peanuts pack a serious nutritional punch and offer a variety of health benefits. Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new research shows these tasty legumes are also as rich in antioxidants as many fruits.

Studies have shown that eating peanuts lower a person’s risk of weight gain and promotes heart health. By and large the best benefit of peanuts is their ability to prevent against certain cardiovascular diseases. Magnesium, along with sodium and zinc are beneficial minerals that are useful in preventing heart disease. Anyone looking to cut down on their intake of red meat can benefit from the protein found in just a handful or two of peanuts. When considering this along with their mineral content, peanuts offer tremendous cardiovascular benefit. Additionally, vitamin E is a powerful antioxidant that can reduce a person’s risk of coronary disease. Peanuts also contain omega 6 fatty acids, which is one of the “good” fats commonly known as “essential fatty acids.” These aid in lowering the amount of “bad” cholesterol in the bloodstream.

With just a handful of peanuts, you are ingesting almost 10 percent (2 grams) of the daily recommended amount of fiber. Eaten peanuts just a few times each week can prevent the formation of gallstones, and lowers the risk of colon cancer.

Niacin, folate and other B vitamin complexes may decrease the likelihood of developing Alzheimer’s and other degenerative brain disease. They are also important in preventing birth defects, which makes them a good snack for pregnant women.

Peanuts contain small amount of calcium and vitamin D. Together these two promote good bone health, including healthy teeth. Studies have shown that people who maintain healthy levels of calcium and vitamin D before age thirty, are less likely to develop osteopenia or osteoporosis later in life.