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Nuts about nuts

Feature

Nuts have long-endured a poor image problem. People mostly worry that they’re too fattening and would feel much happier tucking into a bar of chocolate than a small bag of nuts. The truth is, though nuts are high in fat, they are also highly nutritious and packed with healthy energy and fibre.

Most nuts, excluding chestnuts, are rich in healthy fats, including essential fatty acids, which accounts for between 40-60 per cent of their weight. The fats in nuts are mostly super-healthy monounsaturated and polyunsaturated. They contain no cholesterol as nuts are harvested from plants. Only coconuts and palm nuts contain high levels of saturated fats, unhealthy fats that can lead to many health problems.

If you are worried that eating a small bag of nuts will make you fat, the evidence is that they can actually help you to lose cellulite. They are also proven to improve cardiovascular health. Now no chocolate bar can hope to do that.

Significant amounts of minerals can be found in nuts, including zinc, calcium, iron, phosphorus and magnesium. They also contain pro-vitamins and vitamins such as thiamine, riboflavin, niacin and vitamins E and C.

Nuts contain very little natural sodium and have a high amount of potassium, which is a recommended combination for the control of blood pressure. Unfortunately, nuts are often sold as salted snacks, which upsets this natural balance. To get the maximum health benefits from nuts, eat unsalted nuts in moderate amounts.

Here’s the nutritional low-down on the average nutritional content of the most popular nuts:

Almonds are particularly nutritious. 100g contains 16.9g protein, 4.2mg iron, 250mg calcium, 20mg vitamin E, 3.1mg zinc and 0.92mg vitamin B2.

Brazils are high in fat, which causes them to go rancid very quickly, but they are rich in nutrition. Buy them with their shells on to maintain freshness. 100g contains 12g protein, 61g fat, 2.8mg iron, 180mg calcium and 4.2mg zinc.

Cashews are high in protein and carbohydrate. 100g contains 17.2g protein, 60mg vitamin A and 3.8mg iron.

Chestnuts are high in starch, but low in protein and fat. 100g contains 36.6g carbohydrate, 2.7g fat and only 2g protein (the lowest of all nuts).

Both the flesh and oil of coconuts are extensively used around the world. Although coconut is delicious, it isn’t one of the healthiest nuts. 100g of fresh coconut contains 3.2g protein and 36g fat, much of which is saturated. 100g of desiccated coconut contains 5.6g protein and a whopping 62g fat, again, much of which is unhealthy fat.

Hazelnuts are lower in fat than most other nuts. 100g contains 7.6g protein and 18g fat.
Macadamia nuts are particularly high in fats. 100g contains 9.4g protein, 64mg calcium, 2.4mg iron and 74g fat.

Peanuts are actually legumes and are rich in protein. 100g contains 24.3g protein, 2mg iron, 3mg zinc and 53g of fat.

Pecans are high in vitamin A and minerals. 100g contains 9.2g protein, 71.2g of fat, 130mg vitamin A, 2.4mg iron and 73mg calcium.

Pistachios are rich in protein, fat and iron. 100g contains 19.3g protein, 14mg iron, 140mg calcium and 51.6g of fat.

Walnuts are rich in fat and dietary fibre. 100g contains 10.6g protein, 10g dietary fibre, 2.4mg iron and 64.9g of fat.

Picture caption: Nuts have an unfair reputation – although high in fat, they are also highly nutritious and packed with healthy energy and fibre.
MyVillage 04th September




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