Eating nuts provides a wide range of health benefits due to their rich nutritional profile. Here are some of the key health benefits of including nuts in your diet:
- Rich Source of Healthy Fats
Nuts are packed with unsaturated fats, particularly monounsaturated and polyunsaturated fats, which are heart-healthy fats. These fats can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
- Nutrient-Dense
Nuts are an excellent source of important nutrients, including:
Protein: Essential for muscle growth, repair, and overall bodily function.
Fibre: Supports digestive health, promotes regular bowel movements, and helps manage weight by increasing satiety.
Vitamins and Minerals: Nuts are rich in vitamins like vitamin E (an antioxidant), folate, and several B vitamins, as well as minerals like magnesium, potassium, and zinc.
- Improved Heart Health
Regular nut consumption is linked to improved heart health, thanks to their high content of healthy fats, fibre, and antioxidants. Nuts, particularly almonds, walnuts, and pistachios, have been shown to lower cholesterol levels, reduce inflammation, and improve blood vessel function.
- Weight Management
Despite being calorie-dense, nuts may aid in weight management. Their high fibre and protein content helps you feel fuller for longer, preventing overeating. Additionally, some studies suggest that the body does not absorb all the calories from nuts, meaning they may have a smaller impact on weight gain than their calorie content would suggest.
- Blood Sugar Control
Nuts have a low glycaemic index, which means they don’t cause spikes in blood sugar levels. This makes them a good snack option for people with diabetes or those trying to manage blood sugar levels. Certain nuts, like almonds and walnuts, may also improve insulin sensitivity.
- Brain Health
Many nuts, particularly walnuts, are rich in omega-3 fatty acids and antioxidants, which can support brain health. Omega-3s help reduce inflammation, improve cognitive function, and may reduce the risk of neurodegenerative diseases such as Alzheimer’s.
- Reduced Inflammation
Chronic inflammation is linked to various diseases, including heart disease, diabetes, and arthritis. Nuts like almonds, walnuts, and Brazil nuts contain antioxidants (such as vitamin E and polyphenols) that help reduce oxidative stress and inflammation in the body.
- Gut Health
Nuts provide prebiotic fibre, which nourishes beneficial gut bacteria and supports a healthy gut microbiome. A healthy gut microbiome is associated with improved digestion, immunity, and even mental health.
- Bone Health
Many nuts are good sources of magnesium and calcium, two essential minerals for maintaining strong bones and preventing bone loss. Walnuts and almonds, for example, provide a significant amount of magnesium, which is crucial for bone density and bone mineralization.
- Cancer Prevention
Some nuts, such as Brazil nuts (rich in selenium), walnuts (which contain antioxidants), and almonds (which have vitamin E), are associated with potential cancer-fighting properties. These nuts contain compounds that have been shown to reduce inflammation, fight oxidative stress, and even inhibit the growth of cancer cells in some studies.
- Skin Health
The healthy fats and vitamin E found in nuts, especially almonds and hazelnuts, can help protect the skin from oxidative damage, prevent premature aging, and promote healthy, hydrated skin.
- Mood and Mental Health
Nutrients like omega-3 fatty acids, magnesium, and vitamin E found in nuts may play a role in mood regulation and reduce symptoms of anxiety and depression. For instance, the omega-3s in walnuts may support brain function and help manage stress.
MORE ON GUT HEALTH AND NUTS:
The fibre in nuts plays a significant role in supporting gut health by benefiting the gut microbiome, which consists of trillions of microorganisms, including bacteria, fungi, and viruses, that live in your digestive system. Here’s how the fibre in nuts helps foster a healthy gut microbiome:
- Prebiotic Effect:
The fibre in nuts acts as a prebiotic, meaning it serves as food for beneficial gut bacteria. Prebiotics are non-digestible compounds that pass through the small intestine and reach the colon, where they are fermented by beneficial bacteria. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which are important for gut health.
Butyrate, for example, is an energy source for the cells lining the colon, promoting a healthy gut barrier and reducing inflammation. It has been linked to improved gut health and may protect against conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
- Encourages Growth of Beneficial Bacteria:
Consuming fibre from nuts can help increase the abundance of beneficial bacteria such as Bifidobacteria and Lactobacilli, which are associated with better digestion, immune function, and overall gut health. These bacteria also help suppress the growth of harmful or pathogenic bacteria by competing for resources and producing antimicrobial substances.
- Improves Gut Motility:
Fibre promotes regular bowel movements by absorbing water and adding bulk to stool, which helps prevent constipation. A healthy, regularly functioning gut can improve the overall balance of the microbiome, as constipation can lead to imbalances that allow harmful bacteria to overgrow.
- Reduces Inflammation:
The fermentation of fibre by gut microbes help reduce intestinal inflammation, a key factor in various gut-related issues like IBD and leaky gut syndrome. Reduced inflammation in the gut can promote a balanced microbiome, fostering the growth of healthy bacteria while suppressing harmful microbes.
- Supports Metabolic Health:
The fibre from nuts can help regulate blood sugar levels by slowing the digestion and absorption of carbohydrates. This not only benefits gut health but also supports gut microbes that are involved in the metabolism of nutrients. Healthy gut microbes, in turn, help improve nutrient absorption and overall digestion, enhancing your body’s ability to process food and absorb vitamins and minerals.
- Improves Gut Microbial Diversity:
A diverse gut microbiome is associated with better health outcomes, as it is more adaptable and better able to handle challenges from pathogens or dietary changes. Fibre-rich foods like nuts contribute to microbial diversity by supporting a range of beneficial microbes, which is crucial for a healthy gut environment.
- Fibre and Immune Function:
Gut microbes, influenced by the fibre you eat, play a crucial role in maintaining immune function. When the gut microbiome is healthy, it helps regulate immune responses and prevent the overactivation of the immune system, which can lead to conditions like allergies or autoimmune disorders.
TYPES OF FIBRE IN NUTS:
Nuts contain a variety of fibre types, including soluble fibre and insoluble fibre:
- Soluble fibre: Dissolves in water and forms a gel-like substance in the digestive system. It is beneficial for regulating blood sugar and cholesterol levels and is also a good fuel source for beneficial gut bacteria.
- Insoluble fibre: Adds bulk to stool and helps promote bowel regularity, which is important for overall gut health.
The fibre content in nuts serves as an important food source for beneficial gut bacteria, promoting a healthier microbiome, better digestion, reduced inflammation, and improved immune function. By including fibre-rich nuts in your diet, you’re supporting the growth of healthy gut microbes that contribute to a variety of long-term health benefits, including better digestion, more effective nutrient absorption, and a more resilient immune system.
BEST NUTS FOR SPECIFIC HEALTH BENEFITS:
- Almonds: Great for heart health, high in vitamin E, and fibre.
- Walnuts: Rich in omega-3 fatty acids, beneficial for brain and heart health.
- Cashews: Good source of copper, magnesium, and iron.
- Brazil nuts: Excellent source of selenium, supporting immune function and thyroid health.
- Pistachios: High in antioxidants and fibre, promoting heart health.
- Hazelnuts: Packed with healthy fats and vitamin E, beneficial for skin and overall health.
Incorporating a variety of nuts into your diet can help ensure that you benefit from a wide range of nutrients and health advantages. Just be mindful of portion sizes, as nuts are calorie-dense, and consuming them in moderation is key to reaping the benefits without overdoing it on calories.
INSTRUCTIONS FOR SOAKING AND DRYING NUTS
SHOULD I SOAK MY NUTS?
It’s all about; phytic acid, nutrient availability and ease on the digestive tract….
Soaking nuts is an important step to neutralise the phytic acid content in raw nuts.
Phytic acid is a naturally occurring compound found in seeds, nuts, legumes, and whole grains. It serves as the primary storage form of phosphorus in these plant foods. Phytic acid is often referred to as an “anti-nutrient” because it can bind to essential minerals, such as calcium, magnesium, iron, and zinc, forming phytates. When this binding occurs, it can make it harder for your body to absorb these important minerals.
WHY PHYTIC ACID IS CONSIDERED AN ANTI-NUTRIENT?
- Mineral Absorption Inhibition: Phytic acid binds to minerals in the digestive tract, preventing their absorption. This can be a concern if you rely heavily on plant-based foods, as it might lead to mineral deficiencies over time.
- Digestive Discomfort: Phytic acid can also be tough on the digestive system. In high quantities, it may cause bloating, gas, and discomfort, as it can bind with digestive enzymes, making them less effective.
HOW TO REDUCE PHYTIC ACID:
Soaking, sprouting, and fermenting foods can reduce phytic acid levels. For example, soaking nuts in water helps activate enzymes that break down phytic acid, making the nutrients more bioavailable and easier to digest. These processes are key for improving mineral absorption and supporting overall digestive health.
HOW TO SOAK RAW NUTS:
What You’ll Need:
- Raw nuts (almonds, cashews, walnuts, etc.)
- Filtered water
- Sea salt (optional, for added effectiveness)
STEPS FOR SOAKING NUTS:
- Choose Your Nuts: Select raw, unsalted, unroasted nuts.
- Rinse the Nuts: Thoroughly rinse the nuts under cool, filtered water to remove any surface debris or dust.
- Soaking Solution:
- In a large bowl, add the nuts.
- Cover them with filtered water (ensure there’s about 2-3 inches of water above the nuts).
- Add a pinch of sea salt to the water if desired. Salt helps activate enzymes that aid in breaking down phytic acid.
- Soak the Nuts:
- Almonds: Soak for 12–14 hours.
- Brazil nuts: Soak for 12 hours.
- Hazelnuts: Soak for 8–12 hours.
- Cashews: Soak for 4–6 hours.
- Walnuts: Soak for 4–6 hours.
Note: The soaking time varies depending on the type of nut. Soaking longer than necessary can lead to mushy texture, so it’s important to follow recommended times.
Drain and Rinse: After the soaking period, drain the water and rinse the nuts under cool water to remove any remaining phytic acid and other antinutrients.
STEPS FOR DRYING THE NUTS:
- Spread Nuts on a Baking Tray: After draining, spread the soaked nuts evenly on a baking sheet or dehydrator tray. Avoid overcrowding to ensure even drying.
- Drying Method Options:
- Oven Method: Preheat the oven to a low temperature (around 120°F or 50°C). Place the tray in the oven and let the nuts dry for 12-24 hours, checking every few hours to ensure they don’t burn.
- Dehydrator Method: If using a food dehydrator, set the temperature to 105°F–115°F (40°C–45°C) and dry for 12–24 hours, depending on the type of nut.
- Air Drying: If you’re in a warm, dry climate, you can air-dry the nuts by spreading them out in a well-ventilated area, though this method may take longer.
- Check for Complete Dryness: Nuts are fully dried when they feel firm and crunchy, with no remaining moisture inside. If they’re still soft, continue drying.
- Storage: Store the dried nuts in an airtight container in a cool, dry place. Properly dried nuts can last for weeks, while improperly dried or moisture-laden nuts can spoil more quickly.
WHY SOAKING AND DRYING NUTS IS IMPORTANT:
- Reduces Phytic Acid: Soaking activates enzymes that break down phytic acid, which allows your body to better absorb essential minerals.
- Increases Nutrient Absorption: With lower levels of phytic acid, the bioavailability of nutrients such as magnesium, zinc, and calcium is improved.
- Enhances Digestibility: Soaked nuts are easier to digest, reducing the chances of bloating or discomfort after eating.
- Prevents Enzyme Inhibition: Soaking neutralizes enzyme inhibitors found in raw nuts, making the nutrients within the nuts more accessible for digestion.
By soaking and properly drying your nuts, you’re ensuring that they are both nutritious and easier on your digestive system!
Make soaking nuts a regular part of your weekly food preparation routine so that you always have nuts on hand for meals and snacks.