Just how good for our health are nuts?

South Canterbury Herald - - MOTORING -

heart and skin. Most omega-6 in­flam­ma­tory fats come from pro­cessed foods though, so it is most im­por­tant to min­imise/omit these foods to not over-con­sume dam­aged omega-6 fats.

All nuts con­tain min­er­als (such as mag­ne­sium, cal­cium, iron and zinc). How­ever, lev­els can vary de­pend­ing on the type of nut. While most nuts con­tain very lit­tle se­le­nium, brazil nuts are a fan­tas­tic source. Se­le­nium is an an­tiox­i­dant that is crit­i­cal for healthy thy­roid and im­mune func­tion, and just two to four brazil nuts per day will meet your se­le­nium needs.

Nuts make a per­fect snack or ad­di­tion to your lunchtime meal. When you in­clude fats from whole food sources (such as nuts) in your meals, this slows the rate at which food leaves the stom­ach, which helps to keep you feel­ing fuller for longer. It also slows down how quickly the glu­cose in the meal is ab­sorbed in the body, keep­ing your en­ergy lev­els sta­ble and help­ing you to avoid an en­ergy roller­coaster.

If nuts nour­ish you and you di­gest them well, I can­not en­cour­age you enough to con­tinue eat­ing them reg­u­larly. Be­cause the min­eral con­tent and fatty acid com­po­si­tion can vary de­pend­ing on the type of nut, it’s wise to en­joy a mix­ture of nuts.

With that said, if I was to sug­gest just one or two types of nuts to in­clude reg­u­larly in your way of eat­ing, it would be brazil nuts for their se­le­nium con­tent and wal­nuts for the omega-3 fatty acids they con­tain.

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All nuts con­tain min­er­als such as mag­ne­sium, cal­cium, iron and zinc. How­ever, lev­els can vary de­pend­ing on the type of nut.

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