Awe Nuts – Only the healthy ones! Part One

    Healthy nuts: the best

What are the best healthy nuts available in the market? The perfect answer is currently not available.

According to one study, about 32% of the nuts consumed were peanuts, 16% walnuts, 29% almonds, and 23% other types. But the researchers couldn’t judge whether these nuts were oil-roasted, dry-roasted or fresh.

According to another study, peanuts, technically known as ‘greens,’ help reduce the risks of heart disease like tree nuts. The experiments were carried out by feeding dried fruit to volunteers in the daily diet for a couple of weeks.

Almonds, walnuts, peanuts, hazelnuts, pecans, macadamia nuts, and pistachios affect blood composition in different ways, reducing the risks of coronary heart disease. Chestnuts, being low in fat, are still not adequately studied.

The advice is to eat different varieties of nuts. Walnuts may be beneficial as they include n-3 fatty acids. Coconuts should be avoided as they contain highly saturated fats.

Still, why are nuts called health-promoting foods? Walnuts have high levels of unsaturated fat and low levels of saturated fat. Compared to other fatty acids, walnuts lower blood cholesterol level to reduce the risk of heart disorders. That’s good.

Although walnuts are good sources of vitamin E, fiber, copper, folic acid, amino acids, arginine, and magnesium, they help prevent heart disease. Walnuts are therefore a good food source of boron, manganese and include plant sterols.

In New Zealand, the nuts are eaten less frequently or in the form of peanut butter. They are often incorporated into food products. Various recipes include nuts in cakes, soups, homemade bread, sauces, main dishes, salads, fillings, and desserts.

For example, baklava, pesto, and Waldorf salad are well known and contain variants of nuts. On the Internet, there are many recipes available with nuts, say RecipeSource and Epicurious.

In New Zealand and Australia, a food company called Sanutarium makes Nutmeat and Nutolene, which are peanut-based meat substitutes. Here in the US, natural peanut butters and omega-3 peanut butters are on the market for those watching their weight.

Peanut, cashew, almond and hazelnut butters are very tasty. Commercial peanut butters contain additional saturated fats to make them healthier. Unfortunately, salt is added which can be detrimental for people with high blood pressure. These butters can be easily made at home by roasting, grinding, and then blending the nuts together.

Walnuts are a main component of the Healthy Food Pyramid. Peanut butter is useful for weight loss, although it should be consumed in moderation. A new product, Smart Balance, has a low-fat, non-hydrogenated version of peanut butter. I use it and think it tastes wonderful, plus no refrigeration is needed and it doesn’t separate like a lot of natural peanut butters do. Almonds were a main part of the ‘Portfolio’ diet cholesterol-lowering drug Lovastatin.

Through American and British surveys, it was found that among hundreds of people, one or two may be allergic. This problem appeared in many schools where peanut butter is sometimes prohibited due to the possible allergic reaction that children can have, including from the smell.

Both adults and children can be affected by symptoms such as hoarseness in the throat, skin rashes, swollen skin, tight airways and, in rare cases, death. But for most of the population, nuts happen to be health-promoting foods.

Healthy Nuts: Nuts

You may be wondering when you see the title, “Healthy Nuts.” But it is true. By including a small handful of walnuts in your routine diet, you will realize their benefits.
Walnuts contain vegetable protein, folacin, dietary fiber, magnesium, iron, thiamin, niacin, vitamin E, vitamin B6, potassium, and zinc, which are beneficial to health.

They have alpha linolenic acid (ALA), which is a fatty acid (omega-3) and reduces the risk of heart disorders, stroke, cancer, diabetes, obesity, high blood pressure, and depression. Omega-3s are necessary for healthy brain and nervous system function.

Therefore, to achieve good health, walnuts are a super food that must be included in our daily diet. So, we should go nuts for nuts.

Mainly, walnuts contain fatty acids. They contain generous amounts of mono and polyunsaturated fats. Essential Fatty Acids such as linoleic and alpha-linolenic acid are necessary for our body and are needed on a daily basis.

These are useful for 3 purposes:

1. Manufacture of some hormones

2. Part of the cell membrane

3. Cholesterol regulation.

Alpha-linolenic acid, which is an Omega-3 fatty acid, contains anti-inflammatory action. Therefore, the walnut is very useful in the treatment of rheumatoid arthritis and itchy skin conditions. Symptoms like dry skin, shows deficiency of fatty acids.

Unsaturated fats become helpful in lowering blood cholesterol and reducing the risk of heart disease, with an increase in HDL and a reduction in LDL.

The nut also contains a good amount of protein and calories. In 100 g, walnuts contain 1523 g of protein.

People with poor appetites, sometimes malnourished, find that incorporating walnuts into their daily diet helps maintain the number of calories needed per day.

Caution: Nuts that have a bitter taste should not be eaten.

Ways to eat nuts:

o Eat delicious fresh shelled nuts.

o Toasted or roasted are eaten as healthy snacks.

o When they are raw, you can add them to salads

o When cooked, enjoy them topping pasta or rice pilaf or as a filling.

o When it is chopped, it can be added to the peat or to the apple.

o They can also be used in the preparation of cakes, cookies, muffins and breads

Walnut oil is very beneficial in salads, but when heated its reaction is not adequate.

Walnuts can be snacked by:

1. hand

2. Blender

3. Food processor

Chop them only when they are ready to use, as they can go rancid quickly.

Ways to roast nuts

1. Spread them out on a baking sheet.

2. Put them in the oven at 300 degrees for 20 minutes or more until the color turns light brown.

3. Put them in a little oil to toast.

4. Sprinkle some cinnamon sugar over them for a sweet touch. Freeze them in freezer bags for a gift at a later date.

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