Nutrition

What is in a Nut?

As any nutritionist will tell you, nuts provide a concentrated source of proteins, vitamins, minerals, fibre and fat.

The anti-fat sentiment so popular in the past led to many people to avoiding nuts.

However, recent research into the distinction between good and bad fats has lead many nutritional experts to re-evaluate their opinion of nuts.

In a Nutshell…

Nuts are a great source of soluble and insoluble dietary fibre. The proteins found in nuts contain arginine, the amino acid that many cardiologists believe may explain the amazing protection that nuts provide against heart disease. Vitamins commonly found in nuts include the B complex (including folate and vitamin B6) and vitamin E compounds (alpha tocopherol and gamma tocopherol).

Nuts contain a variety of minerals including magnesium, zinc, iron and excellent levels of calcium.

Probably the best news about nuts and nutrition is the health benefits derived from the anti-oxidants. Anti-oxidants prevent fat from oxidising and forming lumps that eventually block arteries.

Fats

Fats are an important source of energy for our bodies. Fats are needed to carry fat soluble vitamins abd antioxidants, they provide our organs with a protective layer and provide a reserve of energy as well as control body temperatures. However eating too much fat can contribute to obesity, high blood cholesterol and Type 2 diabetes, Fat in foods can come in a variety of ways for example…

Monounsaturated Fats

These fats will help lower total bad cholesterol (LDL) levels in the blood. Good sources of monounsaturated fats include oils, margarines, olives, avocado and nuts.

Polyunsaturated Fats

These fats contain essential fatty acids necessary for growth and healthy skin.

• OMEGA – 6
  These help lower triglyceride, total and bad (LDL) cholesterol levels in the blood. Nuts are a good source of Omega 6.

• OMEGA – 3
  These have a range of heath benefits particularly for the heart and blood vessels.

Saturated Fats

Saturated fats have been shown to raise the bad cholesterol (LDL) as well as total cholesterol levels in the blood, this increases the risk of heart disease. Primary source of saturated fats include fatty meat, chicken skin, processed meats, full cream diary, butter, pies, pastries, cakes, biscuits snack foods, chips, chocolate, coconut oil deep fried foods.

Trans Fats

Trans fats behave similarly. Trans fats are found in margarines that contain 'hydrogenated' or 'partially hydrogenated' fats or oils. Trans fats are also contained in meat, fats and commercial cakes, biscuits and pastries.

Cholesterol

Cholesterol is a waxy type of fat found in foods of animal origin. It is an essential part of bile salts needed to digest fats. Cholesterol is also a structural component of some hormones, and is part of the protective structure around nerve fibres.

If your cholesterol becomes elevated medical experts recommend you restrict your intake of dietary cholestoral. Dietary cholestoral is found in meat, eggs, prawns and dairy foods.

The fat in most nuts is the 'good' unsaturated kind. Natural almonds, cashews, walnuts, hazelnuts, macadamias, peanuts and pecans are rich in mono-unsaturated fats, the same healthy kind found in olive oil.

Results published substantiate that a regular intake of nuts will reduce the levels of 'bad' cholesterol without a reduction in 'good' cholesterol.

Researchers in Loma Linda University, California found there was a greater drop in cholesterol when half the dietary fat came from walnuts, compared with the standard American Heart Association recommended diet.

Research has progressed and actually demonstrates a link between nuts and a reduction in the risk of heart attacks. A controlled study of 59,000 people over a six year period showed those who ate nuts more than four times a week had only half as many heart attacks as those who rarely ate nuts.

Even eating nuts once a week lowered the incidence of heart attack by 25%.

Nuts and Your Body 1. CALCIUM Calcium is vital for the growth and maintenance of healthy bones and teeth. Calcium is also important for a number of other biological body functions including, blood clotting, muscle contraction, healthy functioning enzymes, hormones and nerve cells. Too little calcium can lead to muscle spasms, seizures, and weaker bones later in life. However too much blood calcium can lead to fatigue and weakness, irritability and even mental disturbances. Natural almonds, walnuts and peanuts provide excellent sources of calcium.

30g of natural almonds provide 71mg of calcium.

2. PROTEIN

Protein is made up of chains of amino acid 'building blocks' and is needed for the maintenance of body tissues. Protein is the structural component of skin, hair and muscle. It helps in the production of hormones and in promoting a healthy immune system. There are more than 10,000 different proteins within the body and each plays an important role. The body needs .75g of protein for each kilogram of body weight per day. For example a woman weighing 60kg needs 45g of protein.

Nuts are rich in protein :

3. FIBRE

Eating a diet that has plenty of fibre-rich foods has great benefits including lowering the risk of many modern day illnesses and diseases that include :

• Heart disease

• Diabetes

• Bowel disorders

• Obesity

• Some cancers

High fibre foods include nuts and dried fruits. The recommended dietary intake for adults is 30g per day. In western cultures such as Australian, on average men eat an average of 26g per day while women an average of 20g per day.

A handful of natural almonds (30g) will provide 2.7g of fibre. (refer table below)

4. FOLATE

Folate works in combination with vitamin B12 to protect and develop the nervous system. It is also involved in the production of genetic material and red blood cells and is especially needed during pregnancy. Folate deficiencies during pregnancy can result in neural tube defect in the baby. Folate deficiency has also been linked to heart disease and may increase the risk of bowel cancer. Nuts are a good source of folate.

5. ZINC

Zinc is necessary to maintain healthy eyes and skin and helps heal wounds. Zinc deficiency can increase susceptibility to infection, decrease taste sensation and appetite and lead to night blindness and poor wound healing. Meat provides the best source of zinc and vegetarians need to be particularly conscious that their diet provides enough zinc. Ten brazil nuts provides 1.44mg of zinc. The recommended dietary intake for adults is 12mg (see table below).

6. IRON

Iron carries oxygen around the bloodstream which is needed for energy production, promoting a strong immune system and for growth and optimal mental functioning. A lack of iron can lead to weakness, frequent infections, tiredness, feeling the cold more than usual, poor stamina and difficulty concentrating. Dried fruit and nuts are good sources of iron.

7. VITAMIN A, D & E

Vitamin A, D and E are required for a range of body functions. Vitamin A for the regulation of growth and repair of body cells, a healthy immune system and healthy eyes and skin. Vitamin D is needed to help absorb calcium and so assist with bone strength. Vitamin E is a powerful anti oxidant that helps keep the cell membranes healthy and protects them from damage.

In Australia there is no recommended dietary intake for Vitamin D (the best source is from direct sunlight).

8. MAGNESIUM

Magnesium is directly involved in the healthy functioning of nerve cells, maintaining healthy bones and for hormone secretion.

Although a magnesium deficiency is extremely rare it can cause damage to the heart. Some people use Epsom salts as a remedy for pain relief (Epson salts contain large amounts of magnesium).

Almonds (natural), cashews (raw) and peanuts (raw) are all good sources of magnesium.

30g of natural almonds provide 78mg of magnesium
30g of raw cashews provides 75mg of magnesium
30g of raw peanuts provides 48mg of magnesium