How healthy are nuts, seeds and kernels?
How healthy are nuts, seeds and kernels? They are known for their nutritional value, including good fats, proteins and fiber. They are often praised for their contribution to a healthy diet.
However, there is a ‘but’ behind this story. In this article we explain why nuts are not always the health angels they seem to be.
The Danger of Raw Nuts; How Healthy Are Nuts
Raw nuts can contain substances known as phytotoxins. The term “phyto” refers to plants, and “toxins” means poisons. Phytotoxins are bioactive substances that occur naturally in some nuts and can interfere with the absorption of other nutrients in the body.
This effect is amplified when you regularly eat a wide variety of nuts. The result can be a bloated feeling. It is therefore advisable to limit your nut intake to 1 to 2 different varieties. This also applies to seeds and kernels.
Although nuts are healthy in themselves, it is important to consider the level of variety in your diet.
How healthy are nuts
Roasting Raw Nuts for Safety
One way to reduce the risk of phytotoxins in nuts is to roast them. Here’s a simple process:
- Soak the nuts in a bowl of water for half a day. You will notice that the water will turn brown after a while. This is a sign that the phytotoxins are released from the nuts and end up in the water.
- Gently pat the nuts dry with a cloth to remove excess water.
- Roast the nuts in a preheated oven at 80 degrees Celsius for 2 hours. This will evaporate the harmful substances and make the nuts crispy.
- If you want to add some extra flavor, mix the nuts with spices of your choice, such as cinnamon, before roasting them in the oven.
Tip: You can soak and roast large quantities of nuts at once to save time.
Roasting nuts is a safe way to enjoy their nutritional value without worrying about possible phytotoxins. So, continue to enjoy nuts, but be aware of the correct preparation method for optimal healthy results.
At Aurora Personal Training, we like to take the nuts from the nut shop. We believe in specialists who choose the best quality.
How healthy are nuts
Nuts and their vitamins; How healthy are nuts
Nuts are a good source of several vitamins and minerals, including:
Vitamin E:
Nuts, such as almonds, hazelnuts and sunflower seeds, are rich in vitamin E, a powerful antioxidant that helps protect cells from free radical damage.
Vitamin B6:
Pistachios and walnuts are good sources of vitamin B6, which plays a role in the metabolism of proteins, carbohydrates and fats, as well as in the production of neurotransmitters.
Folic acid (vitamin B9):
Almonds and peanuts are examples of nuts that contain folic acid, an essential vitamin important for the formation of red blood cells and for the health of pregnant women. Check out our recipe for our homemade almond butter.
How healthy are nuts
Vitamin K:
Cashews and pine nuts are sources of vitamin K, which plays a role in blood clotting and bone health.
Vitamin B3 (niacine):
Peanuts and almonds are also rich in vitamin B3, which is important for a healthy metabolism and a well-functioning nervous system.
Vitamin B1:
Peanuts: Peanuts can contain a small amount of vitamin B1, although the amount is not very significant. Pistachios: Pistachios can also contain some vitamin B1, but the amount is generally not high. Sunflower seeds: These also contain some vitamin B1, although it is not the main source.
Vitamin B11:
Almonds: Almonds contain a small amount of vitamin B11. A serving of almonds can contribute to your daily folate intake, but it is not a very high source. Peanuts: Peanuts can also contain a small amount of vitamin B11, although they are not a top source.
Pistachios: Pistachios contain some vitamin B11, but like other nuts, they are not a major source.
In addition to these vitamins, nuts also contain minerals such as magnesium, phosphorus, potassium, and zinc, all of which are essential for various bodily functions. Eating a handful of nuts regularly as part of a balanced diet can help meet your daily needs for these nutrients.
Nuts and antioxidants
Nuts are an excellent source of antioxidants, which provide important health benefits. Antioxidants are substances that help neutralize free radicals and prevent cell damage, giving them anti-inflammatory and protective properties. While exact antioxidant levels vary between different types of nuts, they generally contain a variety of antioxidants, including vitamin E, vitamin C, selenium, and polyphenols.
Here are some of the top antioxidants found in nuts:
- Vitamin E: Nuts like almonds, hazelnuts, and sunflower seeds are rich in vitamin E, a powerful antioxidant that helps protect cell membranes from oxidative damage.
- Selenium: Brazil nuts are one of the best natural sources of selenium, a mineral that acts as a cofactor for antioxidant enzymes in the body, helping to fight free radicals and reduce inflammation.
- Polyphenols: Nuts, especially walnuts, contain polyphenols like flavonoids and phenolic acids, which have strong antioxidant properties and are associated with a reduced risk of chronic diseases like heart disease and cancer.
- Vitamin C: Although vitamin C is most often associated with citrus fruits, some nuts, like pistachios, also contain small amounts of this antioxidant vitamin.
Chocolate 85% with nuts
Chocolate with a cocoa content of 85% or more contains a higher percentage of cocoa, which gives it a more intense flavor and lower added sugars compared to milk chocolate. When you combine this chocolate with nuts, such as almonds, walnuts, or hazelnuts, you create a delicious and nutritious snack with several health benefits.
Nuts contain healthy fats, protein, fiber, vitamins, and minerals, while dark chocolate is rich in antioxidants, such as flavonoids. By combining them together, you get a snack that is both satisfying and nutritious. Here are some of the benefits of combining chocolate and nuts:
Increased satiety:
The combination of healthy fats and fiber in nuts and antioxidants in dark chocolate can help keep you feeling full longer after eating, making you less likely to get hungry and overeat.
Improved heart health:
Both nuts and dark chocolate are beneficial for heart health. The antioxidants in chocolate can help lower blood pressure and reduce inflammation, while the unsaturated fats in nuts can lower cholesterol and promote heart health.
How healthy are nuts
Antioxidants:
Dark chocolate contains flavonoids, which are powerful antioxidants that help fight free radicals in the body. Nuts also contain antioxidants, such as vitamin E and selenium, which can help protect cells from oxidative damage.
Nutrients:
Nuts contain a variety of important nutrients, including protein, fiber, healthy fats, vitamins, and minerals. By combining them with dark chocolate, you can add extra nutrients to your diet, which can help to maintain a balanced diet.
While chocolate and nuts can be a tasty and nutritious snack, it’s important to enjoy them in moderation, especially if you’re watching your calorie intake. Opt for dark chocolate with a high cocoa content and unsalted, unroasted nuts for the most health benefits.
