Tasty Talk

Tasty Talk How Many Nuts Are in Your House?

Hannah Rogers recently returned home after serving 5 years in the U.S. Coast Guard as a cook. She enjoys time with her dog, baking, hiking, and serving others. Hannah is currently in the process of establishing Hananel Bakery in Batesville.

So just how many nuts do you know? I am not talking about your family, but the many nuts available for our healthy eating. Most people really like nuts, but they typically eat them salted and roasted in oils that are both very unhealthy for our bodies. The truth is that nuts are very healthy and add many nutrients to our diet. Nuts should be eaten raw and unsalted to reap all the health benefits. If you insist on having your nuts roasted, opt to roast them in your oven versus buying them already roasted.

There are so many nuts varieties that most people can find nuts they enjoy. Just consider adding nuts, such as almonds, brazil nuts, filberts/ hazelnuts, pecans, cashews, walnuts, pistachios, or macadamia to your daily diet. Research shows that people who eat 1 ounce of nuts every day have a 20% reduced risk of death from any cause. Studies finds colon cancer survivors who eat just 2 ounces of nuts a week may lower their risk of the recurrence of colon cancer. Most nuts contain iron, manganese, and copper, essential to optimum health.

Raw cashews contain a significant amount of zinc. Zinc is a powerful antioxidant, protecting against free radicals. Zinc also helps protect against toxic metals, and it can reduce the length of the common cold.

Eating just two raw Brazil nuts every day provides 200 mg of selenium, the recommended daily amount. Selenium aids in raising thyroid hormone levels in both men and women. Journal of the American Medical Association cites a study finding selenium lowers the risk of lung, colorectal and prostate cancer.

Almonds are a favorite among many people. They have a high magnesium content, and one ounce a day provides 20% of the RDA. Magnesium works with calcium to strengthen bones, generate muscle cell energy, and support nerve function. In addition, magnesium may reduce the risk of heart disease death by 50% and help prevent heart arrhythmias. Magnesium deficiency symptoms can include muscle spasms, cramps, and restless leg syndrome. Research also shows adequate magnesium reduces risk for high blood pressure, osteoporosis, diabetes, acute inflammation, and colon cancer. This key mineral may relieve insomnia, constipation, anxiety, and headaches. Also, almonds contain 6 grams of protein, which helps squelch hunger longer than carbohydrates. Vitamin E is found in almonds, with 6 grams providing 37% of RDA.

Hazelnuts are a rich source of vitamin E, a highly potent antioxidant. Studies show that this essential vitamin may prevent coronary heart disease, prevent inflammation, lower the risk of cancer, and support immune function. Vitamin E is also beneficial for eye, skin and nail health, as well as minimizing scars and wrinkles.

Walnuts contain omega-3’s that help support healthy cholesterol levels. Another nut worth mentioning is rich in vitamin B6, pistachios are important for hormone balance.

Hopefully, this information has given you reason to add nuts to your diet. Just remember to eat your nuts with no salt and no added oil, therefore raw nuts. N

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