A guide to nuts

Nuts have recently been in the news after a study by the New England Journal of medicine claims that those who eat nuts on a daily basis are more likely to enjoy a longer life. So what is it about nuts and are some better than others?

The study followed 120,000 people over 30 years and concluded that those eating nuts regularly had fewer heart disease and cancer related deaths. Nuts can help lower bad cholesterol, help prevent gallstones, reduce inflammation and help maintain good cardiovascular health. Nuts can be beneficial in helping prevent and treat diabetes as they protect against insulin resistance, they are also helpful in the prevention of gallstones.

Nuts are a great source of fibre and protein and are best eaten in their natural, raw form where possible. Due to their high fat content, nuts are best eaten in moderation although eating no more than a handful a day they can assist weight loss.

Here is a little guide to nuts and their contents.

Walnuts

High in fibre and alpha linoeic acid, an omega 3 fatty acid, walnuts can be helpful in the prevention of metabolic syndrome and type 2 diabetes along with helping to maintain a healthy cardiovascular system. The alpha linoeic acid in walnuts can act as an anti inflammatory and can also be helpful in aiding those with hear arrhythmias. The high antioxidant properties of walnuts makes them a great choice for those wishing to work on prevention of disease and general maintenance of good health.

Almonds

Almonds are a nutrient packed high fibre nut containing substantial levels of calcium, copper, magnesium, potassium, vitamin B2 and vitamin E. The skin of the almond should also be consumed as it is full of flavonoids. Almonds can play an important part in brain and heart health and can help stabilise blood sugar levels after eating. They can help keep blood pressure and cholesterol levels stable and can be used as part of a cancer prevention diet.

Hazlenuts

Hazlenuts are rated as being one of the healthiest nuts containing high levels of vitamins B, E and K, oleic acid, magnesium, manganese and zinc. Out of all nuts they have the proanthocyanidin content, a flavanoid valuable in the prevention of blood clots and potentially can help in the treatment of urinary tract infections. Eating hazelnuts helps the body metabolise fats and helps protect from free radical damage and is good for maintaining a healthy nervous system.

Macadamia nuts

Macadamia nuts have the highest fat content of all nuts, although this is monounsaturated fat containing high levels of omega 7 and 9 which are particularly good for helping to lower cholesterol and blood pressure and keeping a healthy blood flow reducing the risk of blood clotting. along with regulating the metabolism of fat and blood sugars.

Pistachio nuts

Pistachio nuts have a lot to say for themselves, having the highest potassium content of all the nuts they are rich in calcium, iron and vitamin K. phosphorus too. As the only nut containing substantial levels of lutein and zeaxanthin, carotenoids that help to protect eyesight. Pistachio nuts also contain high levels of vitamin B6, active in brain, heart and hormone health.

Peanuts

Peanuts are not strictly a nut but a legume, although we treat them as a nut are high in protein and are especially good for the brain. Peanuts have the highest content of folate, a member of the B vitamin group which aids red blood cell production, helps promote a healthy nervous system and can help prevent dementia. Folate is an important vitamin in pregnancy to helps protect against birth defects. Peanuts leo have the richest niacin content, niacin or vitamin B3 as it is otherwise known, is great for helping lower bad cholesterol and maintaining good blood sugar levels.

Brazil Nuts

Brazil nuts are well known for their selenium content which soars high above all other nuts. Selenium is a powerful antioxidant which can help protect cells from free-radical damage. Brazil nuts have shown to be particularly helpful in protecting the prostate gland. Although good in small doses, selenium can become toxic if we have too much. It is advised that we have no more than2 or 3 brazil nuts a day. Also Rich in magnesium, regular consumption of Brazil nuts can help maintain a healthy heart, immune system, muscular and nervous system.

Cashew Nuts

With a lower fat content and a higher protein content than other nuts cashew nuts are a good choice particularly for a vegetarian or diabetic diet. Cashew nuts also have the highest values of copper, zinc, iron and vitamin K with a strong magnesium content making them a great energy giving antioxidant food.

Pecan nuts

Pecans are high in fibre, but also high in fat, although as with macadamias the fat content is mainly made up of monounsaturated fats. Pecan nuts are also rich in both omega 3 and 6 fatty acids great in managing blood sugars, heart, cardiovascular health. Pecans have a high manganese content compared to most other nuts, helping the body make the most of nutrients, helps prevent free radical damage and helps keep the nerves healthy.

Chestnuts

Last but not least chestnuts are low in fat and high in complex carbohydrates making them a great source of slow realise energy. They are the richest nut in vitamin C which is important in keeping the immune system healthy. Vitamin C is an antioxidant helping us to protect cells and rid us of free radicals.

This week in The Centre we have

Monday 2nd December

Colonic Hydrotherapy with Enrida Kelly
Food and allergy testing with Cathy Foley
nutrition advice with Cathy Foley
Slimming massage Better than Lipo with Hayat el Hamri
Physiotherapy with Ravi Shanker

Tuesday 3rd

Colonic Hydrotherapy
Podiatry with Susan Emami
Acupuncture (including IVF, fertility and pregnancy oriented) with Victoria Busk
Reflexology with Victoria Busk
Sports massage with Jambaal Jeng
Back and neck pain therapy with Jambaal Jeng
Visceral manipulation with Jambaal Jeng
Myofascial release with Jambaal Jeng
Swedish massage with Hilary Insall
Remedial massage with Hillary Insall
Lymphatic drainage with Hilary Insall