Guide To Nuts

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.


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 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 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 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.


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 

Wednesday 4th

Colonic hydrotherapy with David Taylor
Acupuncture (including IVF, fertility and pregnancy oriented) with Victoria Busk
Reflexology with Victoria Busk
Homeopathy with Shauna Estrada
Osteopathy with Gillian Lonsdale 
Naturopathy with Gillian Lonsdale
Sports Massage  with Kelly Shirley
soft tissue remedial therapy with Kelly Shirley
Sports massage with Jambaal Jeng 
Back and neck pain therapy with Jambaal Jeng
Visceral manipulation with Jambaal Jeng 

Thursday 5th  

Deep tissue massage with Serge Tampakakis 
Raynor massage with Serge Tampakakis
Kinesio taping with Serge Tampakakis 
Deep tissue massage with Melanie Howlett
Holistic and advanced clinical massage with Melanie Howlett
Myofascial release with Melanie Howlett
Advanced sports stretching with Melanie Howlett
Reiki with Melanie Howlett 
Body Talk System with Yvette Smith
Homeopathy with Dr Muthulingam
Acupuncture with Dr Muthulingam
Massage with Dr Muthulingam 

Friday 6th 

Colonic Hydrotherapy with Mandy Jones
Sports massage
 with Jambaal Jeng 
Back and neck pain therapy with Jambaal Jeng
Visceral manipulation with Jambaal Jeng
Myofascial release with Jambaal Jeng
Hypnotherapy with Urmila Lewis 
Clinical NLP with Urmila Lewis   
Clinical Psychology with Dr Sally Field
Assessment  and psychology treatment with Dr Sally Field 

Saturday 7th

Colonic Hydrotherapy with Mandy Jones
Physiotherapy with Ravi Shanker
Counselling with Phil Hartland  
Slimming massage Better than Lipo with Hayat el Hamri 
Chiropractics with Robert Lloyd 
Bowen Therapy with Daniel Dollin
Acupuncture with Daniel Dollin
Reflexology with Daniel Dollin
Hypnotherapy with Helen McIlreavy

Sunday 8th

Colonic Hydrotherapy with Shemila Tharani
Therapeutic Massage
 with Helen Rennie
Art Therapy with Helen Rennie
Aromatherapy with Helen Rennie
Counselling with Helen Rennie
Crystal Healing with Helen Rennie
Massage with Sheena Cox Dorey
Reiki with Sheena Cox Dory

If you would like to know more about any of our therapies please conatct us on 0208549800 or 07436 070 832