Going nuts

Q: What are the major health benefits in eating nuts?

A:  Because nuts are the starting material for new plants, they are packed full of nutrients that a plant requires to start growing. They offer high amounts of minerals such as calcium, magnesium, phosphorus, selenium and zinc while also being rich in ‘good fats' such as mono and polyunsaturated fats that can help with abnormal cholesterol levels.

Q: Are nuts high in fat? If so, what type of fat?

A:  Nuts are high in fat and because of this, they should be eaten in moderation. Nuts are a good source of essential fatty acids such as omega-3, -6 and -9 while also providing both saturated and other or mono unsaturated fatty acids.

Q: Do different nuts offer different vitamins and nutrients? If so, which nuts offer what?

A:  Brazil nuts are particularly high in selenium a mineral needed for some of the antioxidants made in the body. Walnuts are high in omega-3 fatty acids, important for brain and heart health while almonds are high in vitamin E and calcium which make them particularly useful for women approaching or going through menopause. Coconut is quite high in fibre but it is also high in saturated fat, so people with high cholesterol should only eat coconut occasionally.

Q. If any, which type of nut is the best for us?

A: All nuts offer nutrients that are good for health. The best nuts are those that are fresh, un-roasted and unsalted. Of course most pack away the nutcracker after Christmas, but generally speaking it is best to buy nuts in a package protected from air to reduce the chance of the oils in the nuts going rancid.

Q: Are there any downsides to eating nuts?

A:  The downside to eating nuts is that they are very more-ish and can be a snack trap if you are watching your weight. In spite of their reputation of being a good choice as a snack, eating too many will put on the kilos. One way to overcome this is to restrict your eating to meals that are light – such as salads, fruit salad or vegetable based dishes. Then the nuts will provide part of the protein and fat component of the meal without being a high calorie ‘extra' outside of mealtimes.

Q: What is the optimal daily consumption of nuts and when is the best time of day to eat them?

A:  Nuts are complex foods comprising of a mixture of carbohydrates, proteins and fats. They take quite a while to travel through the digestive tract and for this reason they are perhaps better not to be eaten too late at night. Many individuals find nuts a good ingredient in their breakfast as the low GI of nuts means they can keep their hunger at bay for hours.