Nuts are a great food that is packed full of nutritious value. They are also high in fat, the difference being is this fat is considered ‘good fat’ (monounsaturated fat and polyunsaturated fat) and is great for your cells and gut health. It has been suggested that nuts can make you gain weight if not eaten within moderation, studies have shown that 30grams a day is an adequate amount to gain the health benefits, but always consult your dietician before making any changes to your diet. There are many different nuts on the market which all individually have great nutritional value to them, but why do I make sure that I eat almonds and walnuts every day?
Almonds can be bought in two ways blanched or shelled which both are edible. You can also buy them plain or salted, I prefer salted especially when I am having them for my mid-morning snack. They are packed with health benefits that protect your body, by maintaining good cholesterol levels, a healthy heart and recent studies have shown they support your gut health by altering your gut microbiome which could be due to their high fibre content. Vitamin E, magnesium, copper and manganese are some of the main nutritional values that almonds contain which support brain health and boost memory function. All of the above are the reasons I make sure I have Almonds daily and if you are conscious of gaining weight they are the lowest fat nut from the family.
There has been a hype in recent years over Walnuts due to the scientific studies that have been completed which suggest their nutritional value and health benefits to the body. The plant compounds found within walnuts particularly polyphenols (which are antioxidant) could be the reason these studies were so successful in human health. Some of the main benefits are decreasing inflammation in the body, prevents oxidative damage, improve gut health, reduce cholesterol levels, lower blood pressure and support brain function.
One of the main reasons I decided to eat Walnuts every day was due to the benefits of reducing oxidative stress and improving my gut health. When I was unwell I knew my body was under a lot of oxidative stress and my cells were not functioning correctly. I wanted to help my body as much as I could by eating the foods that were going to improve my problems. I also knew my gut was not functioning correctly and did not have enough ‘good’ bacteria in it. Studies have shown that walnuts change the microbiome in the gut and enhance particular strains of good gut bacteria.
Supporting your gut health and making sure you have your good bacteria topped up has been key in my recovery and now is an important factor in the decisions I make about what I am eating.
Tip: A great tip I received from my mother-in-law is if you bake the nuts in the oven for roughly 10-15 minutes (until golden) it is enough time for the natural oils to release from the nuts which make them even tastier.
Do you eat Almonds and Walnuts? What do you cook with them? Please sign up for an account to Gut Chat and let me know what your thoughts are. I would love to hear your feedback!
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