You Are What You Eat: Nuts for nuts!
Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!Few health foods can be found in the junk food aisle of your local grocery store. But there is one healthy item to be had in the seemingly endless sea of stuff that's bad for you. I'll give you a hint: it comes in little tins. Give up yet? Next time you're not sure what to pick up for a quick a delicious snack, nuts are your best bet.
But wait a second, you say. Aren't nuts high in fat? And salt? And calories? The answers to those questions are yes, yes and yes, but don't be too quick to write nuts off -- I'll tell you why.Nuts are high in fat, but they're mostly high in good fats (Cholesterol-lowing Omega-3s.) And in addition to being high in good fats, they're also high in fiber, antioxidants and protein, meaning they provide a well-rounded, heart snacking option. However, they're also high in calories, so don't eat too many -- a handful will do. And be discerning about your nuts -- make sure they're not loaded with sugar, salt or other flavours. In fact, like with most things, raw is probably your best best.
Here's a run-down of the best of nuts:
- Almonds are high in several vitamins, including magnesium, potassium, calcium, vitamin E (an anti-oxidant) and selenium.
- Walnuts are said to protect the heart, improve cognitive function and reduce inflammation in cases of asthma, eczema, psoriasis and arthritis.
- Pecans contain over 19 minerals and vitamins including folic acid, vitamin A, calcium, magnesium, potassium, vitamin B and zinc.
- Cashews are rich in magnesium, copper, iron, zinc and biotin. Cashews also contain the lowest percentage of fats compared to other nuts.
So how can you make nuts a part of your healthy diet? Here are some ideas:
- Keep some in your desk at work and snack on them throughout the day.
- Add them to your morning granola.
- Enjoy some natural, unsweetened almond butter on whole-wheat toast.
- Throw a handful into your favourite stir-fry.
- Add a few nuts to your favourite salad.
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These healthy foods cost less than a buck
