Nuts Glorious Nuts

Nuts and seeds contain some of the best natural medicine there is – what is more they are easy to include in the diet and can be incorporated in many recipes. Most nuts and seeds are a complete all round source of nutrients, containing high quality protein, vitamins, unsaturated fats and, of course, essential fatty acids. If you are looking for a good all round boost or help with a particular deficiency then this guide will help.

Almonds
Vitamin E in abundance – you can get 70 per cent of the recommended daily amount of this important vitamin by eating just 25g of almonds. Not only that, you’ll also benefit from magnesium and potassium, and calcium every time you eat almonds.
Brazil Nuts
There is an extraordinary amount of selenium in brazil nuts. By eating just four of these nuts you will have reached more than the recommended daily allowance of this key mineral which is often lacking in the typical diet. Brazil nuts also contain valuable magnesium and thiamine.
Chestnuts
Ultra low in fat and delicious, chestnuts are a great source of dietary fibre when eaten raw or cooked – they are also very sweet tasting and an ideal substitute for sugary snacks.
Flax Seeds (Linseeds)
Alpha-linolenic acid is abundant in flax seeds as are phyto oestrogens – both powerful allies in containing the symptoms of menopause and as all round diet improvers with their omega 3 content courtesy of the ALA.
Peanuts
High in protein and ultra rich in anti-oxidants, peanuts are a great source of niacin (vitamin B3). They are also a lot less fattening than other nuts, probably because technically they are pulses.
Pistachios
The phytochemicals lutein and beta-carotene are present in pistachios which are also highly regarded for their ability to help reduce cholesterol. Lutein has long been regarded as key to maintaining eye health as we grow older.
Pumpkin seeds
An abundance of zinc in pumpkins seeds makes them excellent for maintaining a healthy immune system. With the bonus of also containing vitamin E, iron. Magnesium and copper they are an excellent all round source of nutrients for people of all ages.
Sesame seeds
Here we can gain all the copper we need in our diet from a mere tablespoon a day plus sesame is an excellent source of vitamins B1 and E as well as manganese, calcium and iron.
Sunflower seeds
There is Vitamin B1 and E galore in sunflower seeds so much so that one tablespoon provides almost half the RDA of Vitamin B1. Some studies are also now suggesting that the humble sunflower seed could be utilised to protect against diabetes.
Walnuts
Omega 3 fat rich, many nutritionists consider walnuts to be a true superfood and of benefit to people of all ages as part of a well balanced nutrient rich diet. Most health food stores stock a good range of shelled nuts and seeds including bags of mixed types and sell them in small individual quantities. Try including sprinkles of seeds on your cereal or in salads and adding chopped nuts and seeds to bread and flapjack recipes. Or simply snack on them… delicious and nutritious.