We all have nuts pegged as healthy, good for the body, containing minerals and healthy fats. All this information is true. Nuts are a nutshell fruit that prides itself on its high content of body-beneficial fats, minerals, as well as protein, vitamins and fibre. Depending on the type of nut, the content of these substances varies, but for all, nuts have the most benefits unprocessed, so-called natural.
Nuts are already available in all supermarket chains, which is a great advantage and a possible disadvantage in one. Due to their high fat content, nuts are one of the most energy-dense foods after oils. It is therefore important to consume them in moderation and not to throw handfuls of nuts in front of the TV while watching a TV series. In this way we can take in huge amounts of energy very easily and without realising it. If this energy is not used, it is stored in our fat cells. As I mentioned, nuts are high in fat. Fat is the carrier of taste and this is very tempting for humans. Especially when combined with sugar. Then that food hits our taste buds even more intensely and we are motivated to reach for it much more often. Examples are nuts coated in chocolate, caramel, pastry, salty or sweet. When eaten in moderation as a sweet spot after lunch, there is no problem at all. However, the problem can arise when we reach for such processed products more often and consume them in larger quantities. Sometimes we don't even realise it - in front of the TV, on a visit, at a party. They taste delicious and that's why we are motivated to seek them out repeatedly. Another potential danger of high nut fat intake is the consumption of nut spreads (butters). Despite the myriad health benefits of nut butters, we can very easily take in excessive amounts of fat this way, whether in a porridge or just on a spoon with a banana. The key is to be aware of the energy value of such products and to serve them consciously.
Nuts for health
Different nut, different benefit. I recommend that nuts that are regional are preferred for regular consumption. For us it is walnuts in particular, which are very rich in healthy fats, zinc, iron, potassium and phosphorus. Hazelnuts are also regional for us, as they contain a lot of vitamin E, which is a powerful antioxidant, compared to other nuts. While not regional for us, Brazil nuts contain a lot of selenium, which is important for proper thyroid function. Cashews are highly preferred due to their pleasant sweet taste and contain lots of zinc and magnesium. Almonds are very rich in fibre, magnesium and calcium. Among nuts, almonds have the least fat and therefore the amount of energy from one handful of almonds is comparable to two walnuts. The key is the combination of the two, as they all contain a different, varied nutrient composition.
All the substances contained in nuts only confirm that their regular consumption is desirable for the body and supports our health. But let us bear in mind their fat content and therefore their energy content. If we have a sedentary job and a generally less active life, let's stick to eating no more than 1 small handful of nuts a day. If we are physically active, that can be 2-4 from one handful.
Storage of nuts
Remember the 3 main principles. Always store nuts in a dry, dark and cool place. Dry to prevent mould and other micro-organisms from breeding. Do not store nuts for more than half a year, rather buy smaller packs and use them gradually. Store in a cooler room or even in the refrigerator to limit oxidation of healthy fats. Store nuts in the dark, as they contain a lot of healthy fats (from the omega 3 and 6 family) which oxidise in the light when stored for longer periods of time, thus robbing them of their benefits. For longer storage (more than half a year) we can freeze them (for about 1 year), but take extra care when defrosting them so they don't get soggy.
I recommend for daily consumption (in porridge, as a snack, in any meal to replenish fat) to prefer nuts natural, unsalted, unroasted, unroasted, unroasted. If we have digestive problems, we can put the dry nuts in water for 3-5 hours, then dry them for 30 min - 1 hour and eat them that way. The nuts will be more digestible. Let's save the coated, salted, roasted nuts for special occasions and eat them as a sweet snack and therefore as a sweet spot after a balanced meal, never as a substitute for the main meal.
Choose from our wide range of nuts, for example Natural Cashews, Almonds and Peanuts, or healthy nut butters.
