Nuts, known for their varying health boons, are a staple for those wanting to switch to a healthier diet.
They aren’t just snacks, nuts are regularly stirred into baked delights or chucked into an array of savoury dishes. Among the nutritional gems are walnuts, pistachios, pecans, hazelnuts, almonds, and cashews, bustling with vital vitamins and minerals.
The Instagram healthy food account, @healthy.foods. today, took to social media to break down the perks of these nutrient-packed treats. They cited that walnuts are a goldmine of omega-3 fatty acids with brain-boosting and anti-inflammatory attributes.
Pistachios, loaded with vitamins B6, B1 and copper, are celebrated for stimulating hair growth. Pecans come enriched with the immune-strengthening duo of vitamin E and zinc, while hazelnuts carry the same nutrients enhancing cardiac function.
Almonds deliver on vitamin E and magnesium for antioxidant and anti-aging magic, whereas cashews, high in phosphorus and vitamin K, are lauded for improving sleep quality and supporting bone health.
The Instagram post enthused: “Nuts are nature’s powerhouse packed with benefits! Almonds are rich in vitamin E. Snack on them raw or add them to salads for a crunchy texture!” and “Walnuts are packed with omega-3 fatty acids. Add them to your morning oatmeal or enjoy them as a topping for yoghurt. Pistachios are rich in fiber. Enjoy them as a snack or sprinkle them over your favourite desserts.”
The post has garnered over 1,700 likes on Instagram and a flurry of comments. One user exclaimed: “Yes! So good!” while another chimed in with: “Yummy!”
The healthy.foods.today Instagram page didn’t mention other nut varieties such as peanuts, macadamia nuts, and Brazil nuts, all of which pack a nutritional punch. Peanuts are rich in biotin, copper, and vitamin B1, while both macadamia and Brazil nuts contain manganese.
Nuts can be enjoyed solo or tossed into dishes like granola bowls with berries and yoghurt. They also make a great topping for salads and stir-fried noodles, adding an interesting texture.
Roasting nuts and sprinkling them with spices is a simple way to enhance their flavour, either in the oven or on the stovetop. Many sweet and savoury recipes call for nuts, from Pad Thai with crushed peanuts to carrot cake typically made with pecans or walnuts.
Some foods even use nuts as their main ingredient, like peanut butter and almond oil. According to the NHS, nuts are a solid source of protein and “unsalted nuts make a good snack”. However, they caution that nuts do still contain high levels of fat, so should be eaten in moderation.