EXCELLENT NUTRITION FROM VARIETY OF NUTS

IT'S NUTS, but something as innocuous as a large variety of nuts is what we need for excellent nutrition in a compact package. Nuts contain moderate amounts of protein ( 9-20 per cent ) and, with the sole exception of chestnuts, also contain large quantities of fat ( 49-74 per cent total fat). This fat is mostly monounsaturated or polyunsaturated fat. Currently, nuts are included in the protein food group along with meat, fish, poultry, eggs and legumes. Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins, vitamin E, minerals such as iron, zinc, potassium and magnesium, antioxidant minerals ( selenium, manganese and copper ) , plus other antioxidant compound ( such as flavonoids and resveratrol)g

-Raw or roasted?
Preliminary results indicate little difference in the nutrient content of raw and roasted nuts. Roasting reduces the water content of nuts, making the nutrients a little more concentrated. However, roasting may potentially reduce the concentration of several B group vitamins ( as they are not heat stable ). Moreover, many roasted nut varieties are salted and therefore have a higher sodium content than raw nuts. If you like the taste of roasted nuts, but want to reduce your salt intake, choose only unsalted roasted nuts.

- Protect your heart
Based on both the composition of the fats ( a high proportion of healthy monounsaturated and polyunsaturated fats, and a low proportion of saturated fats ) and the results of studies comparing heart disease rates among people who eat nuts with those who do not, the answer seems to be a resounding no! Studies suggest that consuming about 30 grams ( a small handful ) of nuts per day provides protection against heart disease. It seems a number of heart-healthy nutrients in nuts work together to achieve this heart protective effect.
These include :
- Health-promoting fats that help regulate blood cholesterol
- Fibre and plant sterols that help reduce cholesterol re-absorption from the gut
- Arginine ( an amino acid which is coverted to nitric oxide in the body ) which keeps blood vessels elastic, thereby reducing the risk of atherosclerosis ( hardening of the arteries )
- Antioxidant vitadins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and gnflammation
- Naturally low sodium and high potassium levels which assist in maintaning healthy blood pressure

- Risk of diabetes
The situation seems to be similar for diabetes as for heart disease-nuts may be protective. A large of study found that women who ate about 30 grams of nuts per day on five or more days of the week had approximately 30 less risk of developing diabetes compared with those who ate few or no nuts. This effect was attributed at least partly to the high levels of monounsaturated and polyunsaturated fats found in nuts, which ( in addition to their positive effects on blood cholesterol ) are believed to enhance insulin sensitivity. Nuts can also be a benefit to those already suffering from diabetes. Nuts reduce the overall glycaemic index of the diet. When added to meals rich in carbohydrates, nuts slow the passage  of the meal through the gut and reduce blood glucose levels following the meal.