it is #Tuesdaystips and today we are breaking down nuts. Now it is important to know because vegans and vegetarians and gluten free options use nuts as substitutes but not everyone can ingest nuts due to allergies. Nut allergies can vary in severity and it is vital to not have cross contamination if you have a friend or family member who is allergic. Cross contamination means they can accidentally ingest or come in contact with something that touched the nut or nuts they are allergic to.
Benefits of nuts
Most nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content.
Nuts have about 29 kJ of energy per gram, and are:
- High in ‘good fats’ – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).
- Low in saturated fats.
- Good sources of dietary protein – a good alternative to animal protein.
- Some nuts are also high in amino acid arginine, which keeps blood vesselshealthy.
- Free of dietary cholesterol
- High in dietary fibre.
- Rich in phytochemicals that act as antioxidants.
- Rich in vitamins and minerals – vitamins include – E, B6, niacin and folate) and minerals include – magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium.
Types of Nuts
A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell. Nuts include:
- almonds
- Brazil nuts
- cashew nuts
- hazelnuts
- macadamias
- pecans
- pine nuts
- pistachios
- walnuts
- peanuts are legumes, they are classified as nuts due to their similar characteristics to other tree nuts.
Nuts can be delicious and nutritious and great in many dishes, but if you are allergic or severing someone who is, best to be aware and avoid it.