Benefits of Nuts and Seeds

Nuts and seeds are part of a healthy diet. They are a rich source of plant protein, are high in fibre, and are high in heart-healthy unsaturated fats. They also contain a variety of vitamins and minerals such as vitamin E, magnesium, phosphorous, copper, and manganese as well as antioxidant and anti-inflammatory properties. Common nut varieties include almonds, cashews, pistachios, walnuts, and pecans. Peanuts are not technically nuts — they are legumes like beans, lentils, and peas — however they are nutritionally similar to tree nuts and are commonly treated as nuts.

Studies have shown that frequent nut consumption has been associated with a lower risk of developing high blood pressure, heart disease, and cancer (1). Clinical trials has also shown that nut consumption may improve cholesterol and triglyceride levels, and insulin resistance (2).

If you don’t eat nuts, it’s not too late to start incorporating them into your diet. Try these tips to include nuts and seeds into your daily diet:

● Add a mixture of nuts and seeds to your salads for added fibre and healthy fats.

● Choose unsalted nuts and seeds and skip the salty/ sugary coatings.

● Aim for a tablespoon of nut butter with sliced celery or cucumber sticks for a light snack.

● Add a teaspoon of nut butter, chia seeds, and/or flax seeds into your smoothie, oatmeal, or cereal for a boost of protein and nutrients.

Check out this energy bar recipe that is high in nuts and seeds for a healthy snack you can take on the go.

Energy Bars

Ingredients

• 1 cup roasted almonds (unsalted)
• ½ cup pumpkin seeds
• ½ cup sunflower seeds
• ¼ cup unsweetened coconut shavigns
• ¼ tsp salt
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 3 tbsp honey
• 1 tbsp melted coconut oil

Instructions

1. Preheat the oven to 325℉
2. Line an 8x8 inch baking dish with parchment paper and lightly spray with cooking oil.
3. Take ½ cup almond and roughy chop them.
4. In a bowl, combine the nuts and seeds along with the coconut, salt, and cinnamon.
5. Add in the vanilla extract, honey, and melted coconut oil and mix until combined
6. Pour the mixture into the baking dish and pres it down firmly with a spatula until you have an even layer.
7. Bake for 35–40 minutes.
8. Remove from the oven and let cool. Once cooled, remove the mixture from the pan and place on a cutting board. Cut it into 8 bars and store in an airtight container.

All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.

Tru Valu Supermarkets is one of Trinidad and Tobago’s leading supermarket brands. As a responsible supermarket chain we believe in educating and informing our customers to make responsible decisions each day to improve their wellness and wellbeing.

Tru Valu Health and Wellness Program, Article 48

Information supplied by Kirstyn Church, Associate Nutritionist, Nutrition Consulting Services. TruWellness managed by Huckleberry Media Co.

References

1. Guasch-Ferré, M., Liu, X., Malik, V. S., Sun, Q., Willett, W. C., Manson, J. A. E., Rexrode, K. M., Li, Y., Hu, F. B., & Bhupathiraju, S. N. (2017). Nut Consumption and Risk of Cardiovascular Disease. Journal of the American College of Cardiology, 70(20), 2519. https://doi.org/10.1016/J.JACC.2017.09.035
2. Kim, Y., Keogh, J. B., & Clifton, P. M. (2017). Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. Nutrients, 9(11). https://doi.org/10.3390/NU9111271