This time of year, we all get weary of winter and may be looking forward to spring gardening and the resulting nutritious and delicious summer produce. Most of us are aware of the many health benefits of things like melons, berries, and tomatoes, but there is another “fruit” that is readily available all year round – NUTS!
While nuts are not colorful or juicy, like those typical classes of fruits listed above, they are botanically considered “fruit”, as they contain a seed that supports reproduction of the plant. While they are more oil-filled than juice-filled, some do have a softer enclosure, such as a walnuts or almonds. Because of the low moisture content, however, most nuts are easily dried, and the inner seed may be stored for long periods for consumption year-round.
Like most plant foods, nuts are rich in nutrients and fiber. Nuts contain minerals, such as magnesium, zinc, copper and potassium. They also have many vitamins, including several B-vitamins, important in the body’s metabolism. They are also a good source of Vitamin E, which is especially well-absorbed, as it is a fat-soluble vitamin, and nuts are sources of healthy fats. Nuts contain protein, which along with the fat content, make nuts a healthier snack for people living with diabetes than other “fruits” which are higher in carbohydrates.
While we may associate fatty foods in our diets with heart disease, nuts, which are 80-90% fat, have been linked with a lower risk of heart disease. Most of the fat found in nuts is mono-unsaturated, the type of fat that helps to raise “good” HDL cholesterol and lower “bad’ LDL cholesterol. Four-five servings of nuts per week are recommended as a part of the DASH Diet, which stands for Dietary Approaches to Stop Hypertension, an eating pattern associated with lowering blood pressure, a primary risk factor for heart disease. There have been multiple large studies that have showed that people who ate 5 or more ounces of nuts per week lowered their risk of heart disease and death by 35-50%.
So, what are some simple ways to add nuts into our diets? Nuts can add a nice crunch to fruit and vegetable salads, breads, and cereals. They are also an easy way to add protein to a snack such as a simple trail mix made from your favorite boxed cereal by adding raisins and nuts. Nut butters, while not as high in fiber, can also be easily incorporated into meals and snacks. Peanut butter simply spread on whole grain crackers, raw fruits or vegetables can be another healthy snack on the go. There are sauces made from nut butters, as well.
While it is important to be sensitive to family members or guests with peanut or tree nut allergies, as they can experience serious allergic reactions, most can find plenty of nutritious, fun and delicious ways to “Go Nuts” at meal or snack time.
Sources:
The Health Benefit of Nuts. January 17, 2023. Healthessentials website. Cleveland Clinic. https://health.clevelandclinic.org/benefits-of-nuts/.
DASH Eating Plan. National Heart, Lung and Blood Institute. https://www.nhlbi.nih.gov/education/dash-eating-plan
Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County
Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H, Union County
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