Nuts in our diet – powerful and healthy?

CONTENT:
Why are nuts important in our diet?
Nuts are a source of healthy fats, protein, fibre, vitamins and minerals. They contain antioxidants and anti-inflammatory compounds that contribute to a healthy heart, a well-functioning brain and a strong immune system. Nuts lower your LDL cholesterol which helps keep your blood vessels healthy. Moreover, nuts also provide many beneficial nutrients such as fibre, protein, iron, vitamin E, vitamin B1 and unsaturated fat.
How do nuts fit into the Mediterranean diet?
The Mediterranean diet is known for its focus on healthy fats, including olive oil and nuts. Nuts are often combined with vegetables, fish and wholemeal products, making for a balanced and nutritious meal. You can add them to a salad, your breakfast or out of the box as a snack.
Which nuts are most appropriate?
- Almonds: rich in vitamin E, good for skin and heart.
- Walnuts: contain omega-3 fatty acids, beneficial for the brain.
- Pistachios: high in protein and low in calories, ideal as a snack.
- Hazelnuts: promote healthy cholesterol levels.
- Cashews: rich in iron and magnesium, good for energy.

Are there any nuts you should avoid?
Not all nuts are equally healthy. Sweetened, salted or fried nuts can lose their health benefits due to additives such as sugars and unhealthy fats. Peanuts (technically legumes) can also be less beneficial in some cases due to their high omega-6 content, which can promote inflammation if the balance with omega-3 is lacking.
What’s the power of nuts?
- Heart health: Nuts help lower cholesterol levels and protect against heart disease.
- Weight management: Despite their high calorie content, nuts provide satiety, which prevents overeating.
- Brain function: The healthy fats and antioxidants support cognitive functions.
- Blood pressure: Nuts contain potassium and magnesium, which helps regulate blood pressure.
Are there any disadvantages to eating nuts?
- Calories: Nuts are high in energy, so excessive consumption can lead to weight gain.
- Allergies: Some people are allergic to nuts and can suffer severe reactions.
- Phytic acid: This can reduce the absorption of minerals such as iron and zinc, especially in a one-sided diet.
How many nuts can you eat every day?
A handful (about 30 grams) of unsalted and unprocessed nuts a day is a healthy guideline. This provides the benefits without the risk of excessive calorie intake.

Combining recipes with nuts:
- Nuts and yoghurt: A healthy snack with extra protein and probiotics.
- Nuts and fruit: For example, walnuts with apple or almonds with berries for a balanced combination of fats and carbohydrates.
- Nuts and honey: A delicious, natural sweet treat that goes well with Greek yoghurt or on wholemeal bread.
- Nuts and vegetables: Add pistachios to a salad or hazelnuts to roasted vegetables for extra crunch.
- Nuts and cheese: Walnuts with blue cheese or almonds with goat cheese make for a tasty combination. Moderate portions…
- Nuts and grains: Mix cashews or almonds with oatmeal or quinoa for a nutritious breakfast.
- Nuts and chocolate: Dark chocolate and almonds or hazelnuts make a delicious and healthy snack. (in moderation)
Conclusion
Nuts are a powerful food that fits perfectly within a healthy diet, especially within the Mediterranean diet. Choose natural, unprocessed nuts and enjoy them in moderation for optimal health. Also vary seeds and kernels, these have similar properties and are also highly recommended.






Download my E-book

This booklet is my culinary ode to the Mediterranean cuisine; a collection of flavors and aromas that embody my passion for cooking, intended to inspire or enrich both the experienced chef and the home cook with the simplicity and purity of Mediterranean tastes. Easy recipes, accessible to everyone, and with a broad palette of flavors.
Order here
Foodblog
by Patricia
I am Patricia, energetic 40'er, architect, business manager and food blogger. Living in Andalusia but from Flanders - Belgium. Mother of 2 active and creative kids who, together with my husband Geert, form the tasting team of the first order!
Cooking has become a passion. Everything starts with devising an original recipe and that’s when my love for food photography & styling comes across…
In my blog you will get to know my healthy Mediterranean fusion cuisine!
Buen provecho!
Nieuwsbrief
Subscribe to our newsletter and stay informed about the latest news and amazing recipes.
Leave a Reply