Nuts are liked for their delicious flavour and ease of eating, but these are not the only reasons to add them to your diet. Making nuts a regular thing in your diet has long been praised by scientists for its positive effects on health. Recent studies have shown that consuming nuts daily can lower the risk of heart disease.
Nuts come in a wide variety. A variety of almonds, pistachios, cashews, walnuts, hazelnuts, and other nuts are typically included in baked mixed nuts. Before looking at the benefits and ways to consume mixed nuts, let us know what are mixed nuts.
What are Mixed nuts?
The most common tree nuts are almonds, hazelnuts, walnuts, pistachios, cashews, pine nuts, pecans, macadamias, and Brazil nuts. Tree nuts are nutrient-dense, edible seed kernels covered in a hard shell.
What Consists of Mixed Nuts?
Mixed nuts consist of different dry roasted or baked nuts. You can buy different nuts and customize them according to your taste or you can directly buy them from the market. Ideally, a mixed nuts pack should consist of an equal amount of nuts from every type.
Almonds
Almonds are known to be good for brain function and also for their amazing taste. They are highly nutritious and are eaten in various forms like almond butter, almond milk, and almond flour.
Almonds are an excellent source of protein, fibre, healthy fats, and numerous vitamins and minerals. In addition, they may help lower heart disease risk factors like high LDL (bad) cholesterol and extra belly fat. Vitamin E, a fat-soluble substance that serves as an antioxidant to save your cells from oxidative damage, is particularly abundant in almonds. Additionally, this vitamin aids in cellular communication and immunological function.
Pistachios
Since 6,000 B.C., people have consumed pistachios, whose name is derived from the Greek word pistákion, which means “the green nut.”
Although these colourful nuts are fewer in calories and fat than many other nuts, they are nevertheless nutrient-rich. Vitamin B6 is one of many nutrients found in pistachios that your body requires for the immune system and nutrient metabolism.
The carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, which all have considerable antioxidant and anti-inflammatory activities, are abundant in these nuts.
Walnuts
Walnuts have a remarkable nutritional profile and have been linked to numerous health advantages. These nuts are a great source of copper, which your body requires to make the enzymes necessary for the synthesis of neurotransmitters and energy. Additionally, copper supports the development of blood vessels and the immune system.
Walnuts have been linked to improved heart health and may slash several risk factors for the disease, such as high blood pressure, LDL (bad) cholesterol, and triglyceride levels. They are also excellent for healthy hair and skin.
Cashews
Cashews go well with both savoury and sweet foods because of their crunchy texture and creamy mouthfeel. They can be consumed raw, roasted, or in nut butter form.
These nuts are a good source of protein, vitamin K, magnesium, and manganese, all of which are necessary for the maintenance of healthy bones.
Studies have looked at whether cashew-rich diets reduce metabolic syndrome symptoms, which include high blood pressure, blood fat levels, blood sugar, and belly fat, and raise the chance of developing heart disease and diabetes.
Brazil nuts
Brazil nuts are a fantastic source of selenium and other minerals.
Magnesium, a mineral necessary for neuron function, blood sugar, and blood pressure regulation, as well as energy synthesis, is also found in large amounts in Brazil nuts.
Additionally, these nuts are among the best dietary sources of selenium, a mineral your body requires for vital processes including DNA synthesis and the generation of thyroid hormones.
Mixed Nutrition Protein Information
Uncover the perfect synergy of proteins from various nuts, offering a holistic approach to fueling your body. Explore the benefits and make informed choices for a nourished and energetic lifestyle. Ready to boost your nutrition game? Let’s embark on this protein-packed journey together!
Health Benefits of Mixed Nuts
Unlock a treasure trove of wellness with mixed nuts. Dive into this section to unveil the wholesome advantages and start embracing a healthier, nut-infused journey today.
Weight Loss: Mixed nuts can be your secret weapon for weight loss. Studies suggest that almonds and pistachios can lead to significant waistline reductions. Despite their calorie density, not all calories are absorbed during digestion, thanks to the fibrous walls of nuts.
Lower Cholesterol and Triglycerides: Mixed nuts are a satisfying snack that can be a great addition to your diet and improve heart health. Pistachios lower triglycerides, almonds, hazelnuts, and macadamia nuts lower cholesterol, and walnuts, peanuts, and pine nuts reduce various cholesterol types.
Beneficial for Type 2 Diabetes: They are a great option for those with type 2 diabetes and metabolic syndrome. They have a low-carb profile and can help lower blood sugar levels. Studies show that eating mixed nuts can also lead to significant health benefits like reduced blood pressure and inflammation.
Reduce the Risk of Heart Attack: Incorporating nuts into your diet can be a heart-healthy choice backed by scientific evidence. Research from UCLA Health shows that incorporating nuts into your diet can lower the risk of heart attack and stroke, by influencing cholesterol levels positively. The Mediterranean diet, enriched with nuts, can decrease small LDL particles and increase larger, healthier LDL particles.
Why Nutritionists Are Crazy About Nuts?
It could be challenging to get rid of the idea that you should avoid nuts because they are heavy in calories and fat if your conception of healthy eating was created a few decades ago. New information, however, refutes that notion. Eating insufficient amounts of nuts and seeds is linked to a higher chance of diabetes or cardiovascular disease, according to a recent analysis of the nation’s eating patterns and health outcomes.
Researchers from the Tufts Friedman School of Nutrition Science and Policy used a model for that study, published in the Journal of the American Medical Association on March 7, 2017. The model used data from a variety of observational studies on diet and health, including the National Health and Nutrition Examination Surveys, which provided comprehensive information on Americans’ eating habits over the ten years ending in 2012. They calculated that eating too much or too little of 10 nutrients contributed to almost 300,000 fatalities in 2012 from heart disease, stroke, or type 2 diabetes, or roughly 45% of all deaths from these illnesses.
Different Ways to Use Nut Toppings
Mixed nuts can be consumed in a variety of ways. Here are some fun and interesting ways to include nuts in your diet.
Ditch that regular ganache and cream topping on your cakes. Next time when you bake a cake for your loved ones add some crunch to the toppings. Mixed nuts make the cake crunchier and tastier and add nutrition to your regular dessert.
Decorate chocolate truffles with finely chopped nuts.
Chocolate truffles are an amazing dessert option- perfect for snacking. It is usually decorated with desiccated coconuts. Finely chopped nuts can be used in place of desiccated coconuts to give your regular truffles a spin.
Who said that salads are boring? Nuts provide protein, flavour, and a crunchy texture to salads, elevating their taste to a different level. Walnuts go well with apple slices, while peanuts and cashews are perfect for salads with cucumbers and lettuce salads.
Add extra nutrition to your muesli
Oftentimes time the nuts present in the muesli are just namesake. They might display it on their packets but the actual nut content is very low. For a breakfast filled with nutrition, top your regular muesli or oats bowl with nuts. It not only enhances the flavours but also increases your daily protein and fibre intake.
Sprinkle over ice cream for a quick dessert
Not all delicious sweets require hours to prepare. If you have jars of crushed nuts in your cupboard, you can easily create your sundae bar. Pour chocolate sauce over the ice cream, top with your favourite crushed nuts, and add one or two cherries. You can also use a warm brownie base with crispy walnuts, trust me your kids would love it.
How to Choose Quality Mixed Nuts
Nutritional benefits are of no use until you know how to buy good quality mixed nuts. Here are a few tips to buy the best quality mixed nuts:
Buy from Reputed Sellers: Buy mixed nuts from a reputable seller with positive reviews and clear information about their products. Check for certifications and potential allergens.
Go for Roasted or Baked Nuts: Baking and roasting help in retaining the nutrition inside the nuts. It also protects them from breaking easily. Therefore, always choose roasted or baked mixed nuts.
Inspect the Color: The colour of nuts can indicate their quality. For instance, almonds with a deep, rich brown hue are often considered higher quality than lighter-coloured ones. However, colour can also vary based on the drying process and any additives used.
Buy with Equal Propositions: Make sure the nuts packet contains an equal amount of nuts from each type.
Correct Packaging: Avoid plastic packets or jars while buying mixed nuts and look for glass container packaging. It helps in keeping the nuts fresh for a longer duration. Besides, check the manufacturing and expiry dates for optimal freshness of your nut blend.
Allergy Check: While buying mixed nuts, always read about the ingredients. Make sure you are not buying any nuts that you are allergic to.
Compare Prices and Deals: When purchasing mixed nuts online, it is crucial to compare prices and deals offered by different vendors. Take note of any discounts, bulk discounts, or promotions that can help you save money. However, don’t compromise the quality of the nuts for the sake of a lower price.
Online Reviews and Ratings: To get high-quality dry fruits online, check out reviews and ratings from other customers. Look for reviews that discuss taste, texture, freshness, packaging, and delivery process. Positive reviews indicate high-quality products and exceptional customer service.
Conclusion
In conclusion, mixed nuts can be a significant source for meeting your daily nutritional needs. Make sure to include mixed nuts on your list the next time you go shopping. As was indicated and covered above, there are several methods you can use to incorporate mixed nuts into your regular diet.