More than a century ago, the humble nuts were the first fruits of a food revolution.
They weren’t just the nut of choice for those on a budget; they were an essential ingredient for the health of a growing world.
For more than a decade, the British and Australian governments have been promoting nut consumption with public health campaigns.
Today, we’re eating more nuts than ever, thanks to global warming and a changing world.
What’s in a nut?
Nut oil, seeds, and nuts can be found in everything from the supermarket to the grocery store.
They contain essential fatty acids (EFAs), which are essential for health and energy.
EFAs are often referred to as omega-3s, and they are important for the production of red blood cells.
In recent years, EFAs have also been linked to a range of health problems, including diabetes and heart disease.
EFA intake has been linked in studies to the risk of developing a range a heart disease, high blood pressure, and stroke.
Here are the five most common foods and their omega-4 and omega-6 fatty acids: nuts: 1.
Flaxseeds (from seeds) – The most common nuts in Australia, flaxseeeds have been shown to lower cholesterol, reduce blood pressure and blood sugar, and improve insulin sensitivity.
Some studies have suggested flaxseed oil can reduce LDL cholesterol, raise HDL cholesterol and lower triglycerides.2. Cashews – The Australian raw material, cashews, is also rich in omega-8 and omega‐6 fatty acid, as well as fiber, antioxidants, and anti-inflammatory compounds.3.
Cashew butter – This rich butter contains about 70% more omega-9 than the typical unsalted butter.
Cashems contain a healthy dose of omega-7 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acids (EPA), which protect the heart.4.
Flaked coconut – This high-protein, low-fat coconut is also high in omega‐3 fatty acids and is one of the healthiest nuts on the planet.
It also contains a healthy load of essential omega‐4 fatty acids.5.
Cassel – Cassel is a rich, dark-brown, nut-like fruit, similar to peaches.
The seeds are used in the production and processing of cashew butter.6.
Pistachios – Pistachio seeds contain a wide range of important omega‐5 and omega–6 fatty linoleic acids, as they are a good source of essential fatty acid DHA.7.
Flournuts – This nut-based, nutty, nut butter contains many important omega-5 and essential omega- 6 fatty acids as well.8.
Hazelnuts – The hazelnut is rich in essential fatty-acid DHA and has a high level of omega‐8.9.
Mango seeds – Mango contains a wide array of omega–3 and omega−6 fatty-acids, including linoleac, arachidonic acid, and docosahenesine.10.
Casnucor nuts – The casnucorian, a type of wild rice, is a popular grain that contains high levels of essential linolea-6 and docosapentoin, which are also good sources of essential vitamin E.11.
Coconut oil – Coconut oil is one form of coconut oil that is low in saturated fat.
It contains linoleate, an essential fatty, and is also a good oil source of omega 3 and omega 6 fatty acid.12.
Barley – The main source of protein in the UK, barley is rich, rich in dietary fiber and is an excellent source of vitamins A and C. It is also highly rich in vitamins A, D and K, which help regulate blood pressure.13. Avocado – Avocados are also rich sources of DHA, and studies have shown that avocado oil can help reduce cholesterol levels.14.
Pumpkin seeds – Pumpkin seeds are rich in beta-carotene, a vitamin A, vitamin C and vitamin E precursor.15. Cucumber – Cucumbers contain phytosterols, which have been found to help fight inflammation and prevent blood clots.16.
Mung bean – Mung beans contain high amounts of antioxidants, including vitamin C, ascorbic acid, vitamin E, and beta-glucan.17.
Avocadoes – These sweet, spicy fruit contain an abundance of dietary fiber.
They also contain antioxidants, such a phenolic compound called quercetin, and vitamin C.18.
Casa Pina – This is an organic variety of cashews that is high in protein, high in fiber and rich in vitamin E and C-rich phytochemicals.19.
Hemp seeds – Hemp seeds contain high levels, particularly in vitamin C- and vitamin A-rich phen