Raheem Rukayat Tolase

TOP FOUR NUTS TO INCLUDE IN YOUR DIET So you’ve decided to stay away from ​nuts because you are scared of acne and pimples. While this is understandable, you might just be denying yourself of the other benefits that nuts offer. Besides, it’s only peanuts that have been ‘accused’ of harbouring pimples and there has been no medically proven connection between pimples/acne and peanuts. However, peanuts can trigger pimples due to its oily and fatty nature. Irrespective of the myth surrounding the consumption of nuts, especially groundnuts, we can’t outrightly rule out their benefits which to a large extent outweigh the cons. Below are the top four ​nuts​ that you need to add to your diet. peanuts Peanuts (Groundnuts)​: To give honour to whom it is due, peanuts come first on the list of nuts (Ignore the misconception). They are the most populous of all nuts. This legume crop is also known as goober or monkey nut. It is highly rich in protein and although high in fat, it is the kind of healthy fat needed for your body. It is a great source of vitamins like folate, manganese, vitamin E which act as antioxidants and are believed to lessen cardiovascular diseases. It helps in controlling the blood sugar and helps in maintaining weight. Other benefits of peanut include: ● It reduces the risk of heart diseases. ● It helps reduce cholesterol. ● It provides anti-aging benefits. ● Peanuts are libido boosters as they contain L-arginine that helps to relax blood vessels. ● Peanut contains vitamin B7 which is a hair vitamin, therefore it helps prevent hair loss. ​ Peanut butter on a slice of bread To top all these great benefits is the different ways in which you can have peanuts. They can be roasted, boiled, or just turned into ​peanut butter which can have different flavours like chocolate, spicy and honey. Peanuts can also be sprinkled on your vegetable salad and fruit salad ( I love this!). Just like every other thing in the world, peanuts should be taken in moderation. A handful of two or three times a week will do. Cashew nuts Cashew Nuts​: I always see cashew nuts as the proudest of all the nuts. You don’t get to see them around like peanuts and even when you do, they are usually costly. They are sweet, highly nutritious and packed with lots of benefits. Besides, you don’t have to worry about pimples or acne when it comes to cashew nuts. ​Cashew nuts are from cashew fruit, a juicy apple, which is from a tropical tree. Cashew nuts are rich in vitamins and like most nuts, they contain healthy fat. Cashew nut has been linked to reducing cardiovascular diseases, heart-related disease and sugar level. According to the research done by ​Edward Meyer Cancer Centre​, ‘Those with colon cancer who reported having two or more servings per week (as 19 percent did) had a 46 percent lower risk of their cancer returning and 53 percent lower risk of dying than those who said they did not eat tree nuts.’ In the same vein, the research done by the ​American Institute of Cancer Research found that those who ate a handful of cashew nuts 4-5 times per week had a 15 percent lower risk of cancer than those who ate one time or less per week. Just like peanuts, ​cashew nuts can be added to your salad, oatmeal and if you are weird like a friend of mine, to your ‘ogi’ (maize drink). When roasting, try sprinkling oil and salt to give an awesome taste. Cashew nuts meal Almond nuts​: Even though it is more of a seed than a nut, ​almond is regarded as one of the world’s popular tree nuts. It is rich in essential vitamins, protein, healthy fat and minerals. Other benefits include: ● It contains antioxidants. ● It helps reduce blood sugar level. ● It makes you full when consumed, thereby controlling how much you eat which will in turn help you maintain your weight. Isn’t that amazing! ● It lowers cholesterol levels. ● By increasing the antioxidant level in the bloodstream, moderate consumption of almonds reduces blood pressure. Almonds can be eaten raw, toast as a snack, or just added to your ice cream, cake, milkshake, vegetable salad and fruit salad. You can also make ​almond milk which gives you healthy skin. Almond nuts/seeds Walnuts (African Walnuts)​: Although there are different types of walnuts, they all fall under two - English (Persian) and the black walnuts. African walnuts fall under the black walnuts.Called ‘asala’ in Yoruba, ‘ukpa’ in Igbo and ‘’ in Hausa, African walnuts have great benefits ranging from a rich source of protein, essential fat and antioxidant. They usually come out during the rainy season and when they do, they do so triumphantly as people buy them in large quantities without minding the bitter taste it gives when you drink water immediately after consumption. The benefits include: ● More than any other nut, it acts as antioxidant because of the presence of compounds like flavanol, morin, quinone and melatonin. ● It is a good source of omega-3 fat, an essential fat which means your body needs them for good health. ● It may reduce heart disease risk. ● It improves sleep and gets rid of stress. ● It maintains body weight as walnuts help you control your appetite and hunger. ● Walnuts have alpha-linolenic acid - a plant-based omega-3 that may help lower blood pressure. Photo by T ​ heGuardian In summary, ​nuts are small items filled with vitamins, protein, antioxidants, minerals and so many other benefits. Having a handful at least twice a week will improve your diet and provide an overall healthy body system.