In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden identifies fruits and nuts as some of the most nutritious foods to include in your diet. Fruit is beneficial because of its contribution of vitamins, minerals, antioxidants and fiber. Nuts can be included in your diet in moderation. Nuts offer fiber, minerals, protein and healthy dietary fat. Fruit and nuts are excellent additions to a well-balanced diet.
Benefits of Fiber
According to "The Wellness Encyclopedia of Food and Nutrition," a diet high in fiber has been linked to the prevention of certain diseases. They include disorders such as colon cancer, heart disease, diabetes, diverticulitis and constipation. Fiber absorbs water as it passes through the intestines and increases stool bulk before elimination. It is also important in staving off hunger pangs by helping you feel full. Fruits and nuts are some of the best sources of dietary fiber. Eat fruits such as mangoes, papayas, apricots, figs, black currants, pears and citrus fruits. Nuts to include in your diet are almonds, pistachios, walnuts, Brazil nuts and cashews.
Function of Vitamin C
Vitamin C is an essential nutrient to include in your diet. According to the University of California at Berkeley, vitamin C has antioxidant properties that protects against cancer and cataracts. In addition, it aids in iron absorption to help maintain a healthy immune system. The best fruits are black currants, strawberries, guavas, papayas, oranges, nectarines, grapefruits, mangoes and kiwifruit.
Function of Iron
Iron's main function is to carry oxygen to all the cells within your body. Iron is used to make hemoglobin, which acts as the carrier of oxygen. It can also increase the effectiveness of your immune system and help the healing process of your body. An iron deficiency is evident if you experience symptoms such as tiredness, weakness and lack of energy. Nuts are the best plant sources for the mineral.
Function of Protein
Nuts are an excellent source of protein. Protein functions by supplying your body with amino acids. In "The Food Bible," author Judith Wills says amino acids carry out enzymatic functions and produce muscle tissue. Peanuts, almonds, walnuts, hazelnuts, pine nuts and Brazil nuts provide protein. A one-ounce serving of nuts can contain up to 6 g of protein.
Misconceptions of Fats
According to Judith Wills, a small amount of dietary fat can be beneficial rather than detrimental to your health. Nuts are rich in monounsaturated fats which are linked to preventing heart disease, obesity and cancer. Sources include walnuts, peanuts, pine nuts, almonds, Brazil nuts, Macadamia nuts and hazelnuts. Replace dangerous saturated and trans-fats with monounsaturated fats found in nuts.
References
- "The Food Bible";Judith Wills;1998
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, PhD; 2007
- "The Wellness Encyclopedia of Food and Nutrition"; The University of California at Berkeley; 1992
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