Go Nuts!!

Genesis 43:11~ And their father Israel said unto them, If it must be so now, do this; take of the best fruits of the land in your vessels, and carry down the man a present, a little balm, and a little honey, spices, and myrrh, nuts, and almonds.

This is where Jacob is persuaded to send Benjamin to Egypt—Joseph’s brothers show respect to him—They all eat and drink together. 

They talk about all kinds of foods in the bible, foods that God created.  Here in Genesis, Jacob is talking about taking their best fruits of the land which include the items listed above.  Nuts are mentioned here in the Bible!  Nuts are a wonderful snack and part of a healthy lifestyle.

Nuts got a "bad rap" in the 90's with the "low fat craze"...thankfully that is over, healthy fats are essential to a healthy diet.  Not only is it OK to add fat to your diet, it is necessary.  Fat doesn't make us fat, not the healthy kinds.  Sugar is what packs on the pounds.  Nuts are wonderful and great sources of two types of “good” fats -- monounsaturated and polyunsaturated fats -- that may help to lower LDL or “bad” cholesterol levels. Research also suggests that nuts may be beneficial for the lining of your arteries while helping to lower your risk of developing blood clots that could lead to a heart attack. 

Healthy Nuts and Their Benefits

WALNUTS
Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as vitamin E.
Health Benefits
Excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.
Help in cardiovascular protection
Promotion of better cognitive function
Helpful in asthma and inflammatory skin diseases such as eczema and psoriasis.
Role in Treating Diseases
Walnuts help in recovery from diseases like rheumatoid arthritis, tuberculosis and gastrointestinal problems.
 
ALMONDS
Almonds are rich source of Vitamin E .They are also rich in monounsaturated fats.
Health Benefits
Lower LDL cholesterol and reduce risk of heart disease
Provide protection against diabetes and cardiovascular disease
Contain manganese, copper and riboflavin which help in energy production
Role in Treating Diseases
Almond decreases postprandial glycemia, insulinemia, and oxidative damage. Almond milk contributes to its beneficial effect observed in people having milk intolerance. It is great to use in smoothies or just to drink.  Be sure to get unsweetened to avoid added sugars.  I just bought some almond meal (which is ground up almonds) and I am going to bake bread with no flour! (I will be posting that trial on my personal blog later).

CASHEW
Cashew nuts are an excellent source of protein and fiber. Cashew nuts are also a good source of potassium, B vitamins and folate.
Health Benefits
Contains heart protective monounsaturated fats
Contains copper which plays role in antioxidant defenses and energy production
Help prevent gallstones
Contains magnesium that helps regulate nerve and muscle tone
Role in Treating Diseases
Cashew nuts help in recovering from colon cancer and heart diseases.

Pecans
Pecans actually rank highest in antioxidant content among all nuts.
Health Benefits
Among the most significant are high levels of antioxidants, including vitamin E. As a result, research shows that eating a handful of pecans a day helps to stop oxidation of blood lipids, which may help to prevent coronary heart disease.
Role in Treating Diseases
They are beneficial for lowering your risk of cancer, heart disease and Alzheimer’s disease.


Macadamia Nuts
Macadamias contain 78 percent heart-healthy monounsaturated fats, which is the highest of any oil, including olive oil.
Health Benefits
They are one of the few foods to contain palmitoleic acid, which preliminary research suggests may play a role in fat metabolism and helping to reduce stored body fat.
Role in Treating Diseases
Helps to reduce oxidative stress and inflammation, and may help to prevent coronary artery disease.

Peanuts are a great snack too, only I did not list them because they are not actually nuts! They are a legume in the bean family.

Some little tips for nuts
I buy raw nuts, sometimes sprinkled with sea salt, sometimes just plain raw.  I don't buy them sugared up or glazed or roasted with some preservatives you can't even pronounce.  I just buy nuts.  They are cheaper in the baking isle, usually.  I put them in baggies and carry them around in my little "to go" lunch box that Chad calls my "accessory pack".  Yes, I come with accessories.  I like to eat them on yogurt..especially frozen yogurt.  I also put them in steel cut oatmeal.  You can add them on to any of your favorite dishes.  Almonds and chicken make such a perfect pair.  Get creative, go nuts with ideas!! 

Brandy Kisner
Health and Wellness Coordinator