Autumn Years Spring 2024

HEALTH & WELFARE

percent of an adult’s selenium needs for the entire day. Selenium is an essential trace mineral that contributes to several reactions in the body, such as DNA syn thesis. Copper is another essential trace mineral that we may Food for Thought Not Eating Nuts? That’s Nutty! By Stephanie Sass N uts and seeds are among the most nutrient-dense foods we can include in our diets. Nutrient-dense clots that can lead to strokes or heart at tacks. To increase the protective power of nuts and seeds, opt for unsalted or lightly salted options when available.

foods are high in vitamins, minerals and other nutrients such as fiber, healthy fats, protein and antioxidants. However, nuts and seeds are also energy-dense, which means they contain a lot of calories per gram, ounce or serving, and that is why paying attention to serving size is so im portant. Almonds, for example, contain about 400 calories per half-cup serving, while a one-ounce serving provides around 160 calories, as well as 6 grams of protein, 13 grams of healthy fats, 6 grams of carbohydrates and 4 grams of fiber. Different nuts and seeds will have dif ferent nutrient profiles and serving sizes, but with all those nutrients, it is easy to see why nuts and seeds keep the stomach full and satisfied. Almonds are the most popular nut eaten worldwide, but like all foods, vari ety matters. Incorporating a wide variety of nuts and seeds in the diet will increase the amount of nutrients consumed. For example, a single Brazil nut contains 175

Can you think of any other reasons to eat nuts? I can! They are delicious. Nuts have individual flavor

not think about, but it is needed to make red blood cells and help the nerves and immune system function prop erly. Almonds, cashews and sesame seeds are good

profiles that pair well with various foods. Almonds, for example, pair well with stone fruits,

berries, vanilla and cof fee. Walnuts pair well with blue cheese, dark chocolate, apples and bananas, whereas cashews pair well with ginger, sesame, soy and coconut. In addition to being a tasty snack, add ing nuts and seeds to any meal can bulk up the flavor and nutrients. At breakfast, chia seeds and ground flaxseeds are great additions to oatmeal that add fiber and omega-3 fatty acids, whereas almond butter can add a savory flavor. Chopped nuts or seeds can also replace granola when topping yogurt or a smoothie bowl. At lunch, sliced almonds can replace croutons in a salad for that crunch factor, and at dinner, chopped nuts or seeds can be added to breadcrumbs to add protein and healthy fats. If you are looking to get some nuts health benefits from your meals, check out these recipes from ShopRite’s Recipe Shop.

sources of copper. Also, nuts and seeds generally provide the body with zinc, omega-3 fatty acids, vitamin E, magne sium, phosphorus, potassium, manga nese, folate and calcium. If these are not enough reasons to shell-ebrate nuts, here is some more nut news. Studies suggest that nuts are good for your heart. When eaten regularly, nuts may reduce inflammation related to heart disease and decrease the risk of high cholesterol, hypertension and blood

Blue Cheese and Date Stuffed Apricots Ingredients • ¼ cup chopped unsweetened pitted dates • 3½ tbs crumbled blue cheese • 4 apricots (or other stone fruit), halved & pitted • 1½ tbs honey • 2 tbs sliced almonds Directions In small bowl, stir dates and cheese. Filled apricot halves with date mixture; drizzle with honey and sprinkle with almonds.

14 AUTUMN YEARS I SPRING 2024