What Are Nuts?
Nuts are a diverse group of edible seeds or fruits known for their rich nutritional profile and health benefits, commonly eaten as snacks or used in cooking.
Common Types
- Groundnuts (peanuts): widely grown and eaten across Cameroon, roasted, boiled, or ground into groundnut paste/butter and sauces.
- Cashews: heart-shaped seeds, eaten raw or roasted, also processed into cashew butter.
- Almonds, walnuts, hazelnuts, and pecans: eaten raw or roasted, used in baking and confectionery.
- Coconuts: widely used in Cameroonian cooking, both the flesh and coconut milk/oil.
Nutritional Profile
Nuts are a good source of plant-based protein and rich in healthy unsaturated fats, which can help lower bad cholesterol. They are generally low in carbohydrates and rich in Vitamin E, B vitamins, and minerals including magnesium, potassium, calcium, iron, and zinc. Nuts are also a good source of dietary fibre and contain antioxidant compounds like polyphenols and flavonoids.
Health Benefits
- Heart health: can lower bad cholesterol and help regulate blood pressure.
- Weight management: the protein, fat, and fibre combination promotes fullness.
- Diabetes management: low glycaemic index helps manage blood sugar.
- Brain health: healthy fats and antioxidants support cognitive function.
Allergies
Nut allergies can cause reactions ranging from mild (itching, hives) to severe (anaphylaxis). Those with nut allergies should avoid nuts and products containing them, take care to avoid cross-contamination during food preparation, and carry emergency medication if prescribed.
