1. Almonds good for your intestines

Almonds have the potential to be a great prebiotic. Researchers recently discovered that finely ground almonds stimulate the growth of friendly gut bacteria.
The almonds appear to be even a better prebiotic than some of the commercially used prebiotics. This study is the first which looked into the potential prebiotic effects of almonds on gut health.

In our gut live a large amount of bacteria. Some of them can make you sick, however there are also bacteria that are actually beneficial. These "friendly" bacteria help to keep your gut healthy and support your natural defenses.

The scientists subjected the almonds to the same conditions as they would have experienced in the stomach and small intestine. They found that the almonds stimulated the growth and activity of the friendly bacteria.

The prebiotic effect of the almonds was not seen when the fat content was removed from the almonds. This suggest that the friendly bacteria use the lipids in almonds for growth, and that these lipids are therefore the basis of the prebiotic effect.

Source:
Mandalari, Neuno-Palop, Bisigano et All. Potential prebiotic properties of almond seeds. Applied and environmental microbiology 2008, 74 (14): 4264.

2. Improve your mood with nuts

If you have ever been on a diet, you know first hand that a low carbohydrate diet influence your mood. Often you lose weight, but also your good mood. Numerous studies have investigated the relation between food and mood. These studies show that a low carbohydrate diet makes you tired, hungry and aphetic and that a low fat diet makes you angry and hostile.

But their is good news: a new recent Australian research shows that a potassium rich diet improves your mood. According to this research you feel best with a diet low in sodium and high in potassium.

During the research ninety seven people followed two different diets. Everybody followed a four week diet high in potassium and magnesium and low in sodium. After a intervention period the respondents either followed a four week diet low in potassium, magnesium and calcium or a diet high in calcium. Through a questionnaire the researchers got insight in the mood of the respondents. The outcome: A diet high in potassium and low in sodium significantly improved the mood of the participants.

So fancy a potassium high diet? Nuts and seeds are high in potassium. As well as potatoes, beans, bananas and spinach. So improve your mood and eat a handful of nuts every day!

Source:
Torres SJ, Nowson CA, Worsley A. Dietary electrolytes are related to mood. British Journal of Nutrition 2008, 9: 1-8.

3. Pregnant woman can eat nuts

There has always been discussion around nut consumption during pregnancy and the infants risks of developing asthma and allergies. In 2007 the House of Lords advised mothers to eat peanuts during their pregnancy and to allow small children to snack on peanuts in order to prevent their baby developing a nut allergy.

Surprisingly a new study found a link between daily consumption of peanut butter when pregnant and the development of a childhood wheeze. No relation was found for vegetables, fish, egg, milk or milk products and nuts.

The study investigated the relation between food consumption during pregnancy and the development of childhood asthma or allergies. In this study 4146 pregnant woman were asked how frequent they consumed fruit, vegetables, fish, egg, milk, milk products, nuts and nut products during the last month of their pregnancy. Their children were followed until 8 years of age to monitor the development of childhood allergies and asthma.

The researchers from Utrecht can not explain why peanuts do not increase the risk on a childhood asthma while peanut butter does. Some referents suggest that the complicated statistics and the fact that it was a observational study may have biased the results. The researchers as well note that it is too early to make any recommendations to avoid peanut butter when you are pregnant.

John Heffner, professor at the department medicine at Oregon Health and Science University in Portland says in reaction to the outcome of the study “ The watchword is everything in moderation”. “I might not advise moms to stay away from nut products, which are a wonderful source of balanced, nutritional diet, but avoid overly excessive ingestion on a daily basis” Heffner says.

Sources:
1) Willers SM, Wijga AH, Brunekreef B et al. Maternal food consumption during pregnancy and the longitudinal development of childhood asthma. American journal of respiratory and critical care medicine 2008;178 : 124-131.
2) In-depth look: peanut butter consumed during pregnancy may increase asthma risk for child. Allergy notes (allergynotes.blogspot.com/2008/07/in-depth-look-peanut-butter-consumed.html).

4. Cooking with nuts: Almond-fennel dish with fish

Main course – serves 4

• 700 g potatoes
• 600 g fennel
• 1 dl milk
• 150 g black olives (stoned)
• 60 g almonds
• 1 pot sweet peppers
• 200 g mild cheese, grated
• 2 eggs
• 250 ml cream
• salt and pepper
• 2 tbsp butter
• 4 tilapia fillet, cut into thin slices

Preheat the oven to 180˚C.
Peel the potatoes and boil in salted water until just cooked.
Cut the fennel into small cubes and boil in salted water until just cooked.
Mix the potatoes and fennel cubes and season to taste with salt and pepper.
Grease a baking dish and put in the potato mixture and the slices of tilapia filet.
Sprinkle the olives, almonds and sweet peppers over the mixture.
Mix the eggs with the cream and season to taste with salt and pepper.
Spoon the egg and cream mixture into the baking dish and sprinkle with the cheese.
Bake for 25 minutes in the oven.
Let the dish cool down a little bit before serving.

Preparation time: approx. 35 min.
Nutritional value per person:
895 kcal • 3755 kJ • 55 g protein • 59 g fat • 28 g saturated fat • 38 g carbohydrates