Name: Mixed nuts — a blend of several nuts, commonly almonds, cashews, hazelnuts, pecans, Brazil nuts and walnuts, sold raw, roasted or salted. Many packs also include peanuts, which are legumes rather than true nuts.
Description
Mixed nuts are a convenient way to enjoy a variety of nuts in one pack, and are a long-standing party and holiday snack, particularly in Britain and North America. The blends vary widely, from premium all-tree-nut mixes to cheaper ones padded with peanuts, and some include dried fruit, seeds, chocolate or flavourings, which makes them trail mix.
Eating a variety of nuts spreads the nutrients across different types, so one nut's strengths, such as selenium in Brazil nuts, vitamin E in almonds and omega-3 in walnuts, complement each other.
Main nutrition value
Mixed nuts provide a combination of healthy unsaturated fats, protein, fibre, vitamin E and minerals, with the exact profile depending on the nuts in the blend.
How best to be consumed
Mixed nuts are best eaten in a small portion, unsalted if possible.
- A small handful, roughly 30 grams, is a sensible daily portion.
- Choose raw or dry-roasted, unsalted blends over honey-roasted, salted or sugar-coated ones.
- Add to porridge, salads, stir-fries and baking.
- Mix with a little dried fruit for a balanced snack.
- Check the label for peanuts and added salt, sugar or oils.
Overconsumption could cause…
Mixed nuts are healthy in sensible portions, but easy to over-eat from a bowl.
- Weight gain from eating large handfuls, since nuts are very energy-dense.
- Tree nut allergy, which can be severe, so anyone allergic to nuts must avoid them and check labels for cross-contact. Blends often contain peanuts too, so peanut-allergic people must check as well.
- High salt and added sugar in flavoured or coated blends.
- Choking in young children, for whom whole nuts are not suitable.
Wikipedia — Nut (fruit), used for origin, naming and history: https://en.wikipedia.org/wiki/Nut_(fruit)
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