Autumn is a favourable season for harvesting a wide variety of nuts and dried fruits, especially those covered in shells. The consumption of this type of food is ideal at this time of year because, due to the cold, the body needs a greater number of calories.

Although most nuts are available all year round, during autumn and much of the winter we can enjoy them freshly harvested, with their properties better preserved.

This is especially true when it is possible to buy them in the shell and open them at home. You only have to taste them: you can tell by the taste, which is much fresher, and the texture. Nuts provide you with a large dose of energy along with fibre, which helps to slow down the assimilation of carbohydrates and avoid glucose peaks.

Although they are available all year round, with autumn comes the new crop of almonds and they are never more tender or richer in nutrients.

At the same time, they provide vitamins B1, B2, A, C, and D. Vitamin E, a powerful antioxidant that contributes to slowing down the ageing process of cells. With just 30 grams, we cover more than 60% of the daily requirement of this nutrient.

In general, nuts are rich in polyunsaturated fats, but hazelnuts are rich in monounsaturated fats such as those found in olive oil, which reduce “bad” cholesterol (LDL) and increase “good” cholesterol (HDL).

It is best to eat them raw so that the fats are not altered and the vitamin E is not lost. To keep them even fresher, you can buy them with the peel, which is quite hard, and crack them when you eat them.

One of the functions of nuts in the diet is to provide protein. Pistachios stand out in this respect, as they contain 6.5 grams in a single 30-gram handful. Pistachios are rich in copper, which boosts immunity. They are also rich in vitamins B6 and B1, phosphorus and manganese.

Pine nuts contain a high concentration of vegetable proteins, which are essential for most of our body's functions. This characteristic makes them an ideal food for vegans and vegetarians. They are also rich in B vitamins and antioxidants, which are necessary for proper neuromuscular function and to combat cell damage caused by the ageing process.

The main characteristic of pecan nuts is their high content of high-quality healthy fats, especially omega-3 fatty acids. These not only contribute to maintaining a healthy circulatory system, but are also involved in the body's assimilation of fats. They are also rich in fibre, B vitamins and magnesium.

Where can I buy nuts in the shell?

At Nutty Delights, we have a wide variety of products ideal for autumn: quality premium walnuts in shell, pecan nuts, pistachios in the shell, hazelnuts in shell, peanuts in the shell, pine nuts, almonds in shell, and also other products such as whole nuts in a shell with a nutcracker, and gift boxes and baskets that you can personalise with the seasonal nuts that you most fancy, for yourself or for a gift.

Visit our website www.nuttydelights.ie to check our products.