Tree nut allergies are one of the most common kinds of allergies. They tend to be persistent and its rare for people to grow out of this allergy, especially after the age of 5. Learning to avoid tree nuts is the first hurdle in being diagnosed with a tree nut allergy, but there’s a secondary challenge after that – ensuring your diet remains balanced without tree nuts.
Because nuts are highly nutritious, having an allergy to them means missing out on a whole host of nutritious snacks. It’s important to make sure you still get enough of those vital nutrients that are abundant in nuts.
Common Vitamins and Minerals Found in Tree Nuts
Omega 3’s
Omega 3 is an essential polyunsaturated fat that your body cannot produce on its own. This means it has to be consumed through the diet. They’re found in many tree nuts, seeds and fish.
There’s also evidence suggesting that consuming more omega 3’s can help fight against anxiety and depression. Studies have shown that people who regularly eat foods containing omega 3’s are less likely to develop depression. One study even saw EPA (one of the 3 types of Omega 3’s) to be just as effective as a prescribed antidepressant drug.
Vitamin E
Vitamin E is probably the one vitamin you’re least likely to become deficient in, because it is present in the vast majority of foods, although in small amounts. Vitamin E is best known for contributing to skin health and reducing oxidative stress. Birth wat many don’t realise is that it’s also vital in most of your bodies daily processes, as all of our cells use it to interact with one another.
Tree nuts are an excellent source of vitamin E, but the nutrient Is still present in many other foods. Those most abundant in vitamin E include sunflower seeds, goose meat, avocado, mango and kiwi.
Magnesium
Magnesium is a proven aid in fighting depression and type 2 diabetes as well as being essential for optimal bone health and keeping blood pressure low. Low magnesium intake has also been associated with chronic inflammation, so it’s all the more important to prioritise this nutrient.
Luckily tree nuts aren’t the only source of magnesium. You can get plenty of magnesium through eating mackerel, spinach, dark chocolate (>70% cocoa solids), quinoa and pumpkin seeds.
If you still struggle to get your daily recommended intake of magnesium, you can reach your daily requirement with magnesium supplements, which are available in various forms. Be sure to consult your doctor before taking any supplements.
Having a tree nut allergy doesn’t mean you’re doomed to develop deficiencies. If you plan your food appropriately and ensure you get plenty of the above nutrients, you’ll be in tip top shape. If you’re unsure whether you are allergic or intolerant to any of the suggested alternatives, we can help you identify any problem foods through an intolerance and allergy test. It’s always best to be safe rather than sorry.