Research is now showing that nuts are one of the healthiest snack food available, offering a myriad of health benefits including preventing heart disease, battling diabetes, and fighting cancer. So grab a handful and go nuts!
ALL ABOUT NUTS
In the past we have believed that nuts were fattening, but are now learning that they are not as fattening as we first believed. That’s great news for nut lovers. Although nuts are high in fat, the fat is mostly unsaturated fat, which has a beneficial effect on your health.
The Food and Drug Administration (FDA) recently approved a health claim for pecans and other nuts, including almonds, Brazil nuts, cashews, hazelnuts, macadamia, pine nuts, pistachios and walnuts, in addition to peanuts, help reduce heart disease.
Nuts are a good source of dietary fiber, copper, folic acid, vegetable protein, and potassium, all of which are necessary for heart health. Nuts also provide magnesium, which helps maintain bone structure, and chromium, which helps to ensure proper insulin function. They contain zinc for growth and wound healing, and manganese, which protects against free radicals. All nuts are a good source of vitamin E, an important antioxidant.
Researchers show that as long as you control total calories, eating a handful of nuts daily may help prevent weight gain and possibly promote weight loss. The fat, protein, and fiber in nuts help you feel full longer, so you eat less during the day.
Almonds – One ounce of almonds, about 20-24 shelled whole almonds, provide 35 percent of your daily value of vitamin E. Vitamin E may help promote healthy aging.
Brazil Nuts – Harvested from the Amazon region, brazil nuts are a good source of selenium.
Peanuts – Even though peanuts are not certifiably nuts, their nutritional properties resemble that of real nuts so closely that they are often referred to as nuts. Peanuts are a great source of concentrated protein; they are also packed with potassium and B vitamins.
Pecans – Often associated with the holidays, pecans should be eaten all year long because of their many health benefits, especially assisting to reduce the risk of heart disease. Approximately 30 pecan halves will provide the 1.5 ounces recommended daily allowance by the FDA.
Pistachios – The pistachio nut differs from all other nuts because of its characteristic green color. It is a great source for Vitamin B6 and is also sometimes called the “smiling nut” because of its semi-open shell.
Soy Nuts – Soy nuts offer high protein for energy and are a solid source of fiber, as well as folate, magnesium, riboflavin, and Thiamine.
Walnuts – It is believed that the walnut was cultivated over 4,000 years ago and was once considered to be the food of royalty by ancient cultures. One ounce of walnuts, about 14 shelled walnut halves, is all that is needed to meet the dietary recommendations of omega-3 fatty acids.
NUTTY TIPS
Nuts are sold in various forms, from whole nuts still in their shells to nut pieces perfect for baking. Whole nuts are less expensive and will last up to a year without going rancid. Store them in a cool, dry place. Shelled nuts — especially roasted nuts — may last longer if they are refrigerated, and may be frozen for longer storage.
Sliced and chopped nuts are great alternatives for a quick snack or to spice up a tossed salad. But use them as soon as possible, since they will spoil faster than whole shelled or unshelled nuts. Always discard any nuts that look moldy or taste stale or mushy.
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