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Nuts have a reputation for being unhealthy due to their fat and oil content, but this couldn't be further from the truth. Saturated fats, which are found in mass quantities in junk food, can lead to high cholesterol and heart problems. Nuts, on the other hand, contain unsaturated fats and only a minimal amount of saturated fats.
Nuts are also packed full of protein, not to mention all the vitamins (including antioxidants) and minerals they contain.
Nuts are a good choice of snack because they are rich in a wide range of nutrients and high in fibre.
It's a good idea to avoid salted nuts because they are very high in salt, which can raise blood pressure.
Eating a broad range of nuts is best as they each have specific health benefits
Almonds
With their brown, textured skin and mild flavor, almonds have the most vitamin E and calcium of all tree nuts, and the least amount of calories, approx 160 per serving, along with cashews and unsalted pistachios. Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus.
Brazil Nuts
There are six to eight Brazil nuts in a single serving. They contain 25 percent of the daily value of magnesium, and hundreds of times more than the recommended daily value of selenium, which works as an antioxidant in the body, improving organ function and protecting cells from free radical damage. Selenium has been known to help people with AIDS/HIV, because it is an immunodeficient disease, attacking cells in the body.
Cashew Nuts
Cashews, like peanuts and almonds, are low in calories: 160 per serving. There are 16 to 18 cashews per serving. Cashews contain the most iron of all tree nuts, with 10 percent of the daily value per serving. They're also high in copper and phosphorous. Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.
Peanuts
Peanuts are actually a legume, not a nut, but they are regularly lumped into the nut category. There are 166 calories in a serving. Peanuts contain 13 percent of the daily value of protein, and 19 percent of the daily value of riboflavin, or vitamin B2, which is helpful in cellular function. Peanuts are a good source of heart-healthy monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects.
Pecans
Pecans have the most calories per serving of all tree nuts: 200, and they offer plenty of nutritional value to keep you healthy. They contain only 2g of saturated fat, which is actually lower than many tree nuts. They contain 60 percent of the daily value of manganese and 10 percent of thiamin; nutrients that are good for helping the body absorb vitamin C and fight free radicals, and improve circulation. Eighteen to 20 pecan halves equal one serving.
Walnuts
Walnuts also have important benefits for your heart because of the omega 3 and omega 6 fatty acids they contain. Both omega 3 and omega 6 are also needed for maintaining healthy joints and brain function. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep.
Other nuts that are particularly good include: pistachios for their high iron, protein and fibre content and high levels of magnesium, which helps control blood pressure; hazelnuts because they are one of the richest sources of the antioxidant vitamin E; and cashew nuts for their high iron content which is needed to make haemoglobin - the red pigment in the blood.
So are nuts a healthy snack? Well eaten in moderation, nuts can lower your risk of heart disease and heart attack.
Despite their beneficial nutritional profile, it is important to remember that because nuts are relatively high in calories, they're to be enjoyed in moderation. I usually eat a handful a couple of times a week.
Not sure you're eating the right things ? Need some help ? Contact me now on 07880627944 or anne@barnetpersonaltrainer.co.uk
People interested in healthy eating also asked me the question - multi vitamins : are they really needed?<== click the link to read my answer
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Reply #2 on : Sat September 10, 2011, 16:31:45
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Reply #1 on : Fri September 09, 2011, 16:43:09