Healthy Nuts

A 2018 study of more than 81,000 people found that those who consumed approximately a handful of mixed nuts and/or seeds per day decreased their risk of developing deadly heart problems by 40 percent. Some nuts are healthier for us than others. A few ounces of nuts each day before a meal are good to curb your appetite and a few ounces at night provide a healthy alternative snack.

1. Walnuts contain the most antioxidants compared to any other nut and also offer the healthiest kind of fat, omega-3 fatty acids, which prevent heart disease. Walnuts also contain iron, which supports oxygen-carrying red blood cells, calcium and zinc, which support the immune system, and vitamin E, which acts as an antioxidant.
2. Chestnuts have the least calories at only 55 per ounce, but they also have the least protein and most carbohydrates. Chestnuts also provide a decent portion of manganese, which helps the body metabolize proteins and carbs.
3. Peanuts are actually legumes, since they grow underground, like beans. They contain 160 calories per ounce; have the most protein, and high amounts of healthy monounsaturated fats, considered to be one of the healthiest fats, since they lower cholesterol.

4. Pistachios are a great source of protein, fiber, antioxidants, and heart-healthy fats. They contain more vitamin B6 than any other nut, which is important for blood sugar regulation and the formation of hemoglobin. They are also rich in potassium, with one ounce containing more potassium than half of a large banana.
5. Almonds contain more fiber than any other nut and are also the highest in Vitamin E. They also contain healthy fats, protein, and magnesium. They may help lower blood sugar levels, reduce blood pressure, and lower cholesterol levels.
6. Pecans provide many vitamins, minerals, and antioxidants. They also contain monounsaturated fats and they provide flavonoids, which are among the most anti-inflammatory of all antioxidants. They are high in calories at 200 per ounce.
7. Brazil Nuts are one of the richest sources of selenium and are high in monounsaturated fat. They are a great source of magnesium, zinc, calcium, vitamin E, and B vitamins.
8. Cashews have a lower fat content than most other nuts — approximately 82 percent of their fat is unsaturated fat, the majority being heart-healthy monounsaturated fats. They contain 160 calories per ounce and are slightly lower in protein than peanuts.
9. Hazelnuts contain a high amount of phenolic compounds, which are antioxidants that have been shown to help decrease blood cholesterol and inflammation. They are good for muscles, joints and digestion. Hazelnuts contain 180 calories per ounce and are high in monounsaturated fats and fiber.

10. Macadamia Nuts contain more monounsaturated fat per serving than any other nut, and they are a good source of calcium, magnesium, and potassium.

Benefits of Nuts

The holidays always include snacks for family and friends and now you can be good to them without cooking. A new study from November, 2013 in The New England Journal of Medicine, come from the Nurses’ Health Study and the Health Professionals Follow-Up Study, which together have followed nearly 119,000 women and men from 1980 - 2010. Both studies recorded what the participants ate and analyzed their diets in relation to the causes of death among the 27,429 people who died since the studies began.

The more often nuts ( pistachios, almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, peanuts, and walnuts) were consumed, the less likely participants were to die of cancer, heart disease, and respiratory disease, and not because nut eaters succumbed to other diseases. Their death rate from any cause was lower. Those who ate nuts seven or more times a week were 20 percent less likely to die. Among those who consumed nuts less often than once a week, the death rate was still 11 percent lower than for those who did not eat them.

Of course, moderation is key because an ounce of nuts has 160 to 200 calories. However, findings revealed the more often people ate nuts, the leaner they tended to be. In a Mediterranean study that tracked the effect of nut consumption on weight gain over the course of 28 months, frequent nut consumers gained less weight than those who never ate nuts, and were 43 percent less likely to become overweight or obese. One reason it found may be the fat, fiber, and protein in nuts suppresses hunger between meals. Every study has indicated that nuts make a contribution to health and longevity, even after taking other factors into account.

Nuts provide rich sources of unsaturated fat and also contain protein, fiber, plant sterols that can lower cholesterol, and micronutrients copper and magnesium. Nuts have less cholesterol-raising saturated fat than olive oil. On average, 62 percent of the fat in nuts is monounsaturated, the kind that supports healthy levels of protective HDL cholesterol and does not raise blood levels of harmful LDL cholesterol. Nuts contain omega-3 fatty acids that can lower triglycerides and blood pressure, slow the buildup of arterial plaque, and prevent abnormal heart rhythms. Walnuts contain rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids. Almonds are good sources of vitamin E. Peanuts and pistachios are rich in resveratrol.

The nurses’ study also linked tree nuts to a reduced risk of pancreatic cancer. A Taiwanese study of about 24,000 people found a 58 percent lower risk of colorectal cancer among women who ate peanuts, although a similar effect was not found among men. The nurses’ study and a study of 64,000 women in Shanghai found strong evidence that frequent consumption of tree nuts, peanuts, and peanut butter reduced the risk of developing Type 2 diabetes.

As with all studies, especially many with exaggerated claims, no food is a panacea and eating nuts will not heal the sick or raise the dead. However, there seems to be enough evidence that adding a moderate amount of nuts to your diet is better for you than not.

Nuts to You

Nuts can  reduce the risk of diabetes and bring down cholesterol and you only need just a handful of nuts a day, raw if possible.

Tree nuts are increasingly regarded as wonder foods that lower the risk of heart disease, some forms of cancer and type 2 diabetes while providing essential vitamins and minerals including niacin, zinc, folic acid, selenium and magnesium.

They contain more unsaturated fats than animal proteins and can cut levels of LDL or "bad" cholesterol, according to numerous studies. Their mix of omega-3 fatty acids, protein and fiber will help you feel full and suppress your appetite. The fat content helps release satiety hormones in the digestive system, which also helps to curb hunger, and lessen your desire to overeat later in the day.

Almonds are rich in vitamin E.

Brazil nuts are rich in selenium, a vital mineral and antioxidant. Just two Brazil nuts a day may prevent heart disease and prostate cancer and can also enhance mood.

Cashews are high in magnesium and are good sources of phytochemicals and antioxidants.

Hazelnuts, the most fiber-rich of all the nuts, contain significant levels of B-group vitamins including folate and vitamin B6.

Macadamia nuts are high in healthy mono-unsaturated fats, contain all the essential amino acids and have been shown to lower blood cholesterol.

Pecans reduce cholesterol and may delay age-related muscle nerve degeneration.

Pine nuts - the edible seeds of pine trees, removed from pine cones - contain zinc, niacin and manganese and are rich in mono-unsaturated acids.

Pistachios are packed with protein, vitamin E and are an excellent source of copper and manganese.

Walnuts are loaded with natural plant omega-3s called alphalinoleic acid or ALA.

Peanuts, technically legumes but commonly referred to as nuts, are high in vitamin E, folate (for brain development) and may reduce cognitive decline. Be healthy, go nuts.