Nutrition Basics

The different Kinds of Nuts and their Nutritional value



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Nuts are very likely nature's perfect, bite-sized, convenient, power snack. They have many unique and healthy benefits and taste oh-so-good. High in protein, fiber, antioxidants and monosaturated fat (in case you haven't heard, it's the good-for-you fat!) Monosaturated fats protect from chronic heart disease and help to keep your belly flat. The protein in nuts helps you feel full longer, which results in you eating less. Recent studies have shown that consuming one ounce of nuts daily reduce the risk of developing diabetes.

The FDA recommends a daily serving of one ounce of nuts (approximately two tablespoons). Let's take a look at a few of our favorite nuts and all the healthy benefits they have to offer.

Almonds: A one ounce serving is about 24 nuts with 6 g. protein, 160 calories, and 9 g. monosaturated fat. Almonds are loaded with vitamin E (an antioxidant that helps prevent heart disease and cancer) and magnesium (strengthens bones).

Brazil Nuts: A one ounce serving is about 8 nuts with 4 g. protein, 190 calories and 7 g. monosaturated fat. Brazil nuts are packed with selenium (an antioxidant) and phosphorus (strengthens bones and teeth & assists with energy metabolism.

Cashews: A one ounce serving is about 18 nuts with 4 g. protein, 160 calories and 8 g. monosaturated fat. Cashews are rich in selenium, magnesium, phosphorus and iron.

Hazelnuts: A one ounce serving is about 20 nuts with 4 g. protein, 180 calories and 3 g. monosaturated fat. Hazelnuts contain large amounts of
vitamin E.

Macadamias: A one ounce serving is about 12 nuts with 2 g. protein, 200 calories and 17 g. monosaturated fat. Macadamias have the highest level of unsaturated fat (cholesterol lowering).

Peanuts: (not actually a nut, but a legume, though often thought of as a nut so here it is). A one ounce serving is about 28 nuts with 7 g. protein, 170 calories and 7 g. monosaturated fat. Peanuts are a good source of vitamin B3 (promoting healthy skin), vitamin E and zinc (renewing tissue), potassium (muscles) and vitamin B6 (immunity).

Pecans: A one ounce serving is about 20 halves with 3 g. protein, 200 calories and 12 g. monosaturated fat. Pecans are packed with vitamin B1 (thiamine energy) and zinc.

Pistachios: A one ounce serving is about 45 nuts with 6 g. protein, 160 calories and 7 g. monosaturated fat. Pistachios are full of phosphorus.

Walnuts: A one ounce serving is about 14 halves with 4 g. protein, 190 calories and 2.5 g. monosaturated fat. Walnuts are rich in Omega-3s (reducing fat and cholesterol).

Keep in mind that all these wonderful choices need to be consumed in moderation (one ounce of your choice daily) and in the roasted or unsalted variety. Now you know how healthy nuts are, so how can you get more in your diet besides just as a snack? Here are a few ideas. Nut butters make great spreads on crackers, bagels, pancakes and fruit. Chopped nuts make a great crunchy topping for salads or in your morning cereal. Use nut butters in soups and sauces for a unique seasoning. You can coat fish or chicken with crushed nuts instead of breading for great added flavor. Get your heart-healthy serving of antioxidant-packed nuts everyday - nature's perfectly wonderful, bite-sized convenience food.

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