Nutz

A nut may be defined as a one-seeded fruit with a hard pericarp (ripened ovary wall). Many a weight conscious person would advise you against including nuts in the diet. That is actually turning out to be a myth rather than diet fact ! You take great care in controlling and selecting the diet so as not to put on the flab. You take lot of whole grains as well as fruits and vegetables and avoid foods high in sugar and fats. That includes nuts also. The fact is that, if you cut off nuts from your diet then you may not be eating healthy as you think. Nuts have suffered a bad reputation due to their high fat and calorie content especially for weight watchers. But results of recent research claim that there are many health benefits of nuts and there are many reasons for you to include nuts in your diet. And one of them is the very fact that caused people to avoid them in the first place!

Nutrition Information of Nuts

Beneficial Fat

Nuts are known for their high fat content. The nuts have also been branded as high cholesterol food item and often do not go well with those watching their heart ! In fact, nuts are plant products and are low in saturated fats and contain no cholesterol. Nuts contain mostly “good” unsaturated fat namely, mono or polyunsaturated fat (mainly plant-based, with zero cholesterol) and not saturated fat (mainly from animal sources). The unsaturated “Good” fat is believed to act favorably for heart health. Research has shown that reducing saturated fat and increasing unsaturated fat can lower LDL “Bad” cholesterol levels. Ninety percent of the fats in nuts are the monounsaturated and polyunsaturated type.

Almonds and walnuts are rich sources of omega-3 fatty acids. Some research suggests that one type of polyunsaturated fat, called omega-3 fatty acids may play a role in the prevention of chronic diseases like cancer, arthritis and heart disease.

Protein

Nuts contain an abundance of protein and are extremely rich in amino acid arginine (amino acids are the building blocks of protein). This is also being linked to good heart health. Arginine widens and relaxes the blood vessels and this may serve to reduce the risk of blood clots that can lead to heart attacks.

Vitamin E

The role of vitamin E as a powerful antioxidant is not disputed. Almonds, pecans and walnuts are rich in vitamin E, which is an antioxidant that is essential for the normal development of cells. Research has also found that vitamin E may also play a role in strengthening the immune system as our bodies go through the ageing process.

Nutritional Benefits of Specific Nuts

Almonds: This is regarded as the most nutritious of all nuts, containing about 18 percent protein. Almonds have been used medicinally to remedy the nervous and digestive systems. Besides being a rich source of protein, almonds contain the phytonutrient phytosterol that may help reduce the risk of cancer. Almonds also contain 8 percent of the daily value of calcium, which is the amount in about one-third of a cup of milk.

Walnuts: Walnuts are rich in Omega 3 fatty acids and both of these types of nuts contain folate, which is a B vitamin that protects against birth defects and may also protect against cancer and heart disease.

Peanuts: They are actually a legume along with dry beans, peas and lentils. Aside from containing a high amount of folate, they are also an excellent source of niacin.

Pecans: They are an excellent source of oleic acid, a monounsaturated fat. Monounsaturated fats such as oleic acids, (also found in olive oil), have a protective effect on the blood, lower total blood cholesterol and preserve “good” cholesterol that helps fight against heart disease.

Pistachios: They contain significant amounts of omega 3 fatty acid, linoleic acid, magnesium, copper and potassium, and a high level of beta-sitoserol, which is one of the several plant sterols implicated in lowering cholesterol.

One of the most favored ways of including nuts in the diet is to sprinkle your favorite crushed nuts in your breakfast cereal or snacks

-Mix finely chopped nuts with an equal amount of seasoned breadcrumbs to coat your baked or boiled vegetables
-Add nuts to your salads.
-Mix some nuts into your pasta dishes. Try adding walnuts or even use peanut butter as a sauce.
-Add nuts in your vegetable dishes.
-Make a nutty milkshake or smoothie. Blend a handful of almonds or any nut of your choice together with the ingredients and you’ll get a delicious, nutty dessert.

Additional Health Benefits of Nuts

-In 2003, the US Food and Drug Administration (FDA) approved the package label, which claims that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

-Research has found that as long as you control total calories, eating a handful of nuts daily may help prevent weight gain and possibly promote weight loss. This is because, the fat, protein and fiber in nuts promote a feeling of fullness, therefore, making you eat less.

-In the Journal of the American Medical Association, it is stated that based on a study, women who ate five or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.

Source - Gurumaa