Sunday, October 23, 2011

National Nuts Day

By Akindman,

Nuts are one of the healthiest, most nutritious, and most delicious snacks. Medical studies have shown that eating nuts reduces hypertension and the risks associated with heart disease. Nuts are also full of protein, fiber, and unsaturated fat.


Amongst the different types of nuts, almonds are a great choice for keeping your bones healthy - one ounce/30 gram provide 9% of the recommended amount for calcium and 27% for magnesium.

They are also a good source of zinc and very rich in vitamin E. Choose plain over roasted for maximum delivery of vitamin E.
In addition to their beneficial effects on lowering cholesterol and heart disease, almonds may help fight many cancers.

Brazil nuts 

Although just two Brazil nuts provide about 90 calories, the caloric equivalent of an egg, this nut is also a heavyweight when it comes to nutritional value.

In addition to being loaded with healthy polyunsaturated fatty acids, of all the different types of nuts, Brazil nuts are the richest and most reliable food source of selenium.

They are also a great source of magnesium, which is vital for healthy nerves and muscles and may help relieve PMS.

Cashew nuts 

Cashews contain more iron per gram than lean rump steak. And if you want to increase the absorption rate of iron, eat them with a glass of orange juice, as the vitamin C in the juice significantly improves its absorption. They also provide lots of zinc and potassium.

Cashew nuts have a lower fat content and a higher protein and carbohydrate content than other types of nuts.


Chestnuts are the only low-fat nuts, with a fraction of the calories of other types of nuts. They contain just 1 gram of fat and a little less than 70 calories per 30 grams of dried or roasted nuts.


Like most types of nuts, coconuts contain significant amounts of fat, but unlike other nuts, which contain mostly long-chain polyunsaturated fatty acids, coconuts provide fat that is almost all in the form of health-promoting short and medium-chain saturated fats, which are different from the saturated fats in animal products.


Hazelnuts are another rich source of vitamin E and monounsaturates. Also a very good source of the B vitamin biotin, which promotes healthy skin and hair.

Macadamia nuts 

Of all the different types of nuts, macadamias are the fattiest (that's why they taste so wonderful!), although a large proportion of this is the healthy monounsaturated variety. Just go easy if you're watching your weight.

These nuts are also rich in manganese, which plays a role in sex-hormones formation and protecting cells from free-radical damage.

Like other nuts, they're very good at lowering high cholesterol and triglycerides.


Peanut is not really a nut but a legume or bean, but it's been consumed as a nut and that's why it's in this list.

Peanuts are high in protein, monounsaturated fat and the antioxidant resveratrol, which makes them excellent at protecting the heart and blood vessels.

Pecan nuts 

The pecan is a delicious nut that, like other types of nuts, owes much of its flavour to its high fat content, most of it in the form of heart-healthy monounsaturated oleic acid.

Pine nuts 

Pine nuts are higher in fat and calories than other types of nuts, but are a good source of blood pressure-regulating potassium, iron, copper and zinc and contain more protein than any other nut or seed.

They also contain magnesium and potassium, two minerals whose combined effects produce a strong, healthy heartbeat, lower blood pressure and improve blood flow.

Pistachio nuts

Like other types of nuts, pistachios provide valuable amounts of minerals including calcium, iron, magnesium and zinc.
They are the richest source of potassium of all nuts - just 1 ounce/28 grams deliver as much potassium as an orange and 2 ounces/56 grams provide more potassium than a medium-size banana. Both magnesium and potassium are protective against heart disease.


Of all the different types of nuts, walnuts are unusual as they contain polyunsaturated fatty acids of both the omega-3 and omega-6 families, as well as monounsaturated fats, but no cholesterol.

Omega-3 are generally lacking in our diets and can help reduce risk of heart disease by improving blood flow around the arteries. Walnuts are the main "non-fish" source of alpha-linolenic acid, which gets transformed into omega-3 fatty acids in our bodies.

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