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.

Almonds

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 

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.

Coconuts 

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 

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.

Peanuts 

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.

Walnuts

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.

(A special thanks to http://www.foods-healing-power.com/different-types-of-nuts.html)

Healthy Habit # 2: Add Fish and Omega-3 Fatty Acids to Your Diet

And that is just where we were.  It was a family activity, maybe only two or three of us, and at other times twenty or more, but one thing for sure, we had a good time, rain or shine, fish or none.

Eating fish was something that has always been part of my life from my earliest memories, in different cities across this great land and in ports near and far.  I’m a lucky guy who has a loving wife that enjoys fish several times a week.

Granny, Dad, brother and I loved to go fishing, sisters were not to keen on the idea, but they found other things to do while the rest of us had our poles in hand, lines in the water and someone telling a story about a good adventure, lesson in life or a plain ole whooper that seem to bring tears to your eyes.  Then, the mad scramble to set that hook, on the fish who just took the bait.

Fresh water fish cooked up for breakfast was always a special treat - blue gill, perch, bass, and others, with eggs, sliced tomatoes, some fresh fruit and toast with jam.   We really didn’t think much about healthy food back then, - it was simply good food and we had caught those fish and had a good time doing so. 

We are thankful that our children and grandchildren enjoy eating fish, though we don’t have family fish outings often these days - the memories are still crystal clear. I’m looking forward to our next fishing trip, and sitting around to stove and talking about the “big one” that got away. 

So how do you satisfy Healthy Habit # 2?