Most nuts are of a bite-size, but they are a real powerhouse of nutrition filled with heart-friendly fats, vitamins, proteins and minerals. They are the nature's best examples which show that good things often come in small packages!
Nuts are rich sources of calories and fats; a handful of nuts can help you hold until dinner. This article intends to throw some light on nuts that are best suited for your health. Nuts are not just good snacks; they help our heart, eyes and such vital organs.
The results from the Loma Linda University Study, 2009 revealed that women who eat nuts weigh much less than those who do not eat them. Nut eaters also had higher levels of good cholesterol and showed natural resistance against inflammation.
Nuts with lesser calories:
Almonds are one of the lowest-calorie nuts with about 160 calories per ounce. An ounce of almonds have about 6 grams of protein and 14 grams of fat. Similarly, cashews and pistachios when taken in the measure of an ounce have similar nutritional values. These nuts when consumed in moderation form a healthy addition to your diet.
The goodness of almonds:
Almonds are a clear favorite with most nut eaters. They are particularly rich in calcium and are often termed as the best overall food among all the nuts. Apart from that, they are rich in vitamin E, magnesium, potassium and fiber. Antioxidants present in almond help fight inflammation, lung cancer and cognitive decline associated with aging.
Vitamin E present in these nuts is known to bond itself within the cell membranes and protect us against free-radical molecules that promote aging of our skin. The fiber content in almonds acts as a natural blockage that reduces the absorption of excess fat by our body from these nuts. (Source: The British Journal of Nutrition)
Apart from removing 'bad' cholesterol from our body, almonds are also known to clean up the colon. The natural oils and rich fiber content in these nuts nourish the lining of our digestive tract. Almonds are a rich source of bone building calcium.
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You can consume them raw, toasted or coated with flavors such as soy sauce, wasabi or lime 'n chili. You can fine grind them using a food processor and sprinkle the powder over casseroles as the bread crumbs. Use almond butter instead of peanut butter on the toast or add coarsely chopped almond nuts to turkey stuffing or roast chicken.
Pistachios:
Each pistachio nut has only three calories but when you shell them, they have the capacity to slow down your calorie consumption. These nuts have lutein and zeaxanthin, which are relatives of beta-carotene. These components may help in reducing the risk with macular degeneration associated with aging, which is known to be the leading factor in Americans aged over 65.
Brazil nuts and Pecans:
Brazil nuts are a rich source of selenium. This mineral builds our immunity to fight against prostate cancer and such other diseases. Use them sparingly as too much of selenium build up is associated with type 2 diabetes risks. One nut a day is all we need to consume to have enough selenium for our body. An ounce of Brazil nuts contain 19 grams of fat, 4 grams of protein and about 190 calories of energy.
Pecans are rich in beta-sitosterol. This plant steroid is found to relieve symptoms associated with benign prostatic hyperplasia (BPH) or what is commonly known as enlarged prostate. They contain a high level of anti-oxidants that help reduce unhealthy oxidation of LDL cholesterol in blood. Thus they help us build resistance against plaque buildup in arteries and help fight heart disease. An ounce of pecans has about 200 calories of energy and contain 3 grams of protein and 21 grams of fat.
Recent studies have shown that pecans have the capacity to lower one's bad cholesterol and promote heart health. They are a source of much number of proteins and minerals. These sweet nuts are particularly rich in vitamin E, calcium, folic acid, magnesium, zinc and fiber too. They can keep you fuller for longer.
Walnuts:
Walnuts are sort of a super food! Their position as the best overall nuts is second only next to that of almonds. The anti-inflammatory benefits of consuming walnuts are particularly helpful for people suffering from arthritis and asthma. An analysis by Harvard in 2009 showed that people who eat walnuts gained an increased level of good cholesterol without an increase in their weight. Walnuts are rich in ALA- this is an omega-3 fatty acid that protects the heart, reduces the rate of bone breakdown and compensates for the lost bone by maintaining a constant formation. The ellagic acid present in these nuts is known for its cancer fighting character. Getting a daily dose of walnuts will help us combat plaque build-up in heart's arteries and also strengthen them up.