Most people think that nuts are high in calories and fat... and they are right! Nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet. Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.
"Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." 7 kinds of nuts have been approved as healthy and helps in reducing risks of heart attacks. Health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g have been approved. However that doesn't mean you should restrict yourself to these 7 nuts only.
PS: moderation is the key - limit your intake to 1 to 2 oz of unsalted nuts per day.
Healthly Benefits Of Edible Nuts
It is very easy to enjoy nuts health benefits by replacing unhealthy snacks with these nutritional and healthy raw foods. You can receive double the healthy benefit by replacing an unhealthy snack with a nutritional food source. Nuts are high in minerals and vitamins and are very well known to suppress hunger. That is very important when making a diet change or when you are wanting to lose fat and build muscle.
Nut's Health Benefits and Fats
Most people want to avoid fat and may have avoided nuts because of their high fat content. All fats however are not created equal. Your body needs fat to stay healthy and function properly. The fats that you want to limit or avoid all together are the saturated fats. These are found in your meats, cheese, eggs, and butter. This is the unhealthy fat that and should be avoided. Nuts on the other hand are made up of unsaturated and monounsaturated fats. These are your healthy fats. These fats in nuts are known to decrease the risk of heart disease. Nuts provide your body with great health benefits.
EDIBLE NUTS
Walnuts Health Benefits. The walnut is high in omega 3 fatty acids which has been shown to lower blood pressure. This is an enormous benefit of eating a handful of walnuts. High blood pressure has such a negative impact on so many parts of your body it should be closely watched.
Pine Nuts Health Benefits. Pine nuts can be added to your diet to help alleviate gastrointestinal problems and arthritis. They also help strengthen your immune system to fight against autoimmune disorders. It isn’t hard to enjoy nuts health benefits in recipes and snacks. They are easy to carry around with you and snack on in between meals.
Hazelnuts Health Benefits. The hazelnut may very well provide the best protection against diseases of all the nuts. The reasons behind the hazelnut being so essential in your diet is due in part by it’s oleic acid rich oil structure. It also provides proteins, beta-sitosterol, minerals, and other important vitamins. You get all of these benefits by just eating a handful of hazelnuts a day.
- Almonds. One ounce of almonds (about 20 to 24 shelled whole almonds) provides 35 percent of your daily value for vitamin E. Vitamin E may help promote healthy aging. A study reported in the Journal of the American Association (June 26, 2002) suggests a diet rich in foods containing vitamin E may help protect some people against Alzheimer's disease. The study also found vitamin E in the form of supplements was not associated with a reduction in the risk of Alzheimer's disease.
- Peanuts. Though often discussed with nuts, peanuts are a legume along with dry beans, peas and lentils. One ounce of roasted peanuts provides about 10 percent of the daily value of folate, a B vitamin recommended to help reduce the incidence of birth defects and lower the risk of heart disease. Peanuts also are an excellent source of niacin, providing about 20 percent of the daily value.
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. The fat that they do contain is mostly (65%) derived from oleic acid, a monounsaturated oil with known benefits in protecting against heart disease and cancer.
GENERAL NUTRITIONAL CONTENTS OF NUTS
Although it varies by nut, most nuts contain at least some of these heart-healthy substances:
- Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
- Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.
- Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.
- Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
- Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
- L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
