10 Healthiest Kinds of NutsTuesday, 24 Sep 2013 07:21 AM
Nuts are nutritional powerhouses, packed with heart-healthy fats,
protein, vitamins, and minerals. Once maligned as too fat-filled to
be beneficial for health, doctors now say that certain types of nuts
are excellent choices for snacks.
In fact, a recent report in the American Journal of Clinical Nutrition found that adults who incorporate nuts into their diets don’t have to limit their consumption, as previously believed. The study found that people who added nuts to their diets lost weight and reduced waist size.
“A single handful of nuts pack a healthful bounty of nutrients,” says
licensed certified nutritionist Mira Calton, author of the book
Naked Calories.
Tara Gidus, the team dietitian for the Orlando Magic basketball team and
co-host of the TV show Emotional Mojo, tells Newsmax Health
that nuts are an ideal way to get micronutrients into your diet in a
portable, healthy way. However, not all nuts are created equal. Some
are much healthier than others.
Here are Gidus’ choices for the 10 most-nutritious nuts per 1-ounce
serving:
1. Pistachios: Serving size, 49 nuts; Calories, 160.
Often called “the skinny nut” because of its low-calorie status, one
serving of pistachios provides 12 percent of your daily fiber needs.
Almost 90 percent of the fat content is healthy unsaturated fat.
They’re also full of vitamin B6 and thiamin. Pistachios are one of
the greatest sources of antioxidants among all snack nuts and may
help reduce cholesterol and lower blood pressure.
2. Cashews:
Serving size, 17 nuts; Calories, 163
Cashews have more than double the iron of a one-ounce serving of ground
beef. They also provide 38 percent of your daily copper needs. If
you are deficient in copper you may develop anemia, osteoporosis,
and arthritis, have increased LDL cholesterol levels, and become
more susceptible to infections. Cashews are also a great source of
zinc, which plays an important role in boosting the immune system.
It also helps in wound healing and aids our senses of taste and
smell. These healthy nuts have less fat per serving than almost any
other nut and may be useful in preventing gallstones.
3. Pecans:
Serving size, 20 pecan halves; Calories, 196
Research shows that eating a single serving of pecans daily may help
protect you against age-related motor neuron degeneration and
disorders such as Lou Gehrig ’s disease. There is also good evidence
they prevent heart disease and lower cholesterol. Pecans contain 60
percent monounsaturated fat and more than 19 vitamins and minerals.
4. Walnuts:
Serving size, 14 halves; Calories: 185
These tasty and popular snacks are the only nuts that have a significant
level of omega-3 fatty acids (the heart-healthy substance contained
in fish oil). Studies reveal that walnuts play a significant role in
managing diabetes, pre-diabetes, and metabolic syndrome. They’re
also a great source of magnesium and phosphorus. Some researchers
claim that walnuts are an important tool in fighting age-related
cognitive decline. Store walnuts in the refrigerator or freezer
because they spoil faster than most other nuts.
5. Brazil
nuts: Serving size, 7 nuts; Calories, 186
One serving of Brazil nuts supplies your body with all the selenium it
needs. Selenium is a trace mineral that is vital for thyroid and
immune function. It has the highest amount of magnesium per serving
of all the snack nuts, which not only helps maintain proper growth
and density of bones but is a natural laxative and antacid.
SPECIAL:What Your Tongue Says About Your Thyroid. See the Photo.
6. Peanuts:
Serving size, 28 peanuts; Calories, 191
Peanuts contain the highest amount of folate, a vitamin that plays many
roles in our body, including helping form genetic material in all
our cells and enabling the formation of red blood cells. The most
important role that folate plays is in the prevention of neural tube
defects in newborns. Peanuts also help keep blood sugar levels
stable and may be a good way to protect against Type 2 diabetes.
7. Soy nuts:
Serving size, 1/4 cup; Calories, 126
Soy nuts – not technically nuts – are actually whole soya beans that
have been soaked in water, drained, and roasted or baked until they
are dried. Soy nuts contain lots of protein, 11 grams per serving.
They also have extremely low levels of fat per serving and provide
high amounts of vitamin K, which is important for blood clotting and
calcium absorption.
8. Pine nuts:
Serving size,
157 nuts; Calories, 160
These delicious nuts often used in pesto sauces contain two important
ingredients for eye health: lutein and beta-carotene. One serving of
pine nuts also gives you 2.5 milligrams of manganese. It is
estimated that more than one-third of Americans do not meet their
daily manganese requirements and deficiency can cause infertility,
bone weakness, and seizures. Toast or roast pine nuts to bring out
the flavor and add them to salads.
9. Macadamia
nuts: Serving size, 11 nuts; Calories, 203
Macadamia nuts have long been maligned for being high in calories and
fat. But scientists now say the fats they contain are healthful.
These tropical nuts are one of the few plant products that contain
palmitoleic acid. This is an omega-7 monounsaturated fatty acid that
helps to lower bad cholesterol and reduce the risk of heart disease.
Omega-7 has also been shown to aid in skin health, and for that
reason macadamia oil is often added to cosmetic lotions. One serving
of macadamia nuts provides 100 percent of your daily thiamin needs.
Thiamin is used by our bodies when converting carbohydrates to
energy and also has a role in regulating our nervous system. Our
bodies store relatively low amounts of thiamin and if we don’t get
it regularly through our diet, we can develop a deficiency within
two weeks.
10.
Almonds:Serving size, 11 nuts; Calories, 203
Ounce per ounce, almonds have the most protein of any tree nut. One
serving contains lots of vitamin E, a powerful antioxidant. Almonds
also boost your immune system and are packed with riboflavin,
niacin, and calcium. Research indicates that almonds are powerful
prebiotics, feeding beneficial bacteria in the digestive system.
They also have the most calcium of any tree nut.
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