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NUTRITIONAL BENEFITS OF NUTS
November 2004
What is in a Nut? Nuts are seeds or fruits with
a soft edible heart in a hard or woody shell. They are an excellent source
of protein, vitamins B and E, and minerals such as iron, calcium and potassium,
as well as fiber. Nuts also have a high fat content. Much of it is polyunsaturated
or monounsaturated therefore will not tend to increase blood cholesterol
levels. Nuts serve as a good alternative to meat providing high quality
protein. Each nut has its own nutritional virtue, that’s why we
should try different varieties. To crack open the nutritional benefits
nuts have to offer, continue reading . .
Guess
What Nut?!
Read the description below and see if you can guess your favorite nut!
1. Related to the mango and the pistachio and always sold shelled. Lower in total fat but higher in saturated fat.
2. Not really a nut, but a legume or pea and a good source of protein. Also called a “monkey nut,” loved by children and adults in its buttery form.
3. Often used in baking and cooking, has the highest fiber content - 3 grams per ounce!
4. Encased in husks that are removed when soaked to reveal a shell. A cholesterol-lowering nut.
5. Known as pine kernels, has a soft shell and no skin.
6. Has the highest levels of alpha-linolenic acid of all other nuts; this may help prevent heart attacks.
7. The “All-American” nut, with more than 200 varieties, this nut ,along with its LDL lowering properties, is as easy as pie to find.
Answers:
1. Cashews 2. Peanuts 3. Almonds 4. Pistachios 5. Pine Nuts 6. Walnuts
7. Pecans
How
Many Calories, Fat & Fiber Per Ounce?
This
will vary depending on the variety of nut. On average one ounce of nuts
contains 170 calories, 15 grams of fat and 1-2 grams of fiber.
A
word of caution Nuts are high in calories due to their high fat content. If you are trying to lose weight, they should be consumed in moderation. Due to the high fiber content, nuts may not be tolerated if you have diverticulitis. Be sure to check with your physician. |
Almonds: Like most nuts, almonds are rich in vitamin E and provide
protein, riboflavin, iron, calcium and magnesium. They have more fiber
than any other nut.
Brazil Nuts: Very nutrient-dense, meaning they contain
a wide variety of nutrients including protein, fiber, vitamin E, thiamin,
iron, magnesium and zinc plus monounsaturated fat. The most important
nutritional claim is its high selenium content, an antioxidant that works
with vitamin E.
Cashews: More popular as a snack,
they make a delicious nut butter. A good source of iron, magnesium, zinc
and vitamin E, cashews are lower in total fat but higher in saturated
fat.
Pistachios: The buttery, sweet, delicate-flavored kernel
is green. It is rich in fiber, thiamin, vitamin E, iron, magnesium and
potassium. It is an excellent source of monounsaturated fat that may help
reduce LDL cholesterol. Plant sterols, substances thought to reduce the
risk of heart disease and some cancers, are also plentiful in pistachios.
Walnuts: An excellent source of alpha-linolenic acid
(ALA) which may help prevent heart attacks. The only other good sources
of ALA are canola, flaxseed and soybean oils. The type of fat found in
these nuts may help to lower blood cholesterol.
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NOURISHING NEWS ARCHIVES
November
2004 Newsletter
August
2004 Newsletter
©CNS/RQA/CA, INC. 2/04
It depends on
the size and type of nut. Use this as a guide. .
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