Health Benefits of Nuts:
Nuts are such a nutrient dense powerhouse when it comes to snacking! There have been a variety of studies showing potential health benefits of nut consumption including reducing risk of diabetes, aiding with weight control, and decreasing risk of heart disease.
Summary of the Beneficial Nutrients in Nuts:
Good source of protein and fiber
Rich in Unsaturated fats
Good source of Omega 3 fatty acids
Contains Arginine – Help protects artery walls which helps with blood flow
Contains Plant Sterols which compete with cholesterol for absorption helping decrease cholesterol.
Rich in a Variety of vitamins and minerals including potassium, phosphorus, Vitamin A, Vitamin E, niacin, magnesium, zinc, and copper to name just a few.
Naturally low in sugar and low in sodium (unsalted varieties)
Quick Reference: 1 ounce Nut Serving:
48 Pistachios – Largest portion size at 48 nuts per ounce with 160 calories.
35 Peanuts – Peanuts are a good source of fiber with 2.5 grams per 1 ounce serving.
24 Almonds – One of the best sources of protein at 6 grams per one ounce serving.
18 Cashews – One of the lowest calories per ounce of nuts at 157 calories in 1 ounce serving.
15 Pecan Halves – Excellent source of antioxidants.
14 Walnut Halves – Contain the most alpha –linolenic acid (a source of omega 3 fatty acids).
12 Hazelnuts – Contains one of the highest folate content of the tree nuts.
12 Macadamia nuts – One of the lowest carbohydrate nuts with only 3.9 grams per ounce.
8 Medium Brazil nuts - Great source of magnesium which helps support healthy muscles including the most important muscle the heart!
Don’t miss an oppurtuNUTY to incorporate more Nuts in your diet
Bake - muffins, pancakes, brownies, bars, pastries
Crush - Sprinkle on smoothies, yogurt, oats
Cook - Added to side dishes, casseroles, main dishes, chicken salad, Salad
Top - yogurt, ice cream, toast, waffles
Snack - As a stand alone snack, trail mix, parfait
Check out the Recipes Below To Incorporate More Nuts in Your Diet:
Resources: For the Article: www.med.umich.edu