The Benefits of Nuts

I really did not know how nutritious these various kinds of nuts are until I read it from “Enrich (Healthy Lifestyle and Living)” magazine way back. So, I am sharing this information to all of you to better understand what “nuts” are as well as, how healthy and nutritious they can be!

Nut is a general term for large, dry, oily seeds, or can be fruits, of certain plants. It is important to point out that not all seeds are nuts but that all nuts are seeds. Plus nuts, as both seed and fruit, cannot be separated.

But, did you know that these “peanuts” are theoretically not nuts? Well, peanuts are legumes, but since they are seeds and very much resemble nuts, they are also considered nuts. But in reality, peanuts are legumes disguised as nuts; they’re actually more akin to peas, beans, and lentils.

Nutritional and Health Values

Studies have shown conclusively that consuming nuts on a regular basis can:

• Lower Cholesterol Levels;
• Reduce Heart Disease; and
• Aid People with Type-2 Diabetes

Most Scientists believe this is because nuts are high in their Omega 3 fatty acid profiles. Studies have consistently shown that can contribute to a reduced risk of heart disease due to their favorable influence on blood cholesterol levels. Specifically, the unsaturated fats found in nuts can improve blood cholesterol levels, especially when substituted for foods high in saturated fat such as meat and cheese.

Other beneficial heart-healthy nutrients found in nuts include:

• B Vitamins;
• Potassium;
• Copper;
• Magnesium;
• Vitamin E;
• Fiber;
• Arginine (an amino acid that helps relax blood vessels); and
• Sterols (helps lower cholesterol)

The U.S. Food and Drug Administration (FDA) allows most nuts to carry the “qualified” health claim that 1.5 ounces of nuts a day may help reduce the risk of heart disease. Consuming nuts, particularly almonds, pecans, peanuts, and walnuts, may significantly lower total cholesterol and LDL (“bad”) cholesterol.

For people who don’t eat meat or are looking for meat alternatives, nuts are a good source of plant protein. The USDA counts nuts in the “meat and bean” group of its food pyramid.

However, while nuts may be healthful, don’t go overboard. One small handful (about 1 ounce) can contribute an average of 175 calories to your calorie intake! Nuts can be a great snack—if you keep your portions in line. The fiber, protein, and fat found in nuts can help you feel full until your next meal.

Nuts generally have high in oil content and are high source of energy. Since nuts contain oil, it is important not to overeat them because large portions of these nuts could lead to weight gain. Likewise, and just as importantly, nuts are cholesterol-free and hardly have a trace of Sodium. So, most nuts are healthy for you.

So what are the various kinds of nuts? 

These are: walnuts, pistachios, and almonds—which are edible seeds of dupe fruits; chestnuts, cashews, Brazil nuts, macadamias, peanuts, pecan nuts, and pine nuts; and the unique taste of pili nut, and the biggest and most productive nut of them all—the coconut.

By equal weight comparisons, Macadamia nuts have the most calories (205) and chestnuts have the least (70) per ounce, while walnuts are the richest in alpha-linolenic acid and heart-healthy omega 3 fatty acids.

Coconut—the world’s most wonderful and healthy nut without question.

Thus, let’s not forget them as they are a large part of the healthy lifestyle that we all want to achieve and live.

Reference: Healthy Lifestyle & Living enrich Volume 2 Issue 9 April 2009. “Nuts About Nuts” p. 60-63. Retrieved 17 February 2011.