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Nutty For Nutrition

Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

According to FDA, "Types of nuts eligible for this claim are restricted to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts. Types of nuts on which the health claim may be placed is restricted to those nuts that were specifically included in the health claim petition, but that do not exceed 4 g saturated fat per 50 g of nuts. Enjoy!

 

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The most nutritionally dense of all the nuts, almonds tend to be at the top of the health expert's list. One ounce contains 13% of the daily recommended amount of protein and 35% of daily recommended vitamin E. (A beneficial antioxidant).

A great snack in between meals. The fat is mono- saturated. The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant kick.

Almond butter is one of my favorite foods. Try it on toast or in place of peanut butter.

1 ounce:
166 calories
14 grams fat

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Cashews contain oleic acid, the same fat found in olive oil. They are rich in B vitamins, fiber, potassium, zinc, iron and carbohydrates. Not only do cashews have a lower fat content than most other nuts, about 75% of their fat is unsaturated fatty acids.

Most cashew nuts labeled "raw cashew nuts" are not truly "raw". They have been heat processed in order to remove the nut from the toxic shell. Cashew trees produce both a fruit ("apple") and a nut. The actual nut is the thick-shelled seed. The outer shell of the seed contains urushiol, the poison oak allergen, and may cause dermatitis in hypersensitive people.

Because the resin of the skin will get on the cashew nut, making it inedible. Most companies steam the shell open at a high temperature, thus cooking the cashew nut inside.

1 ounce:
160 calories
13 grams fat

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Hazelnuts (also known as filberts) are one of the few nuts to contain vitamin A.

They are high in the amino acid tryptophan, therefore a good snack before bedtime. Tryptophan is believed to help induce sleep. They are high in fiber, vitamin E, magnesium, and heart healthy B vitamins.

The Chinese considered the hazelnut one of "the five sacred nourishments bestowed on mankind by the gods".

1 ounce:
180 calories
17 grams fats

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Peanuts are not really a nut at all. They are a legume. That means they are in the bean family. They contain more calories than other nut and also more saturated fats.

Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine.

Try to find dry roasted or fresh ground peanut butter to avoid the high amount of salt and sugar added to most.

1 ounce:
170 calories
14 grams fat

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Pecans are a good way to add fiber to your diet. Pecans are the only Native American tree nut.

The first known cultivated pecan tree plantings are thought to have taken place in the late 1600s or early 1700s in northern Mexico, whereas the first U.S. plantings took place in Long Island, NY in 1772.

By the 1800s, pecans were at the heart of a full-fledged North American industry.

They are a rich source of minerals and vitamins, especially vitamin E which is reported to protect against blood lipids from oxidation.

1 ounce:
200 calories
20 grams fat

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The richest source of potassium of all nuts. Two ounces of pistachios contain more potassium than one whole
banana.

A one-ounce serving contains 10% of the daily required fiber and vitamins B6 and B1.

Pistachio nuts are a healthy fast food snack and research shows that adding pistachios to your daily diet can significantly reduce cholesterol and help prevent the narrowing of the arteries.

Pistachios are also known by the name green almonds. Other names are given to the pistachio such as the “smiling nut” in Iran and the “happy nut” in China.

1 ounce:
160 calories
12 grams fat

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Walnuts have the greatest concentration of alpha-linolenic acid, an important omega-3 fatty acid essential to human health but not manufactured by the human body.

These fatty acids are linked to health benefits from preventing cancer cell growth to keeping blood from clotting excessively.

A quarter cup of nuts provides more than 90 % of the daily value of these essential fatty acids. They also promote better cognitive function.

Walnuts have the greatest concentration of alpha-linolenic acid, an important omega-3 fatty acid essential to human health but not manufactured by the human body. These fatty acids are linked to health benefits from preventing cancer cell growth to keeping blood from clotting excessively.

A quarter cup of nuts provides more than 90 % of the daily value of these essential fatty acids. They also promote better cognitive function.

1 ounce:
190 calories

18 grams fat


 

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