We all hear about the latest diet crazes and trends that claim to promote extreme losses in fat and weight, as many of us will try anything in an effort to shed the pounds and keep them off. Many may find a plan that works while others continue searching for that one miracle that can help us reach and maintain our desired size.
One food that often is ignored when the question of diet and health is brought forth is nuts. Nuts have been around since the beginning of time and have been eaten by our ancestors dating back to the hunter-gatherer days 1000's of years B.C. The cavemen knew that nuts were a healthy choice while they adhered to a stone age diet that is still quite popular today.
Nuts are considered to be a part of the meat group within the food chart because they're thought of as being a good source of protein and fiber. They contain an abundance of nutrients but were not always looked upon as the best choice in food. For years many people have chosen to steer clear of incorporating nuts into their diet because of the high concentrations of fat contained within them. Although now with all of food science advancements we understand that the fats contained in nuts are actually healthy for us.
Nuts contain healthy mono-unsaturated and poly-unsaturated fats, tiny amounts of cholesterol, and an abundance of healthy omega-3 fatty acids - the same fatty acids that are found in fish. For example, hazelnuts contain a lot of vitamin E and monounsaturated fat and iron.
It has been shown in studies that individuals regularly consuming nuts such as pecans, almonds, and peanuts have lower numbers of cholesterol. Not only are nuts a great source of fiber but nuts like almonds contain sources of the E vitamin, calcium and magnesium. Other nuts such as peanuts contain sources of folate and iron, while cashews are a great source of iron, magnesium and copper but are a little higher in saturated fat.
Take into account pistachios and walnuts; pistachios contain an abundance of potassium while walnuts are full of Omega-3 fatty acids - fat that helps in the fight of diseases. Just a handful of walnuts supply our body with the necessary recommended daily intake of good fats.
Walnuts are higher in fat, but they are particularly high in Omega-3 fatty acids, the type of fat that is helpful for fighting disease. An ounce and a half of walnuts -- a handful or two -- fulfills the daily recommended requirement of these fats. Hazelnuts are also higher in good monounsaturated fat, and have a lot of vitamin E and iron. Cashews have more saturated fat, but are a great source of copper, magnesium and iron.
Other Nuts
Chestnuts - extremely low in calories, low in fat.
Macadamia nuts - high fat content, but full of cholesterol lowering plant sterols.
Brazil nuts - contain selenium (an antioxidant) but high in saturated fat. Not recommended to consume in large amounts as selenium in higher doses can actually harm our health.
Pecans - high fat content but good source of copper and zinc.
Per Ounce of Nuts
| Calories | Fat g |
| Almonds | 170 | 15 |
| Peanuts | 170 | 14 |
| Pistachios | 160 | 13 |
| Walnuts | 190 | 18 |
| Hazelnuts | 180 | 18 |
| Cashews | 160 | 13 |
| Brazil Nuts | 190 | 19 |
| Pecans | 200 | 21 |
| Chestnuts | 69 | 6 |
| Macadamian | 200 | 22 |
(According to nutnutrition.com)
Nuts are a nutritious additive to any diet and should be included if maintaining a healthy body is of importance. Nuts can be found at any local supermarket and won't cost you an arm and leg to purchase are inexpensive to incorporate into your diet plan. Taking a bag with us to work for the day or including a handful or two in our children's lunch box will definitely bring healthy rewards - no nuts about it!
