Going Nuts?

by: AndreaDow
Total views: 456
Word Count: 385

Thursday, November 8th

More nuts seem to be around this time of year with the holidays approaching. I think by now most of us are aware of nut's health benefits. Let's do a quick review of almonds, walnuts, pecans and pistachios thanks to EatingWell Magazine.

Almonds: An ounce of these tasty little guys were shown to provide as many flavonoids (compounds that fight off free radicals) as a cup of green tea or 1/2 cup of broccoli. Wow!

1 ounce of almonds is equal to 24 pieces. There are 160 calories; 14 g fat (1 g SAT, 9 g mono); 3 g fiber; vitamin E (35% daily value) and magnesium (20% daily value).

Walnuts: Walnuts are the powerhouse of the nut family. They are high in omega-3 fatty acids making them a great snack to prevent heart disease and diabetes. A recent study in Nutrition Journal of 23 overweight individuals showed that by increasing their omega-3 consumption through walnuts and flaxseed oil, they were able to decrease their rate of bone breakdown.

1 ounce is equal to 14 walnut halves. There are 190 calories; 18g fat (1.5 SAT, 2.5 mono); 2 g fiber; manganese (50% DV) and copper (20% DV).

Pecans: These nuts are packed with important minerals and vitamins like zinc and vitamin E. Zinc is most often found in animal-based foods so this is a great alternative for vegetarians.

1 ounce is equal to 20 pecan halves. There are 200 calores; 20 g fat (2 g SAT, 12 g mono); 3 g fiber; manganese (60% DV); copper (15%DV); vitamin E (6%DV).

Pistachios: I love pistachios!! These guys contain lutein which is an important antioxidant that helps prevent oxidation of LDL cholesterol by free radicals. Once LDL is oxidized, it contributes to plaque build-up in our arteries.

1 ounce is equal to 49 pistachios- definitely the lowest calorie nut of the bunch! There are 160 calories; 13 g fat (1.5 SAT, 7 g mono); 3 g fiber; copper & vitamin B6 (20% DV); manganese (18% DV); phosphorous & thiamin (15% DV).

Remember not to go nuts on your nut servings. Stick with one to two ounces per day!

Rating: 5.00