Getting Nuts About Your Health
June 24, 2011, By Sylvia Cochran 0 comments
Plenty of studies underscore the health benefits of nuts. At the same, there is precious little information to help the average consumer decide which nuts to eat and how to enjoy them. With just a few "nut nutrition" facts and buying advice, you can add the right ones to your diet for better health.
Nuts: Nutrition Facts 101
Botanically counted among the fruits, these tasty seeds in their hard shells are full of healthy ingredients like copper, fiber, magnesium, folate, selenium, potassium and vitamin E.
Nuts are energy food—they're high in calories. Just an ounce of most nuts equals more than 140 calories. And they're high in fat, but it's the "good," heart-healthy and unsaturated fat.
That means eating almonds, walnuts, hazelnuts, pistachios, pine nuts and pecans will actually contribute to lowering bad cholesterol. The protein and fat within the fleshy nut act as quick energy boosts—which undoubtedly accounts for the inclusion of shelled varieties in trail mixes—while the fiber gives the stomach that full feeling, which prevents a snack attack.
What Is a Handful of Nuts?
Not surprisingly, a good many diet guides suggest including a "handful of nuts" on a daily basis. What exactly is a handful? Moreover, why should it be a handful and not less? The science behind the recommendations may surprise even nut lovers.
Almonds are famous for their vitamin E content. Approximately 20 shelled (whole) almonds constitute a handful. The link between vitamin E and Alzheimer’s disease prevention is becoming stronger and a handful a day is the right amount.
- About seven whole, shelled walnuts make up a handful. They are a known vessel for heart-healthy omega-3 fatty acids.
- Pistachios—about 49 shelled kernels—contain a whopping 295 mg of potassium.
- Six shelled Brazil nuts contain 45 mg of calcium.
NEXT: How to Enjoy the Health Benefits of Nuts
