How Nuts Benefit The Body

Tree nuts and peanuts are eaten around the world over and seen as a convenient, tasty, snack that contributes to a healthy lifestyle. They also come cholesterol-free and full of nutrients, including protein and fibre.

Almond Nuts

Nutritional values per 100g serving (3.5 ounces)

Almond Nuts

Almonds

  • 260mg of calcium
  • 51g of fat (primarily unsaturated)
  • 17.0mcg of folate (Vitamin B9)
  • 5.25mg of iron
  • 296mg of magnesium
  • 3.5mg of niacin (Vitamin B3)
  • 474mg of phosphorus
  • 215mg of potassium
  • 18.7g of protein
  • 0.8mg of riboflavin (Vitamin B2)
  • 17mg of sodium
  • 28mg of tocopherols (dried, unblanched almonds) / 8mg of tocopherols (dry roasted almonds)
  • 0.24mg of thiamin (Vitamin B1)
  • 3mg of zinc

They’re also rich in mono unsaturated fat, one of the two “good” fats responsible for lowering LDL cholesterol. More information with a whole lot of other healthy eating can be found at Jenreviews

Almonds can be eaten on their own, either raw or toasted. They are often sprinkled over food with other nuts, particularly ice cream dishes. These particular nuts are a rich source of Vitamin E containing 24mg per 100g, and are a high source of Calcium.

It is a well known fact that almonds along with other nuts should be avoided if you are on a diet to lose weight, this is because nuts come high in calories and fats. However, it would appear that this fact may not be true.

A study was carried out by experts at the Purdue University USA on 20 women between the age of 25 to 30 with BMI counts higher than normal. The test consisted of 10 women being supplemented for a 10-week period with 2 servings of almonds per day. Each serving of almonds contained 300 calories, the other ten participants did not received a diet supplemented with almonds.

After a ten week period the situation was turned around, and those who had had their diet supplement with almonds had them stopped. The 10 women who at first had no almond supplements now received them for a period of ten weeks.

Overall results of the study showed that women in the almond supplementation group did not experience hunger during the 10 week period and no change in their weight, BMI or body fat was found. It would appear the results of the test proved that almonds do not cause an increase of weight in fact the very opposite was found the almonds had kept the individual from experiencing hunger during the day, cutting the problem of overeating.

Their findings have been published in the International Journal of Obesity. Lead researcher of the study at Purdue University USA had this to say:

“We concluded that the women found their daily almond snack to be very filling, and so they naturally compensated in their caloric intake at other times of the day.”– Richard Mattes – Purdue University USA

Clinical Dietitian and research fellow at the City of Hope National Medical Centre in Duarte, California added:

“In order to be satisfied, there is a need to eat foods that contain fibre, protein, and fat, and nuts definitely qualify in that regard.”– Study researcher Michelle Wien, DrPH, RD, CDE, – CHNMC

Brazil Nuts

Nutritional values per 100g serving (3.5 ounces)

Brazil Nuts

Brazil Nuts

  • 744 calories
  • 4g of protein
  • 3.5g of carbohydrates
  • 19g of fat
  • 2g of fibre
  • 45mg of calcium
  • 107mg of magnesium
  • 1.15mg of zinc
  • 543.5mcg of selenium
  • 1.62mg of vitamin E
  • 0.28mg of thiamine (Vitamin B1)

Brazil nuts are an excellent source of Selenium, and a good source of Magnesium and Thiamine. The Brazil nut is actually a seed. In its natural form it is contained in hard pods which are round or pear shaped very similar to that of a coconut. The pod contains between 10 or 20 Brazil nuts, extremely popular in both the US of A and the UK after shelling the nuts can be ate raw, roasted or salted.

The Brazil nut has a high selenium content. Selenium is also a powerful antioxidant making the nut/seed very popular to the health and cosmetics industries alike as well as being used as a lubricant for clocks. It is also used in the making of artists’ paints. The antioxidant has been said to stimulate the immune system slow the ageing process, and protect against heart disease and certain forms of cancer.

Brazil nuts are high in minerals including zinc, and magnesium and contain useful amounts of phosphorous, copper and iron. Like all nuts, Brazil nuts are an excellent source of protein and fibre. The fat contained in the nuts is healthy polyunsaturates, but care should be taken with these fats if you are on a diet.

Further information on Brazil nuts can be found on nutrition about

Macadamia Nuts

Nutritional values per 100g serving (3.5 ounces)

Macadamia Nuts

Macadamia Nuts

  • 53mg of calcium
  • 716 calories
  • 12.0g of carbohydrates
  • No cholesterol
  • 7.0g of dietary fibre
  • 3.0g of polyunsaturates
  • 63.4g of monounsaturates
  • 76g of fat in total
  • 2mg of niacin (Vitamin B3)
  • 241mg of phosphorus
  • 409mg of potassium
  • 8g of protein
  • 0,1mg of riboflavin
  • 3mg of sodium
  • 0.7mg of thiamin (Vitamin B1)

Macadamia nuts according to American nutritionist Dr. Amy E. Griel.

“Macadamia nuts have higher levels of monounsaturated fats, the ‘good’ fats, like those found in olive oil compared with other tree nuts.” – Dr. Amy E. Griel

Apparently researchers found that eating just a small handful of the nuts a day reduces total cholesterol, low-density lipoprotein cholesterol (bad cholesterol) and triglyceride levels.

Loved for their flavor macadamia nuts have been avoided by most because of their fat content. Ramona Cappello, says:

“The nuts are very good for your health, especially for those following a low-carbohydrate diet”– Ramona Cappello

Macadamia nuts also contain flavenoids and vitamin E potent antioxidants which help protect against cancer and heart disease.

Macadamia nuts are highly nutritious. They have the highest amount of monounsaturated fats of any nut. They also contain 9% protein, 9% carbohydrate, 2% dietary fibre, calcium, phosphorus, potassium, sodium, selenium, iron, thiamine, riboflavin and niacin. One way to enjoy this nut is in a cake, especially for those who have a problem eating nuts on their own. How does macadamia nut and coconut sponge cake with lime cream cheese topping sound to you. If this has wet your appetite then this link to the BBC food recipes website is recommended.

Walnuts

Nutritional values per 100g serving (3.5 ounces)

Walnuts

Walnuts

  • 688 calories
  • Nil cholesterol
  • 3.5g of fibre
  • 2.23g of monounsaturated fat
  • 7.5g of omega 3 fats
  • 11.79g of polyunsaturated fat
  • 450mg of potassium
  • 8mcg of selenium
  • 1.7mg of vitamin C
  • 0.583mg of vitamin B6
  • 3.9mg of vitamin E
  • 2.7mcg of vitamin K
  • 0.057mg of thiamin (Vitamin B1)

Walnuts are high in calories and while they’re an excellent source of mono unsaturated fats and omega-3 fatty acid, along with pecans and chestnuts they have the highest antioxidant content of the tree nuts.

Although nuts have been considered a no no if you’re on a diet, it has been proven to be miss founded. Eating nuts two, or three times a week can actually aid a diet. Walnuts can serve as a great addition to your diet.

Because of their high concentration of omega-3 fats walnuts have often been thought of as brain food.

Walnuts help protect against heart disease and are a good source of omega 3 fatty acids.

It is also documented that walnuts improve cholesterol profile in individuals with Type 2 Diabetes.

Walnuts have a high antioxidant content which can help fight against cardiovascular and coronary heart diseases.

Walnuts/nuts should replace some other high-fat food in your diet.

Pistachio Nuts

Nutritional values per 100g serving (3.5 ounces)

Pistachio Nuts

Pistachio Nuts

  • 27.65g of carbohydrate
  • 110mg of calcium
  • 45.97g of fat
  • 50μg of vitamin B9
  • 4.2mg of iron
  • 120mg of magnesium
  • 1.425mg of vitamin B3
  • 485mg of phosphorus
  • 1042mg of potassium
  • 21.35g of protein
  • 0.158mg of vitamin B2
  • 0.84mg of vitamin B1
  • 1.274mg of vitamin B6
  • 2.3mg of vitamin C
  • 2.3mg of zinc

Pistachio nut eating is now recognised by experts to be rich in nutrients that reduce hardening of the arteries which is considered one of the the main causes of heart attacks, strokes and heart disease. This makes them ideal as a quick snack, when used as part of a healthy eating plan.

Across the pond in USA. researchers at Pennsylvania State University carried out a study lead by Dr. Penny Kris-Etherton on the humble pistachio nut. Volunteers were ask to supplement a low fat diet with pistachio. One group snacked on 1.5 ounces of the nuts a day, another group had double that a mount while a third group had none.

After a one month test period researchers found a marked reduction in the cholesterol levels of those groups that had ate the pistachios nuts. The results, published in the American Journal of Clinical Nutrition, showed levels of low-density lipoprotein – the ‘bad’ type of cholesterol – dropped by 11.6 per cent after a few weeks in those eating two portions of pistachios a day.

If you look back a few years, there was evidence then that nuts are an excellent source of nutrition. In July 2003, the Food and Drug Administration (FDA) approved the first qualified health claim specific to nuts lowering the risk of heart disease:

“Scientific evidence suggests but does not prove that eating 1.5 ounces (42.5g) per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease” – Dr. Penny Kris-Etherton, PSU

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