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Nutrition Correspondent - Every other Thursday
If you've always been a peanut butter and jelly fan, you're not nuts -- nuts are one of the healthiest snack foods out there. Researchers now report that nuts may have a myriad of health benefits, from preventing heart disease and diabetes to fighting cancer -- and furthermore, nuts are not as fattening as previously thought.The world is full of nuts -- and I'm not talking about your crazy ex-girlfriend who calls you at 3 a.m., "just to talk." I'm talking about cashews, pecans, walnuts, pistachios, macadamias, etc. And with so many hard-shelled possibilities to choose from, find out which nuts you should become crazy about, and why.
what is & what isn't a nut?
Nuts are generally the seeds or extensions of fruits, encased in a hard outer shell, and grow on flowering upright trees or shrubs. One common misconception about nuts is that peanuts are one of them. Well, peanuts may be crazy, but they certainly aren't nuts; peanuts are in fact legumes, like beans or peas (edible seeds that grow inside pods), and grow underground.Soy nuts, although they may provide many of the same health benefits as nuts, are also not officially nuts either. Soy nuts are merely dried and roasted soybeans, and therefore belong to the legume family.
overall health benefits
Whether it's an actual tree nut or a peanut, nuts in general have several very important health benefits. Nuts are high in the healthy type of plant-based fat, monounsaturated fat, which helps lower blood cholesterol and prevent heart disease.Most nuts are also chock-full of protein, and the type of protein in nuts is rich in arginine -- a precursor to the substance nitric oxide, which helps relax blood vessels in the body, and lower blood pressure. Finally, most nuts are excellent sources of fiber and vitamins, which help keep your body running like a smoothly oiled machine.
get nutty: types of nuts
Peanuts
Even though peanuts are not certifiably nuts, their nutritional properties resemble that of real nuts so closely that they are commonly referred to as nuts. Peanuts are a great source of concentrated protein -- they are about 20-30% protein. They are also packed with vitamins and are rich in potassium and B vitamins (especially niacin).Health Benefits: Don't borrow your girlfriend's facemask -- eat peanuts instead! The vitamins in peanuts help maintain healthy skin, and hair, as well as healthy muscle tone. The potassium in peanuts helps regulate the body's water levels and the normal metabolism of food, which prevents cramping, especially during a workout.You also don't have to worry that eating peanuts will override all those sweaty hours you're putting in at the gym: peanuts are not as fattening as you think: 85% of the fat in peanuts is unsaturated fat, and 50% of this fat is monounsaturated fat, which helps clear the blood of the "bad" LDL (low-density lipoprotein) cholesterol, making your arteries cleaner, and lowering your risk of heart disease. Find out why you should go easy on the peanut butter...
A note on peanut butter:Don't start making towers of PB&J sandwiches just yet. You may think that because peanuts are so good for you, that loading up on peanut butter will give you the same healthy results. This is not the case. Although peanut butter, like peanuts, is high in protein, most commercial peanut butters are high in fat, sodium and sugar, and contain hydrogenated oil to keep it fresh. To retain the health benefits of peanut butter, try a brand that uses non-hydrogenated oil, or try a natural or "old fashioned" style, made from peanuts only.
Almonds
Not only are almonds a great source of protein and fiber, they are also very rich in calcium.
Lactose intolerant individuals can now rejoice: a quarter cup of almonds has almost as much calcium as a quarter cup of milk. And if that isn't enough to drive you to the closest late night almond supplier, almonds are also high in the antioxidants selenium and vitamin E.Health Benefits:The calcium in almonds works day and night to help you maintain strong bones, teeth and may even help prevent colon and prostate cancers. The antioxidants in almonds help battle cell destruction in the body, which helps to protect the body from developing cancer. Finally, almonds may have taken the world by storm because of their positive effects on the heart: almonds have even greater cholesterol lowering effects than peanuts, since 70% of the fat in almonds is the artery-clearing monounsaturated variety.
CashewsThere are many good reasons to pass idle hours under a cashew tree, waiting for a nut to fall: they are an excellent source of
vitamins and minerals, such as magnesium, copper, phosphorous, and iron.Health Benefits:The copper in cashews has healing properties, and may help rid the body of infections. Magnesium is important for the formation of protein and overall body energy; phosphorous works with calcium to form strong bones and teeth; while iron is necessary to maintain healthy red blood cells, hair, skin, and nails.
PistachiosThe pistachio nut is a member of the cashew family, and like most nuts, pistachios are cholesterol free. Furthermore, pistachios, besides making a delicious ice cream flavor, are packed with nutrients: a one-ounce serving of pistachios (about 45 nuts) contains over 10% of the daily requirements of dietary fiber, magnesium, copper, phosphorous, and B vitamins.Health Benefits:Pistachios are cholesterol-free and high in monounsaturated fat, The fat in pistachios contains no cholesterol or monounsaturated fat, which means that they, along with other nuts, will help protect you from heart attacks. The copper, magnesium, and B vitamins in pistachios all strengthen your immune system, making your body fit.
Walnuts
The walnut is one of the most heart-healthy nuts: not only do walnuts contain monounsaturated fat, but they also provide a rich supply of omega-3 fatty acid. A handful of walnuts contains almost as much omega-3 fatty acid as 3 ounces of salmon.Health Benefits:The omega-3-fatty acid in walnuts is a powerful antidote against heart disease, due to its ability to dissolve blood clots and protect against heart arrhythmias. Walnuts may also help ensure that you can still skateboard, make patchwork quilts, and laugh it up well into old age, since omega-3 fatty acid may also help prevent arthritis and depression.Load up on pecans, macadamia nuts, hazelnuts, and more...
Pecans
Pecans which come from the same nut family as walnuts, contain a concentrated source of plant sterols and are very nutrient-rich with zinc, vitamin E, vitamin A, folate, and phosphorous.Health Benefits:Pecans can't mend your broken heart, but they can help protect it. The plant sterols in pecans help battle heart disease by lowering blood
cholesterol levels, and according to research performed at New Mexico State University, a cup portion of pecans daily can significantly lower LDL cholesterol levels in the blood, helping to clear the arteries. The nutrients in pecans ain't so bad for you either -- zinc helps guard against infections, vitamin E protects against cancer, and vitamin A helps keep your complexion clear.
Macadamia nutsLike most nuts, the oil in macadamia nuts is 84% monounsaturated, and they are packed with potassium and magnesium.Health Benefits:Being so high in monounsaturated fat means that macadamia nuts are great for clearing out the old arteries. The magnesium and potassium in these nuts help take care of the rest of your body and are necessary for muscle, nerve and heart function, the body's water balance, overall energy levels, and activating B vitamins.
Hazelnuts
Hazelnuts, or filberts, are sweet, acorn-shaped nuts, and although they may be small, they're packed with nutrients, especially vitamin E and selenium.Health Benefits:When they are not consumed amongst the fat, chocolate and oil in a very tasty hazelnut spread, hazelnuts can provide several health benefits. Selenium may prevent premature aging, cell and tissue degradation, and works with vitamin E to produce healthy red and white blood cells.
Brazil nuts
These nuts are packed with protein, copper, selenium, niacin, magnesium, fiber, and vitamin E.Health Benefits:Selenium and vitamin E will help your body fight off free radicals; destructive molecules that can damage cells. Fiber will keep your digestive system running smoothly, and magnesium will give you more energy than the energizer bunny.
Chestnuts
Unlike other tree nuts, the insides of chestnuts are not hard, but soft and fleshy, and cannot be eaten raw, since they contain very high levels of tannic acids, which can cause digestive discomfort. You can boil or roast your chestnuts before eating them.Health Benefits:Chestnuts are high in vitamin C, vitamin B6, folate, and potassium. Vitamin C has antioxidant properties, which help protect against disease and infection, vitamin B6 and folate help build proteins and hormones and cells, while potassium regulates body fluid levels and neuromuscular functions.
Pine nuts
Pine nuts are not botanically referred to as nuts, but as seeds, since they are the seedlings of pinecones. Pine nuts are actually one of the higher fat nuts, and are often used in rich foods such as pesto. But don't let their small size fool you -- pine nuts are very nutrient dense, and full of vitamins A, C and D.Health Benefits:The best thing about pine nuts is their high concentration of monounsaturated fat, which paves the way for a healthier cardiovascular system. The vitamin D in pine nuts leads to stronger bones and teeth, by improving the body's ability to absorb calcium, and vitamins A and C may sharpen vision and boost the immune system.Read on for some great ways to incorporate nuts into your diet...
incorporate nuts into your diet
The best way to incorporate nuts into your diet is to either add them to foods you already eat, or use them to replace unhealthy snack foods, such as cookies or potato chips.Some recipe ideas that are sure to drive you nuts:
Green Salad sprinkled with walnuts (about a handful)
Linguine with pine nut pesto -- pine nuts are ground with basil and oil to make the pesto
Pad Thai with peanuts or cashews -- rice noodles, Thai chili sauce, lime juice, fish sauce, fresh veggies, stir-fried and sprinkled with a handful of chopped nuts
Baked sweet potatoes with pecans and brown sugar
Chicken stir-fry with cashews and ginger -- chicken strips, fresh ginger slices, chopped cashews, soy sauce and honey
Cereal with toasted almonds
Baklava -- a Greek pastry dessert with walnuts
Persian rice and pistachio salad
Trail Mix -- tree nuts, raisins, dried fruit, and peanuts
when not to go nuts
Although nuts alone are low in saturated fats, many processed or flavored nuts are high in fat, sugar and sodium, and have added chemicals and preservatives.
Beware of vending machine barbecue, honey glazed or salted nuts, as they are very high in fat, sugar and sodium, which can elevate both your blood pressure and your pant size. And don't be fooled by the pretty pictures of nuts on candy bar wrappers; chocolate bar consumption won't count as a serving of peanuts. The fat, sugar, and preservatives in chocolate bars cancel out any healthy effects the nuts in the bars would have had.
One more thing --
about 1% of the American population is allergic to nuts. If you suspect that you are part of this small percentage, stay far, far away from them. Some people may be allergic to tree nuts and not peanuts, and vice versa, but some people are allergic to both. Either way, nut allergies tend to be life-long, and can worsen with each attack, with the worst case being anaphylaxis (hypersensitivity to a substance) and death.
random nutty facts
I know you're wondering just how nuts you should go. Eating one ounce of nuts (about a handful) five times per week is enough to provide health benefits, and may lower your risk of heart attacks and diabetes. Eating this amount of nuts will also ensure that your nut consumption doesn't lead to weight gain; however, nuts do not usually promote weight gain, since they are filling and actually help curb the appetite.
So, now that you have all these nuts, where should you put them? If possible, keep the nuts in their shells. Nuts stay fresh longer if they are kept in their shells, and in their shells, nuts can be refrigerated for up to 6 months, and can be frozen for up to a year. Out of their shells nuts will stay fresh for about 2 weeks and should be kept in an airtight, moisture-free, cool area.
go ahead, go nuts!
If you know that you aren't allergic to nuts, then go ahead and make your life a bit nuttier! They may be small, but they sure are powerful; nuts are loaded with enough nutrients and healthy fat to reduce your risk of developing heart disease, protect against cancer and boost your overall longevity. Now that's something to go nuts about.
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