Foods to Have:
Almonds 1 ounce
Brazil nuts 1 ounce
Hazelnuts 1 ounce
Peanuts 1 ounce
Pecans 1 ounce
Pistachios 1 ounce
Walnuts 1 ounce
Also consider: Macadamias, chestnuts, cashews
What are nuts and why should you eat them?
Technically, nuts grow on trees; soy nuts and peanuts are legumes. But for the purposes of this list, peanuts will be included because they are high in fat and are thought of as nuts by consumers.
Nuts are quite nutritious, featuring an array of vitamins and minerals, plus they contain varying amounts of special plant nutrients that work as antioxidants, reduce inflammation, fight cancer and keep cancer cells from multiplying, help lower cholesterol, and combat heart disease. These plant chemicals include alkylphenols, carotenoids, flavonoids, lignans, phenolic acids, phytates, phytosterols, proanthocyanidins, sphingolipids, and stilbenes. The good news is that very little of nuts' nutrition are compromised during the roasting process. Nuts also contain heart-healthy fats as their main source of calories, while low in saturated fat and without any trans fats whatsoever. Research suggests that those populations that consume nuts regularly and in moderation do a better job of achieving and maintaining a healthy weight than do those who are not regular nut eaters. Guess that busts the age-old fattening myth that surrounds nuts! Another plus: Nuts contain protein and fiber, which help keep you full and satisfied.
Did you know?
Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Did you know?
Pine nuts are also included under the qualified heart health claim for nuts. Although low in fiber, they are one of the richest sources of manganese and polyunsaturated fats. It bears repeating to be careful when eating them, as pine nuts have been found to be more allergenic than most nuts.
Almonds
You get twenty-three kernels (a handful) in a 1-ounce serving of almonds and they clock in at 160 calories per serving. In addition to being supernutritious , they also are rich in heart-healthy monounsaturated fats and contain plant nutrients such as flavanols, phytosterols, and proanthocyanins. Nine clinical studies support that almonds can help maintain healthy cholesterol levels as part of a diet low in saturated fat. Additional research has demonstrated that almonds possess prebiotic properties that help bolster a healthy digestive tract as well as supporting proper immune function. Almond research has also shown benefits in areas of health including polycystic ovary syndrome (PCOS), diabetes, high blood pressure, weight management, digestion, and antimicrobial (bacteria-killing) abilities.
Almonds are believed to have originated in China and Central Asia. The nut comes from a flowering tree that is pollinated by bees. What is unique about almonds is that the nut itself lies within the fruit that grows on the tree. The young green raw almond is a prized nut and is sold during a limited season.
Brazil Nuts
Brazil nuts are packed with nutrients but also calories—a 1-ounce serving (6 kernels) will set you back 190 calories. Brazil nuts are absolutely brimming with the mineral selenium, the highest of any nut!
One ounce has over 700 percent of the daily recommendation! Research has found that daily consumption can effectively increase selenium status—one study saw an improvement with just two nuts a day!
Brazil nuts grow in clusters inside a pod that looks like a coconut, on trees in the Amazon rainforest. These nuts first came into notoriety in 1569, when Spanish troops feasted on the delicious nuts to regain their strength.
Hazelnuts
A 1-ounce serving of hazelnuts (about twenty-one whole kernels, which roll in at 180 calories) is high in vitamins and minerals , particularly folate, which isn't true of all nuts. Folate is a key nutrient during pregnancy and also helps prevent anemia. A study demonstrated that just a small serving of hazelnuts daily can have a significant cholesterol-lowering effect. Besides, hazelnuts are high in heart-healthy monounsaturated fat, and have the highest proanthocyanidin content of any tree nut—a powerful anti-inflammatory that helps protect the heart. These compounds are also known for helping to reduce the risk of blood clotting and urinary tract infections.
Filbert is the correct name for this nut, derived from the name of a French saint, Philibert. Hazelnut, the more popular name, was coined by the English, and in 1981, the Oregon Filbert Commission decided to conform to the common standard and began using the term hazelnut.
Peanuts
As opposed to tree nuts, peanuts grow underground. A 1-ounce serving of peanuts provides 170 calories and a wealth of nutrients . They are rich in the amino acid arginine, which helps expand blood vessels and decrease blood pressure. Peanuts contain high levels of phytosterols that block cholesterol from being absorbed into the bloodstream and may also have cancer-preventative properties. In a study of Seventh-Day Adventists, regular peanut consumption was inversely associated with death from ischemic heart disease. And if you don't want to turn to a glass of wine to get a dose of heart-healthy resveratrol, a study published in the Journal of Agricultural and Food Chemistry found that peanuts contain amounts that rival what's in red wine. Extensive research also shows other health benefits of eating peanuts, including but not limited to combating diabetes, cancer, inflammation, and high blood pressure.
The peanut plant is thought to have come from South America and migrated to distant lands via European explorers. Although peanuts were grown in the southern regions of North America from the time of colonialists, significant production of peanuts didn't occur in the United States until the early 1900s, when Dr. George Washington Carver discovered over three hundred uses for the legume! Peanut butter and a variety of other peanut-based products, including a need for more plant oils during World War I, helped bring attention to the industry.
Pecans
There are over one thousand different kinds of pecans, varying in taste and size, but all are nutritious and contain more than nineteen vitamins and minerals . A 1-ounce serving (about 19 halves) contains 200 calories. Naturally occurring antioxidants in pecans may help contribute to heart health and disease prevention, according to a study at Loma Linda University. A research project found that the vitamin E levels of study participants whose meals included pecans doubled in the eight hours after dining, their antioxidant levels also increased after the meals, and their oxidized LDL cholesterol decreased by up to 33 percent during that same period. More research from Loma Linda University found that adding just a handful of pecans to the diet each day may help keep oxidized LDL cholesterol associated with coronary heart disease at bay. Additional research demonstrates pecans' ability to help manage weight, increase metabolic rates, and enhance satiety.
Pecans can be traced back to the sixteenth century. They are the only tree nut native to North America. Pecan is a Native American word meaning "all nuts requiring a stone to crack."
Pistachios
A 1-ounce serving of pistachios (49 kernels) provides 170 calories and a variety of vitamins and minerals . Almost 90 percent of the fat found in pistachios is the healthy mono- and polyunsaturated fat. Research supports pistachios' ability to improve lipid profiles that affect the heart, promote antioxidant and anti-inflammatory activity, stabilize glycemic control, protect endothelial function, and control body weight, when consumed in moderation.
Pistachios grow in heavy, grapelike clusters, and when they ripen, the kernel fills the inside of the shell so quickly that it splits the shell. In America, imported pistachios were once dyed red to disguise shell imperfections and make the nuts stand out in vending machines.
Walnuts
Walnuts are unique compared to other nuts because they are composed predominantly of polyunsaturated fatty acids, including the omega-3 fat alpha linolenic acid, rather than monounsaturated fatty acids. A 1-ounce serving of walnuts (about 14 halves) contains 190 calories. In addition to supplying a wealth of minerals , two recent studies found that walnuts contained more antioxidants than any other nut as well as, overall, coming in second place only to blackberries, out of 1,113 different foods. Walnuts also contain the "sleep hormone" melatonin . Nearly two decades of research conducted worldwide have shown that walnuts may benefit heart health, diabetes, cancer, cognition, aging, and metabolic syndrome. A recent study published in the American Journal of Clinical Nutrition found that walnuts rivaled fatty fish for their ability to lower specific blood markers associated with coronary heart disease. The study found that a diet including walnuts was more powerful in reducing total and LDL cholesterol when compared to fatty fish.