Nuts are nutritional powerhouses, containing healthy oils that are good for the heart and circulatory system. They also provide protein, fiber and minerals. Peanuts, while a legume and not a tree nut, have a similar nutritional profile. While all edible nuts are considered healthy, some are more common in the United States. A typical serving of nuts is 1 or 1 1/2 oz. Nuts can be eaten alone or added to cereal, oatmeal, yogurt, bread batter, salad, main entrees, ethnic dishes and desserts. For maximum nutritional impact, choose nuts that are free of added salt, oils and sugars.
Walnuts
Over a dozen varieties of walnuts exist, but the most popular in the United States are black walnuts and English walnuts. According to the California Walnut Commission, walnuts contain more plant-based omega-3 fatty acids than other nuts. These fatty acids help rid the body of harmful cholesterol. Walnuts are also a good source of phosphorus and magnesium.
Peanuts
Peanuts are eaten shelled or as peanut butter. Natural peanut butter is often made from 100 percent peanuts, while commercially available peanut butter often contains added ingredients. The Peanut Institute suggests that consumption of peanuts may help prevent diabetes and heart disease. Some individuals may be better able to follow a diet that contains peanuts, due to the legume's healthy fat content. Peanuts are rich in niacin, vitamin E and riboflavin.
Almonds
Almonds are a rich source of vitamin E. Among tree nuts and peanuts, almonds comprise 13 percent of American nut consumption, reports The Peanut Institute. They are eaten shelled and occasionally pulverized into almond butter.
Pistachios
Pistachio nuts are some of the oldest nuts on earth, explains NutHealth.org, a website maintained by the International Tree Nut Council Nutrition Research & Education Foundation. These tasty green nuts offer the minerals phosphorus, manganese and copper, plus thiamine and vitamin B6.
Pecans
Pecans are the only tree nut native to America, relates the National Pecan Shellers Association. Nutrient-rich pecans contain at least 20 vitamins and minerals. Like the other listed nuts, they are often suggested as a healthy component of a diet to lower high blood pressure.
Member Comments