Nuts, much maligned due to their high calorie levels, offer many health benefits, from helping to lower cholesterol and promoting heart health to raising the rate of metabolism. "Men's Journal" magazine reveals that a handful of nuts generally equals one serving size, or 1 oz., an ideal amount to control caloric intake from this food as well as benefit from the health effects of many nuts. There are a variety of healthy nut types to choose from.
Almonds
Almonds, a healthy nut, offer a wealth of nutrients. The George Mateljan Foundation for the World's Healthiest Foods website specifies that a 1/4-cup serving of almonds contains 45 percent of the daily recommended intake of manganese and vitamin E and serves as a good source of magnesium, copper, vitamin B2, selenium and phosphorus. Almonds also contain more calcium than cows milk, according to the Global Healing Center. Almonds may help lower bad cholesterol and reduce the risk of heart disease, protect against diabetes and colon cancer, help with weight loss, produce energy in the body and help prevent gallstones. Research published in the May 2008 "The Journal of Nutrition" indicates that consuming almonds daily for a month reduces the bad type of cholesterol and decreases the risk of coronary heart disease. Almonds are best eaten raw and not irradiated. A September 2007 ruling by the United States Department of Agriculture requires almond growers to treat raw almonds with fumigants or steam heat prior to sale to consumers.
Walnuts
Walnuts pack a nutrient punch and offer many health benefits. Just 1/4 cup of walnuts provides 94.6 percent of the daily recommended intake of omega-3 fatty acids, a type of fat the body needs to protect cardiovascular function and promote improved brain function, according to the the World's Healthiest Foods. Omega-3 fatty acids also offer anti-inflammatory benefits that may help with asthma, arthritis, eczema and psoriasis. Walnuts also serve as a source of copper and manganese. Walnuts may prevent and control high blood pressure, lower cholesterol, decreases the risk of weight gain, promotes bone health, help prevent gallstones and help promote better sleep due to their melatonin content. Evidence of walnuts' ability to raise melatonin levels in the blood was published in the September 2005 journal "Nutrition."
Pecans
Incorporating pecans, a healthy nut, into the diet provides at least 19 vitamins and minerals, including vitamins A and E, calcium, magnesium, phosphorus, potassium, zinc, folic acid and a variety of B vitamins, according to the National Pecan Shellers Association. A 1-oz. serving of pecans offers 10 percent of the daily recommended intake of fiber. Pecans may lower cholesterol, protect the central nervous system, prevent coronary heart disease, cancer and Alzheimer's disease. Research published in the September 2003 "American Journal of Clinical Nutrition" indicates that eating pecans can help control weight by giving study participants a feeling of fullness and increasing the rate of metabolism.
Member Comments