Nuts have many health benefits and are a source of protein, fiber, monounsaturated fats, vitamins and minerals. Use nuts in place of saturated fat sources like meats and cheeses for greatest health benefit. In 2003, the Food and Drug Administration made a health claim that eating 1.5 oz. of almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios or walnuts may reduce risk for heart disease when incorporated in a low saturated fat and cholesterol diet.
Walnuts
Walnuts have the highest amount of omega-3 fatty acid alpha-linolenic acid compared to other nuts. Omega-3 fatty acids help with decreasing inflammation in the body and improving heart health. One oz. of walnuts, which is about 14 walnut halves, gives the recommended amount for daily intake for omega-3 fatty acids. One oz. of walnuts provide about 190 calories and 4 g of protein.
A 2010 study from the European Journal of Clinical Nutrition found that walnut consumption of 12 percent of total calories per day more than six months significantly improved total cholesterol and harmful LDL cholesterol.
Almonds
An ounce of almonds provides 35 percent of vitamin E, according to University of Nebraska Cooperative Extension in Lancaster County. An ounce of almonds is about 20 almonds and provides 160 calories and 6 g of protein. Almonds may play a significant role in preventing insulin resistance and heart health, as shown in a 2008 study from Metabolism Journal. Study participants who supplemented their diet with almonds for one month had significant improvement in insulin secretion. Researchers also concluded that this may also provide reason long-term heart health associations with nuts.
Pecans
Pecans provide a high amount of monounsaturated fat per ounce serving. It is the third highest in monounsaturated fats with about 12 g per ounce. An ounce of pecans also provides about 200 calories, 3 g of protein and more than 19 vitamins and minerals. The National Pecan Shellers Association cites a 2003 study that showed pecans may aid in weight loss and maintenance when part of a low-fat diet.
Pistachios
Pistachios are smaller than most nuts, and there are about 45 pistachios in an ounce serving. An ounce of pistachios provides about 160 calories and 6 g of protein. Pistachios are one of the highest nuts in antioxidant amount, and they are especially rich in fiber with 3 g of fiber per ounce serving. They are also a rich source for minerals manganese and copper.
References
- University of Nebraska Cooperative Extension in Lancaster County: Nuts for Nutrition
- HealthCastle.com: Health Benefits of Walnuts
- European Journal of Clinical Nutrition: Long-Term Walnut Supplementation Without Dietary Advice Induces Favorable Serum Lipid Changes in Free-Living Individuals
- Metabolism: Effect of Almonds on Insulin Secretion and Insulin Resistance in Nondiabetic Hyperlipidemic Subjects: a Randomized Controlled Crossover Trial
- National Pecan Shellers Association: Health Benefits of Pecans
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