Nuts are one of the best plant sources of Protein
- They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium.
- Nuts are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 – the good fats) which have all been shown to lower LDL cholesterol.
- Many people were scared away from nuts during the low-fat craze of the last few decades, but now nuts are making a comeback.
- Nuts are excellent sources of protein, minerals, “good” monounsaturated fats and other nutrients, and they’re good for the heart.
- A study conducted found that eating nuts lowered the risk of heart disease and helped participants to keep their weight down.
- Other large-scale studies, also found that eating nuts lowered heart disease risk. Other studies have shown that nuts help lower bad “LDL” cholesterol.
A Little Goes a Long Way
The key with nuts is simply not to overeat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time. Eating a variety of nuts appears to be the best way to get all the different benefits each nut has to offer.
ALMONDS
- Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium.
- In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
- They’re also great for the colon. An animal study on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds.
- Researchers suspect the benefit may be due to almonds’ high fiber content.
- Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.
CASHEWS
- Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids.
- Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil.
- Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
PECANS
- Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc.
- “Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet.”
- In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.
PISTACHIOS
- Pistachios are a good source of copper, phosphorus, potassium, magnesium, and B6.
- The nuts deliver 30 vitamins, minerals, and phytonutrients, so they pack a considerable wallop from a nutritional standpoint.
- Pistachios contain higher amounts of fiber than many high-fiber foods. If you are trying to boost your intake, pistachios are an excellent source of dietary fiber.
- If you are looking to replace animal protein with vegetable protein, pistachios eaten in conjunction with protein-rich grains, vegetables, and fruits, can help you to add protein to your diet. Pistachio nuts are an excellent source of vegetable protein.
- Oxidative stress can cause damage to the human body, resulting in diseases such as cancer and heart disease. Dietary antioxidants help to reduce the damage. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants.
WALNUTS
- When it comes to nuts, the walnut is the king.
- It’s a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
- Walnuts also contain the antioxidant compound ellaic acid which is known to fight cancer and support the immune system.
- But that’s not all– researchers identified 16 polyphenols in walnuts, including three new tannins, with antioxidant activity so powerful they described it as “remarkable.”
- Walnuts are incredibly healthy for the heart. Total cholesterol and LDL (bad) cholesterol were reduced and the elasticity of the arteries increased by 64 percent.
- Levels of vascular cell adhesion molecules, which play a major role in the development of atherosclerosis (hardening of the arteries), were reduced by the intake of walnuts.