The 3 Pillars of Health: Fitness, Food, Sleep

Eat Your Nuts

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If you’ve been struggling to lose weight, then one group of foods you’re probably avoiding is nuts.

If you’re like most women, then you’re afraid that eating nuts will make you fat.

You’re afraid that they are too full of calories and must be avoided.

No, this article is not about starting a new fad – The Nut Diet.

woman on scale with veggies

I’m certainly not suggesting that you eat nothing but nuts. For sure, you need to eat lots of green and leafy vegetables and fruits.

But, be sure to eat nuts, too. The US Food and Drug Administration declared in 2003:

However, we conclude that that there is a sufficient basis for a qualified health claim about nuts and reduced risk of CHD [coronary heart disease].

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.

So, when you want a nutritious snack that will satisfy your hunger try a handful of nuts.

In the next few pages I’ll show you five nuts that should be part of your regular eating plans. These nuts are tasty, filling, and packed with good nutrition and dietary fiber.

English Walnuts

English walnuts
The English walnut is a versatile nut that is often used in baking.

They contain significant amounts of calcium and iron. Don’t overlook their biggest contribution to your health – a whopping 2542 mg of Omega-3 fatty acids.

Many nutritionists say that most Americans need to increase the amount of Omega-3s in their diet.

Nutrient

  • Calories
  • Protein
  • Omega-3 fatty acids
  • Dietary Fiber
  • Calcium
  • Iron
Amount

  • 183
  • 4 g
  • 2542 mg
  • 2 g / 8%
  • 3%
  • 5%

All values are for a 1 oz or 28 g serving.
The percents are based on 2000 calorie per day diet.

Pistachio Nuts

Pistachio nuts
The pistachio is a member of the cashew family.

The tree can grow up to 33 feet and does well in desert climates.

The largest producers of pistachios are Iran, United States, and Turkey.

Pistachios are an excellent source of lysine, an essential amino acid that our bodies can’t produce.

Nutrient

  • Calories
  • Protein
  • Omega-3 fatty acids
  • Dietary Fiber
  • Calcium
  • Iron
Amount

  • 159
  • 6 g
  • 73.4 mg
  • 3 g / 12%
  • 3%
  • 7%

All values are for a 1 oz or 28 g serving.
The percents are based on 2000 calorie per day diet.

Cashew Nuts

cashews
The cashew tree is native to Brazil. It is now widely grown in other tropical regions.

Cashews are popular in Indian cuisine where they are used as garnishes, sweets, or ground into a paste to make sauces.

In the United States cashews are a popular snack food.

Cashews are an excellent source of iron giving you 9% of your daily needs in one small ounce.

Nutrient

  • Calories
  • Protein
  • Omega-3 fatty acids
  • Dietary Fiber
  • Calcium
  • Iron
Amount

  • 161
  • 4 g
  • 45.1 mg
  • 1 g / 3%
  • 1%
  • 9%

All values are for a 1 oz or 28 g serving.
The percents are based on 2000 calorie per day diet.

Brazil Nuts

Brazil nuts
The Brazil nut grows on a large tree that is native to Brazil and other South American countries.

My parents always had packages of mixed nuts on hand. In our family, the least popular nut in these combos was the Brazil nut.

Now I’m careful to eat one or two Brazil nuts every day!

Why? Because of selenium. Selenium is a mineral that we need, and Brazil nuts may be the easiest way to get it. However, since selenium is toxic when taken in excess, I only eat one or two Brazil nuts each day.

Nutrient

  • Calories
  • Protein
  • Omega-3 fatty acids
  • Dietary Fiber
  • Calcium
  • Iron
Amount

  • 184
  • 4 g
  • 5.0 mg
  • 2 g / 8%
  • 4%
  • 4%

All values are for a 1 oz or 28 g serving.
The percents are based on 2000 calorie per day diet.

Almonds

almonds
The almond tree is native to the Middle East and South Asia. However, these days the United States supplies 80% of the world’s almonds. Almonds are California’s third largest agricultural crop.

You can buy almonds raw or toasted. Also, you can purchase the nuts whole or sliced, and even in the form of flour or oil. Almonds are used alone or included in many treats such as cakes, cookies, or sweets like marzipan.

A handful of toasted almonds make a great snack which gives you a healthy energy boost. Almonds are low in omega-3s, but they are loaded with iron and calcium.

Nutrient

  • Calories
  • Protein
  • Omega-3 fatty acids
  • Dietary Fiber
  • Calcium
  • Iron
Amount

  • 167
  • 6 g
  • trace amounts
  • 3.3 g / 13%
  • 7%
  • 7%

All values are for a 1 oz or 28 g serving.
The percents are based on 2000 calorie per day diet.

Picture credit: Photl.com, Pixabay.com, Pixabay.com, Photl.com,Wikimedia.org and Photl.com
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