Eating 1.5 ounces of nuts a day may reduce the risk of heart disease.
Here are some nutritional facts about nuts, why they are good for you, and how many you need to eat in order to meet the FDA’s recommended daily allowance.
WALNUTS
**Why: **Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn’t as effective as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL (known as good cholesterol) while lowering LDL.
**How: **Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves 185 calories, 4 g protein, 19 g fat
ALMONDS
**Why: **A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer’s.
**How: **Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat
PEANUTS
**Why: **Peanuts are technically not nuts — they’re legumes and belong to the same family as beans and peas. They have a low glycemic index, which means they’re digested slowly and help maintain a balanced blood-sugar level. Peanuts also contain resveratrol, the same phytochemical found in red wine thought to protect against heart disease.
**How: **Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them to a stir-fry, or chop and bake them into muffins.
One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat
PISTACHIOS
**Why: **These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that’s been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
**How: **Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat
PECANS
**Why: **A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.
**How: **Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.
One ounce = 19 halves 196 calories, 3 g protein, 20 g fat
HAZELNUTS
**Why: **Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
**How: **Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.
One ounce = 21 nuts 178 calories, 4 g protein, 17 g fat
(nurtritional facts found in msn health and fitness)
