The Mind-Blowing Benefits of Nuts: Unlocking Optimal Health

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Upgrade your salad by substituting croutons with toasted pecans. Enhance your Saturday morning pancakes by mixing in chopped walnuts. Add a delightful twist to your veggie stir-fry by incorporating a swirl of peanut butter into the sauce.

Adding nuts to a recipe not only enhances its taste, but also improves its nutritional value. Nutritionists, including myself, highly recommend nuts due to their high content of healthy fats. Walnuts, almonds, pistachios, and hazelnuts are particularly beneficial as they contain monounsaturated and polyunsaturated fats that lower cholesterol levels. Additionally, these nuts have lower levels of saturated fats, which can increase cholesterol. (Peanuts, despite being legumes, share the same health benefits.)

Nuts can be incorporated into the recipes for many tasty dishes such as Thai chicken satay with peanut sauce.

In addition to that, nuts are a rich source of dietary fiber, plant-based protein, vitamin E, potassium, calcium, and magnesium. These nutrients, along with the heart-healthy fats they contain, have led the US Food and Drug Administration to approve a qualified health claim for nuts. The claim states, "Scientific evidence suggests that consuming 1.5 ounces of nuts per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." This statement, although cautious in its wording, is intended to promote the regular consumption of nuts for the prevention of heart disease.

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"Nuts, packed with nutrient-rich properties and beneficial fats, have been positively correlated with optimal health, particularly in terms of heart well-being," noted Sharon Palmer, a registered dietitian nutritionist and the author of "The Plant-Powered Plan to Beat Diabetes." "Consuming a mere handful of nuts per day can effectively reduce LDL (negative) cholesterol levels, enhance blood pressure regulation, and alleviate inflammation, ultimately promoting superior heart health."

What quantity of nuts is necessary to acquire these heart health benefits? Approximately one and a half ounces is equivalent to a handful. Given that hand sizes may differ, a more precise measurement would be 1/3 cup. The exact number of nuts per serving varies depending on the specific type of nut. For example, smaller pistachios will yield more nuts in comparison to larger walnut halves.

Are there any other types of nuts?

Is your preferred nut missing from the list? When the FDA first released the approved health claim, they did not include pecans, macadamias, and cashews due to their slightly higher levels of saturated fats.

Rather than picking one nut to be your go-to, perhaps mixing it up is the best way to ensure youre getting all the possible nutrients the nut world has to offer.

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But further research determined that macadamia nuts are impressively high in monounsaturated fats so the FDA approved use of the health claim in 2017.

In addition, pecans have been included on the list. However, cashews have not received approval from the FDA health claim. Despite the fact that most of the saturated fat in cashews comes from stearic acid, a fatty acid believed to have no impact on blood cholesterol, studies have demonstrated that cashew consumption can potentially reduce levels of detrimental LDL cholesterol.

Nuts continue to be a beneficial option as more positive news emerges. The combination of protein, fiber, and nutritious fats found in nuts enhances satisfaction during meals and snacks, keeping hunger at bay for a longer period.

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Including nuts in your diet not only helps with weight management but also offers various health benefits. Studies have demonstrated that individuals who incorporate nuts into their meal plans generally weigh less. Furthermore, nut consumption has been associated with potential diabetes prevention, protection against cancer, and improved brain health. Palmer also suggests that certain nuts may contribute to gut health, enhanced fertility, and a decreased risk of Alzheimer's disease.

In the health and beauty category, research indicates that the nutrients found in almonds, including vitamin E, selenium, and zinc, play a crucial role in promoting skin health. These nutrients work to minimize facial wrinkles and enhance skin tone.

Please keep in mind that the current recommendation advises including a handful of nuts in your diet rather than consuming an entire can. Nuts contain a high amount of fat, which also means they are calorically dense.

To maximize the advantages, it is crucial to incorporate nuts into your eating routine consistently over a long period of time. "Nuts have been an integral part of various cultural diets for centuries, and they continue to be included in many healthy eating patterns, like the well-known Mediterranean diet," stated Palmer.

Peanuts, which are technically legumes, are a good source of fiber and serve up 7 grams of plant-based protein per ounce.

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Each nut has its own nutrition story to tell.

Almonds are rich in calcium, vitamin E, fiber, and protein, containing 6 grams of protein per ounce. While technically legumes, peanuts offer a higher protein content than tree nuts, providing 7 grams of plant-based protein per ounce.

Pecans boast a rich zinc, iron, and B vitamin niacin content, placing them near the top. They trail just behind almonds in terms of vitamin E content.

Pistachios, on the other hand, take the lead among nuts when it comes to potassium content. Recognized for their ability to aid in blood pressure control, they offer the same 6 grams of protein per ounce as almonds. Additionally, they serve as an excellent source of vitamin B6 and iron.

Walnuts: An excellent source of plant-based omega-3 fatty acids, walnuts are noted for reducing inflammation and a good source of vitamin B6 and magnesium.

Mixing up your nuts

Instead of relying on just one type of nut, it may be beneficial to vary your choices in order to maximize the range of nutrients available in the nut world. For example, you can opt for pecans on one day and walnuts on another. Alternatively, you can simply grab a package of mixed nuts.

Nuts can be used to bread fish or chicken. Here is a baked white fish fillet garnished with fresh dill and a slice of lemon.

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When it comes to purchasing nuts, consider opting for smaller options like nut pieces and nut meal to save money. Buying perfectly shelled whole almonds, pecan halves, and walnut halves tends to be more expensive. Pecan pieces are a budget-friendly alternative. Nut meals, which should not be mistaken for nut flours, are nuts that have been ground up, often as a byproduct of the shelling process. These can be used as a flavorful coating for baked chicken, sautéed fish, or roasted vegetables. Expand your thinking beyond the traditional methods.

Looking for more inspiration?

Liz Weiss, a blogger at Lizs Healthy Table, suggests using nuts as a substitute for breadcrumbs when breading chicken and fish. Alternatively, one can combine equal parts breadcrumbs and finely chopped pecans, pistachios, walnuts, or almonds. For added nutrition, she also recommends adding finely chopped nuts or nut meal to box mixes when making pancakes or muffins.

Carolyn ONeil is a registered dietitian nutritionist, blogger at The Happy Healthy Kitchen and coauthor of "The Dish on Eating Healthy and Being Fabulous!"