People often hear that
nuts are fattening and unhealthy. Which just proves that you can't believe everything you hear. Contrary to their reputation, nuts are nutritional powerhouses--packed with protein, dietary fiber, healthy
fats, and
vitamins and minerals. They have far more nutritional value per serving than an equivalent amount of bread or rice. Nuts are rich in B vitamins, as well as minerals such as potassium, phosphorous,
calcium, magnesium, iron, zinc, and manganese. They're also a good source of monounsaturated fats, making them a valuable food to people who need to reduce their triglycerides. They're high in linoleic acid, a fat that promotes coronary health. And they are high in protein, though not as high as meat or beans. Of course, too much of any food is unhealthy.Too many
calories from nuts are just as bad as too many calories from any other sort of food. Fatima al-Sulaiman, a nutrition specialist in Riyadh, points out that much of the nutritional value of nuts can be destroyed if they're not prepared right. She cautions against roasting nuts in oil, as it adds fat and calories and destroys many vitamins. Also, salting nuts adds sodium, which can be unhealthy for people with high blood pressure. Despite those reservations, al-Sulaiman and other nutrition experts urge people who can tolerate nuts to make them a daily part of their diet, substituting a handful of nuts for the equivalent amount of bread, rice, or other carbohydrates. Different nuts have different uses and nutritional characteristics. Here's a rundown of some of the most popular varieties. Hazelnuts come in several different varieties. The most popular have a red shell. Compared with other nuts, hazelnuts are low in protein and carbohydrates, but they're still a good source of vegetable fats, carbohydrates and nutritional fibers. They're high in minerals such as magnesium, calcium, potassium and phosphorous, as well as vitamins A and B. They're very high in calcium--important to women, in osteoporosis. Like other nuts, they're low-fat, with most of the calories from fats coming from heart-healthy monounsaturated fats.
Almonds come in sweet and bitter varieties. Sweet almonds can be eaten straight from the shell. Not so bitter almonds, which are used to make oils and flavorings. Almonds are one of the world's favorites nuts. They can be processed with cheese, salt, or lemon, or in sweets such as almond cake or pudding. Almonds are an excellent source of monounsaturated fats, protein, carbohydrates, and fibers. One hundred grams of almonds has as much protein as 100 grams of meat, but the protein in meat is of a higher quality. Almonds have a moderate amount of carbohydrates and monounsaturated oils, which have similar benefits as olive oil. Almonds are high in calcium, iron, potassium, magnesium, and some B vitamins, such as thiamine, niacin, and riboflavin. The high levels of calcium in almonds help to build muscle and burn calories. Almonds contain cancer-fighting phytosterol and are high in heart-healthy unsaturated fats, which help prevent diabetes and high blood pressure. Full of iron and vitamin E, every one hundred grams of roasted almond contains 587 calories and 53 grams of fat. There are 15 different kinds of
walnuts. They're high in calories, two-thirds of them from monounsaturated fats, which are beneficial to the heart. They're also high in fiber, carbohydrates, and potassium and have lesser amounts of iron, and the vitamins riboflavin and niacin. They're low in protein. Their high fiber content gives walnuts a gentle laxative effect, and many people with sluggish bowels eat them for that purpose. It's a good source of arachidonic acid, a fat that can reduce inflammations. Its high vitamin E content makes it useful against cancer and heart disease. And recent studies suggest walnuts can promote mental health as well as ease joint pain. Walnuts can be bought shelled or unshelled.Because walnuts rot quickly, it's better toe shell and store them in the refrigerator. Store shelled walnuts in sealed plastic bags. The pistachio is one of the most expensive nuts, but that hasn't hurt its popularity. Salted pistachios make a tasty snack. Unsalted pistachios feature in many kinds of cookies and cakes, and pistachio ice cream can be excellent. Pistachios' high fat content makes them high in calories. They're very high in monounsaturated fats compared to other nuts, and they're also higher in protein than most nuts. They contain little fiber or vitamins A and C, but they do contain traces of vitamin B, as well as high levels of potassium, calcium, phosphorous and iron. Look for pistachios with cracked shells---that means they're ripe. A green core indicates quality and freshness. Like walnuts, pistachios spoil quickly, so keep store them in the refrigerator in closed plastic bags. Cashews, which are native to the U.S., derive 45% of their calories from fat. Monounsaturates make up a full 60% of the fat. That high level of oil means cashews spoil quickly, so keep them refrigerated and sealed in plastic bags. Every one hundred grams contains 612 calories, and that count increases when the nuts are roasted. Cashews are a good source of the vitamin niacin, as well as magnesium and iron. Cashew oil also has many medical uses. It is used to remove the dead cells from the surface skin, and a drink made from cashews is used to promote urine flow. Some studies suggest cashews promote digestion and improve breathing.
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