Sometimes you feel like a nut

Nuts are a great snack!

If you are like most people, you probably love nuts. Recent medical research suggests that Almonds, especially raw and skin on in their most natural state, not only make a nutritious snack, but can also help support a healthy heart by reducing the risk of heart attacks by up to 50%.

The FDA only approved the heart health claim for almonds, walnuts, pecans, pistachios, hazelnuts, and peanuts as these nuts contain less than 4g of saturated fats per 50g. That doesn’t mean you should avoid other nuts.

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance. They also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.  They also contain amygdalin, also known as laetrile or vitamin B17, the controversial anti-cancer nutrient.

Walnuts are a rich source of the omega-3 fat, alpha-linolenic acid (ALA), improve artery function after a high fat meal and may be even more important in a Mediterranean-type diet than olive oil in promoting heart health.

Pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein that contain very few carbohydrates and no cholesterol.

Cashews are rich in iron, phosphorus, selenium, magnesium and zinc. They are also good sources of phytochemicals and antioxidants that protect us from heart diseases and cancer. Rich in protein, cashew nuts are cholesterol free.

Pistachios are a great source of copper, manganese, and phosphorus, which help build strong, healthy bones. They also contain significant amounts of potassium and magnesium, which help regulate heart rate and blood pressure.

Hazelnuts are an excellent source of vitamin E, dietary fiber, magnesium, and heart healthy B vitamins. Recent research also shows that hazelnuts are one of the highest natural sources of antioxidants. Hazelnuts are a rich source of nutrients that have cardioprotective benefits. These nutrients include vitamin E, folate, B vitamins and arginine (an amino acid that relaxes blood vessels).
Hazelnuts also have one the lowest percentages of saturated fat (along with pinenuts and almonds) and one of the best nut sources of heart healthy mono- and polyunsaturated fats.

Peanuts are high in monounsaturated fats. These fats have been shown to reduce the risk of cardiovascular disease. Peanuts are also rich in niacin, Vitamin E, magnesium and foliate.

Nuts are high in healthy fats, but these healthy fats are also high in calories.

Moderation is the important – limit  1 to 2 oz of unsalted nuts per day.