Jana’s Fit Tips: Go Nuts For Your Health
Nuts and seeds pack a powerful punch of protein, vitamins, minerals & healthy fats which provide numerous positive effects on your heart, brain, joints & waistline. Just a handful a day (1 oz) of almonds, walnuts, pistachios, pecans, peanuts , sunflower or pumpkin seeds deliver hunger satisfying fiber and protein and immune boosting, anti-inflammatory vitamins and minerals.
While some may be inclined to avoid them due to their high fat and caloric content, nuts contain heart healthy unsaturated fats, nutrients that help lubricate your joints, vitamin E, an essential anti-oxidant, as well as protein and fiber. Consumed in small servings, nuts and seeds are a terrific addition to your diet.
|
Nutrient |
Content per ounce` |
Benefits |
|
Protein |
6 g on average |
|
|
Mono & Poly Unsaturated Fats (Omega-3 fatty Acids) |
Walnuts in particular have |
|
|
Fiber |
3 g +/- |
|
|
Vitamin E |
8 mg (Almonds in particular) |
|
|
Minerals |
Sunflower Seeds: Almonds: 75 mg calcium |
|
Because the protein, fiber and fat in nuts and seeds stave off hunger longer, research has shown that nuts (in small doses) can actually prevent weight gain.
Incorporate a variety of nuts into your diet as they contain different vitamins and minerals and keep your taste buds happy. For portion control, pour a serving into a small dish vs taking the whole jar with you to the couch. Sprinkle nuts or seeds on a salad, cereal or yogurt, or mix them with dried fruit for a great energy boosting mid-day, pre or post workout snack. For the greatest benefits and least added calories, try to use nuts in their natural state without added oils or salt. And, as always, if you have any health conditions, food allergies or dietary restrictions, check with your medical professionals before adding nuts or any food to your diet. 
Study by British Medical Journal (1998) found individuals who consumed nuts 5 times per week had 35% lower risk of heart disease
A 2004 study of diabetic adults showed an increase in HDL (good cholesterol) and a 10% decrease in LDL (bad cholesterol) in persons eating a handful of walnuts a day. The FDA issued a qualified health claim that walnuts may reduce the risk of heart disease.
A study published in American Journal of Clinical Nutrition (2005) concluded that a diet high in cholesterol lowering foods, including nuts, lowered cholesterol as well as pharmaceutical interventions.
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