Health Benefits of Nuts

There are many health benefits of nuts. Nuts are a viable alternative to animal protein and they don't have the same artery clogging fats. Many vegetarians use nuts and beans as their prime source of protein.

Nuts, however, also have other benefits besides the protein they contain. In order to know why nuts are good for you, you need to identify the type of nut first.

Types of Edible Nuts and the Health Benefits of Nuts

Walnuts

Walnuts are a great source of omega3 fatty acids. This type of fat plays an important role in lowering the LDL, bad cholesterol and increasing the HDL, good cholesterol. Although most nuts have omega 3 fatty acids, walnuts have a higher amount than most others do.

Walnuts also provide fiber in your diet, another good way to lower cholesterol, vitamin B, magnesium, phosphorus, calcium, beta carotene and vitamin E, an antioxidant. Walnuts also contain phytosterols which may reduce the risk of heart disease.

In 2004, the FDA allowed the following health claim for walnuts.

"Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."

Almonds

Just like walnuts, almonds are heart healthy with high amounts of omega 3 fatty acids. They also contain phytochemicals that scientists believe help your heart also. Almonds contain a high amount of vitamin E, potassium, zinc, magnesium, iron and are a great source of fiber. If you recall the controversial anti-cancer drug laetrile, made from peach pits, the amygdalin called vitamin B17 was the active ingredient in the drug. Almonds also contain it.

Several studies show that consuming small amounts of almonds daily actually lower the body mass indexes. This means, almonds help you lose weight as long as eating them doesn't result in an increase in calories. You can see the health benefits of nuts when you start lowering your weight.

Pecans

Just like their other nut brothers, pecans are also good for your heart. These small but delicious nuts add vitamins and minerals to your dietary plate. The pecan contains vitamin E, folic acid, vitamin A, calcium, magnesium, potassium, phosphorus, zinc, fluoride, lutein, tocopherol, phytosterols and a number of B vitamins. They add fiber to your diet and are a high quality source of protein. You don't even need to question why nuts are good for you once you start counting the ways pecans help your body.

Peanuts

While peanuts aren't really nuts but legumes like beans and peas, most people still consider them as nuts. These humble snacks do so much more than make an ice cream sundae more delicious. They are a high source of quality protein, a great source for omega 3 fatty acids, a great source of coenzyme Q10, niacin, riboflavin, vitamin E, calcium, iron, phosphorus, potassium and thiamine.

They are a great source of antioxidants. In fact, they are higher than carrots, apples or beets. Roasting peanuts increases the amount of antioxidants. Just like red wine, peanuts contain resveratrol, a chemical that may produce an anti-aging effect as well as may reduce the risk of cardiovascular disease and cancer. The resveratrol in peanuts are higher than in grapes.

Pistachios

These nuts are great heart health snacks. They also give a clear answer to the question, "Why are nuts good for you?" They contain omega 3 fatty acids and provide fiber and protein to the diet. Just a one-ounce servicing gives you plenty of manganese, copper, phosphorus, potassium and magnesium.

Pistachios are also a great source for vitamin Bs, particularly B6. They contain a high amount of antioxidants, including lutein and zeaxanthin. The addition of these to your diet helps reduce the risk of AMD, age-related macular degeneration. In this case, the health benefits of nuts help you see better longer.

Hazelnuts

These are another good source of the omega 3 heart healthy oil. They also provide fiber for the diet. In addition, hazel nuts contain several vitamins, including E, B1, B2 and B6. They are a good source of phytochemicals and rival both red wine and green tea for health benefits.

One of the phytochemicals is lutein. Hazelnuts also contain calcium, magnesium, iron and potassium. And like most nuts, hazelnuts contain beta sitosterol which among the benefits is it may reduce blood levels of cholesterol.

Other than the health benefits of nuts listed above, there are many more types of nuts such as butternuts, Brazil nuts, cashews, chestnuts and macadamias.

Benefits of Healthy Eating

Health Benefits of Nuts to the iBenefits home