Have You Gone Nuts?

If you haven’t, here are 8 reasons why you should…

 

Nuts-Types-of-nuts

Here are 8 “supernuts” that are loaded with nutritional benefits:

  1. Cashew
  2. Brazil Nut
  3. Pecan
  4. Hazelnut
  5. Walnut
  6. Macadamia
  7. Pistachio
  8. Almond

Cashew

  • Origin: Brazil
  • High in vitamin K, copper, magnesium and phosphorus
  • Good source of folate, protein, potassium, selenium, manganese, zinc and iron
  • Contains beta-sitosterol, proanthocyanidins and squalene (may help prevent breast cancer per Food and Chemical Toxicology, 2010)
  • Diet rich in cashews may improve blood pressure regulation (per American Journal of Hypertension, 2006)

Brazil Nut

  • Origin: Amazon region of South America
  • High in vitamin E, fiber, selenium, copper, manganese, magnesium, zinc and phosphorus
  • Good source of protein
  • Contains beta-sitosterol and squalene
  • May protect against cancer (selenium properties), but clinical trials are needed to provide definitive evidence, per American Journal of Clinical Nutrition, 2010)

Pecan

  • Origin: North America
  • High in fiber, manganese and copper
  • Good source of protein, thiamine, magnesium, phosphorus and zinc
  • Contain beta-sitosterol and squalene
  • Rank in highest category of nuts for antioxidant capacity, which can potentially protect against cancer and heart disease, per Journal of Agricultural and Food Chemistry

Hazelnut

  • Origin: Europe and western Asia
  • High in vitamin E, fiber, manganese, copper and magnesium
  • Good source of phosphorus, iron, potassium and zinc
  • Contain beta-sitosterol, squalene and phenols
  • Reduce LDL oxidation and increase ratio of large-sized LDL particles to small-sized particles (the particles more likely to cause injury to blood vessel walls), per Turkish study 2010

Walnut

  • Origin: Asia, North America
  • High in manganese, copper and magnesium
  • Good source of B6, folate, fiber, protein, thiamine, zinc, potassium and iron
  • Contain antioxidants, alpha-linolenic acid and beta-sitosterol
  • Improves blood cholesterol levels, blood vessel functioning and other factors related to cardiovascular disease, per the journal Circulation

Macadamia

  • Origin: Australia
  • High in thiamine and manganese
  • Good source of fiber, magnesium, phosphorus, copper and selenium
  • Contains a high proportion of monounsaturated fat
  • According to the Journal of Nutrition 2008 study, “macadamia nuts can be included in a heart-healthy dietary pattern that reduces lipid/lipoprotein cardiovascular disease risk factors”

Pistachio

Origin: The Mediterranean and Middle East

  • High in vitamin B6, fiber, protein, thiamine, copper, manganese and phosphorus
  • Good source of vitamin K, potassium, magnesium and iron
  • Contains antioxidants and phytosterols
  • Significantly lower cholesterol levels and raises level of protective lipoprotein, according to the American Journal of Clinical Nutrition

Almond

  • Origin: Middle East and Mediterranean
  • High in vitamin E, fiber, protein, riboflavin, copper, manganese, magnesium and phosphorus
  • Good source of niacin, calcium, potassium, zinc and iron
  • Contains antioxidants and phytosterols
  • Significantly reduces a blood marker of insulin secretion that “helps to explain the association of consumption with reduced CHD (coronary heart disease) risk, Metabolism, 2008
  • Antioxidants reduce blood markers of oxidative stress, per Journal of Nutrition

 

Nuts-Nuts-in-form-of-a-circle

 

 

 

References:  Superfoods, The Healthiest Foods on the Planet, by Tonia Reinhard