Almonds
The perfect nut; one serving of almonds (approx. 28g or 1oz) has 13g of unsaturated fat and only 1g of saturated fat. They are high in potassium, calcium and iron. Almonds are a nutritionally dense food, meaning they pack a lot of fiber in a small package. In a 2009 Purdue University study found that the bioaccessibility of vitamin E and the good-for-you fats found in almonds increased significantly when participants chewed the nuts thoroughly, about 40 times per mouthful. Not only were more of the nutrients released and absorbed by the body, but the participants felt fuller faster and longer.
Almonds are universally loved for their light, sophisticated flavor, and they also have a robust history. The early Romans showered newlyweds with almonds for fertility, and in Southern Europe, almonds were honored as a symbol of good luck. In America, gifts of almonds represent happiness, romance, good health and fortune.
Facts:
- A cholesterol-free food, with 14 grams of fat per one-ounce serving
- A good source of dietary fiber per one-ounce serving
- One ounce of this little nut gives you 48 percent of your daily allowance of vitamin E and is an excellent source of manganese and riboflavin
- A one-ounce serving is also a good source of magnesium, phosphorus and copper
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Cashews
Trying to slim down? You don’t have to give up your favorite cashews. Eating 1-2 ounces daily shouldn’t add to your waistline. Data from Harvard University’s landmark Nurses’ Health study showed that participants who regularly ate nuts were thinner on average than folks who never ate nuts. The rich taste of nuts may keep hunger at bay longer and may help cut cravings. Cashews are cholesterol-free and high in protein. A great source of iron, magnesium, zinc, phosphorus, and selenium, cashews have a lower fat content compared to other tree nuts.
Today we refer to the cashew as a nut, but it’s actually a seed. Grown at the bottom of a delicate, pear-like fruit, cashew’s closest relatives include mangos and pistachios. And even though cashews are cultivated inside an extremely protective, honeycombed shell, they are the only nuts marketed exclusively without their shells.
Facts:
- An ounce of roasted cashews contains high levels of copper
- A one-ounce serving is also a good source of magnesium, manganese, phosphorus and zinc
- Cashew fat contains mostly monounsaturated and polyunsaturated fats
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Hazelnuts
Hazelnuts (a.k.a. Filberts) may be a true “super food.” Decide for yourself: they have one of the highest known content of proanthocyanidin (PAC). PAC is a micronutrient with antioxidant capabilities 20 times more powerful than vitamin C, and over 50 times more potent than vitamin E. Hazelnut’s antioxidants bolster the body’s defense against free radicals, including those linked to several types of cancer and other serious diseases. Like all nuts, the nutrients in hazelnuts offer cardioprotective benefits, and make a wonderful addition to a heart smart diet when their monounsaturated and polyunsaturated fats are substituted for less-healthy saturated fats.
According to an ancient manuscript found in China, the hazelnut took its place among the five sacred nourishments God bestowed on human beings. In some cultures, hazelnuts were used to create medicines for a variety of ailments – from serious diseases to baldness!
Facts:
- An ounce of hazelnut is an excellent source of copper and manganese, as well as a good source of thiamin (vitamin B1) and magnesium
- One of the best natural sources of the antioxidant vitamin E, containing 15 milligrams per 100 grams
- A good source of dietary fiber per one-ounce serving, which contains 17 grams of fat
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Macadamias
Did you know that over 80% of the fat in macadamia nuts is good-for-you monounsaturated fat? A 2008 Pennsylvania State University study found that after 30 days on a macadamia nut-based diet (about 37% calories from fat) participants had lower LDL (“bad”) cholesterol levels, compared to participants on a “typical” American diet (about 37% of calories from unhealthy, saturated fats). Macadamia nuts also contain the highest levels known of paimitoleic fatty acid, a beneficial fat also found in fish oils. When eaten as part of a heart smart diet, macadamia nuts can help further reduce the risks for cardiovascular disease. Mahalo!
The macadamia tree is one of Australia’s gifts to the world. While macadamia nuts are often associated with Hawaii, they’re actually native to the rain forests of Queensland, Australia. Macadamia nuts (sometimes called Queensland nuts) are named after botanist John Macadam, who first described the tree’s genus. Though they are grown throughout the world, Australia remains the world’s largest grower of macadamia nuts, producing approximately 40,000 tons of in-shell nuts per year. The white, crunchy nut is one most desirable in-demand treats.
Facts:
- A one-ounce serving of plain, dry roasted macadamia nuts is an excellent source of manganese (37% DRV)
- A one-ounce serving of plain, dry roasted macadamia nuts is a good source of thiamin (vitamin B1)
- Macadamia nut content contains mostly monounsaturated and polyunsaturated fats
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Peanuts
Here’s an odd, but true fact: peanuts are a legume and have more in common with kidney beans than cashews, and packs more protein than other nuts. A great source of fiber, vitamin E, folate, zinc, potassium, and magnesium. Antioxidant powerhouses, peanuts are high in the amino acid arginine─a key component in the body’s synthesis of nitric oxide which boosts blood flow by opening (dilating) blood vessels. A Purdue University study showed that a daily serving of peanuts, not only cut cardiovascular disease risks, but gave a big boost to those participants whose magnesium levels were too low.
In the U.S., average annual consumption of peanuts tops 1.3 million in-shell tons. Over 50% of that quantity goes into the production of peanut butter.
Facts:
- Over the past two decades, nutrition research has made big strides in understanding the health characteristics of different types of fat, leading to a clearer understanding of the beneficial role of unsaturated fats (the type overwhelming found in peanut products) particularly for heart health 3
- A one-ounce serving of plain, dry roasted peanuts is also a good source of essential minerals, magnesium and manganese
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
- American Peanut Council: peanutsusa.com
Pecans
Sixty-five percent of the oil in pecans is heart-smart monounsaturated oleic fatty acid. Texas A&M University researchers found that a diet high in this fat may be as effective as a low fat diet that’s high in carbohydrates. Pecans get their cholesterol-lowering super powers not only from fat, but from the presence of beta-sitosterol, a natural cholesterol-lowering compound. Vegetarians take note: pecans are high in protein, and one serving (about 1-2 oz) can take the place of an ounce of meat. Like hazelnuts, pecans have one of the highest levels of antioxidants.
Indigenous to the South Central U.S. and Northern Mexico, Pecans are one of the newest domesticated major crops, with commercial production beginning in the 1880s. Today, consumers enjoy more than 500 varieties of this delicious, flavorful nut, both as a snack and an ingredient in cooking and baking recipes.
Facts:
- A good source of fiber per 30-gram serving, which contains 21 grams of fat
- A 30-gram serving contains 21 vitamins and minerals, and is an excellent source of manganese and copper
- A 30-gram serving is also a good source of thiamin (Vitamin B1)
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Pine Nuts
Good for much more than making pesto. For starters, a pine nut is not a nut. It’s actually the seed from a pine cone. Pine nuts do offer the same cardioprotective benefits as nuts, including high levels of monounsaturated fat, arginine, magnesium, and potassium. They may even aid in weight loss. Pine nuts contain the two chemicals endogenous cholecystokinin (CCK) and glucagon like peptide-1 (GLP-1). In a study conducted by the University of Liverpool researchers found consumers of a pine nut oil supplement not only felt full sooner but it further suppressed their appetite.
A favorite in healthy Mediterranean diets, pine nuts are the hard-to-harvest seed of the umbrella-shaped Stone Pine tree, which has been cultivated for its nuts for over 6,000 years.
Facts:
- A one-ounce serving of pine nuts provides a good source of vitamin E and vitamin K
- The same one-ounce serving is a good source of the following minerals: copper, magnesium, phosphorus and zinc
- Just one ounce provides over 100% of the DRV for manganese
- USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
- Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Pistachios
One ounce of pistachios (about 49 kernels) is an excellent source critical vitamins and minerals, particularly copper, manganese, vitamin B6, thiamin, and phosphorus. Like all nuts, pistachios are rich in fiber, are a great source of protein, are cholesterol-free, and are chock full of monounsaturated fats. However, unlike other nuts pistachios contain significant amounts of the carotenoids, lutein and zeaxanthin. Carotenoids are a special type of antioxidant linked to color, and associated with reducing the risk of age-related macular degeneration, one of the most common causes of irreversible blindness in older adults.
The pistachio, a member of the cashew family, is a small tree originating from Central Asia and the Middle East. Pistachio nuts have long been revered as the symbol of wellness and robust health. American botanist William E. Whitehouse brought pistachios to the U.S. in 1930 and planted the first test plots. However, pistachio trees take 7 to 10 years to mature, so it was almost a decade before he had his first success.
Facts:
- Pistachios are naturally cholesterol-free and sodium-free
- Pistachios are a good source of fiber per one-ounce serving and contain 13 grams of fat.
- A one-ounce serving of pistachios is also a good source of essential vitamins and minerals like Vitamin B6, thiamin (Vitamin B1), copper and phosphorus.
USDA National Nutrient Database for Standard Reference, Release 28 (May 2016), www.ars.usda.gov
Nutrition labeling of Food, Code of Federal Regulations, 21 CFR 101; Nov. 30, 2016
Brazil Nuts
High in selenium, the content of Brazil nuts, unlike most plant-based food, is considered to be a complete protein. This means Brazil nuts, much like meat-based protein sources, have all of the necessary amino acids for optimal human growth. Selenium is a powerful antioxidant, and Brazil nuts have about 2,500 times as much selenium as other nuts. Increased intake of selenium has been tied to lower rates of cancer (particularly prostate cancer) and heart disease. The benefits don’t stop there. Brazil nuts are also high in zinc, a mineral that’s essential for proper digestion and metabolism.
Walnuts
Walnuts have the highest amount of omega-3 fatty acids of any tree nut, and are the richest known food source for melatonin, a hormone that protects cells of the body from damage by free radicals. University of Texas researchers found that the nutrients in walnuts may cut delay or lessen the severity of neurodegenerative diseases of aging such as Parkinson’s and Alzheimer’s. Want more? The Lipid Clinic in Spain found that walnut’s polyunsaturated fats may protect arteries from the harm associated with a meal high in saturated fat, a benefit that unmatched by olive oil. The Food and Drug Administration weighed in by stating that eating 1.5 oz of walnuts daily may reduce the risk of heart disease.