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Nuts and nutrition.
Nuts aren't all the same.






Nuts and nutrition.

Nuts have many unique and health benefits and taste great. High in protein, fiber and antioxidants. The protein in nuts helps you feel full longer which results in you eating less. Recent studies have shown that consuming one ounce of nuts daily reduce the risk of developing diabetes.

The FDA recommends a daily serving of one ounce of nuts (approximately two tablespoons). "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. See nutrition information for fat content."

But the exact way in which nuts help reduce heart disease risk may not be due solely to the "good" fats found in nuts. Nuts are good sources of many other nutrients, such as dietary fiber, several B vitamins, antioxidant vitamin E, magnesium and copper. In a recent article, researchers from the Pennsylvania State University suggest that the cholesterol lowering effect of nuts is about 25% higher than would be expected based solely on the "good" fat content of nuts. It appears that besides the "good" fats in nuts, one or more of these other nutrients may help provide the additional cholesterol lowering benefit, hence heart protective effects. More study is needed in this area, but the preliminary results are interesting.

While the research on nuts' beneficial effects on heart health is positive, nuts are still a calorifically dense food. For that reason, it's important not only to substitute them in place of foods that contain higher amounts of saturated fat, but to do so without increasing the total number of calories in your diet that you need to maintain a healthy body weight.

Remember that all nuts need to be consumed in moderation (1 ounce of your choice daily) and in the roasted or unsalted variety. You can get more in your diet as well as snacks. For example: nut butters make great spreads on crackers, bagels, pancakes and fruit.  

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nuts and nutrition

Almond Nutritional Info 1oz serving.
14 halves with 4 g. protein, 190 calories
and 2.5 g. monosaturated fat.
Fiber 12% DV (Daily Value)
Vitamin E 35% DV
Riboflavin 15% DV
Phosphorus 15% DV
Magnesium 20% DV
Copper 15% DV
Manganese 35% DV
Brazil Nut Nutritional Info (per 1 oz
serving about 8 nuts with 4 g. protein,
190 calories and 7 g. monosaturated fat
Thiamine 10% DV
Phosphorus 20% DV
Magnesium 25% DV
Selenium >50% DV
Copper 25% DV
Manganese 15% DV
Cashew Nutritional Info (per 1 oz [28g]
serving 18 nuts with 4 g. protein,
160 calories and 8 g. monosaturated fat
Iron 10% DV
Phosphorus 15% DV
Magnesium 20% DV
Zinc 10% DV
Copper 30% DV
Manganese 10% DV
Walnut Nutritional Info (per 1 oz [28g]
serving 14 halves with 4 g. protein, 190 calories and 2.5 g. monosaturated fat.
Walnuts are rich in Omega-3s
(reducing fat and cholesterol).
Phosphorus 10% DV
Magnesium 10% DV
Copper 25% DV
Manganese 50% DV

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Please read legal disclaimer
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information contained herein are not intended to diagnose, treat, cure or prevent any diseases or medical problems. This is not intended to replace your doctor's recommendations. The information is provided for educational purposes only. Nutritional benefits may vary from one person to another.


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