The Health Benefits of Eating Nuts

Nuts have been given a bad rap over the years. High in calories and fats, dieters have traditionally been warned to steer clear of them! They are so tasty that it is difficult not to eat too many, but research has shown that there are good reasons to add a moderate amount of nuts to well-balanced diet.

The fats in nuts are mostly heart-friendly mono- and polyunsaturated fats which can help reduce cholesterol levels. Nuts are the best source of plant proteins. They are rich in fiber, antioxidants and phytonutrients, which help protect against cancer and other chronic diseases. Nuts also add other essential nutrients to your diet, including manganese, magnesium, selenium, zinc, iron, chromium, phosphorous, and folate. Eating nuts may play a role in other aspects of general good health as well as heart health.

Studies have shown that people who eat nuts regularly, at least 5 times a week, reduce their risk of heart disease or heart attack by up to 50%. The FDA has approved heart health claims for seven types of nuts, including almonds, peanuts (actually a legume), pecans, some pine nuts, hazelnuts, walnuts and pistachios. Other nuts, and seeds such as pumpkin and sunflower, also may have health benefits.

A handful of nuts per day, one or two ounces, is enough to reap their nutritious advantages. It won't do you any good to add nuts to your diet if you cover them with salt, sugary coatings or chocolate, or keep eating the same saturated-fat foods. Substitute snacks and foods that are high in saturated fats with nuts and you can offset the calories while adding vital nutrients to your diet. Nuts are so dense with nutrients that they may satisfy hunger pangs with fewer calories than snacks with little nutritional value.

Snack on unsalted nuts instead of chips, or replace that lunch meat sandwich with peanut butter on whole grain toast. Other nuts also make tasty butters. Grind them up in a blender or food processor until they are as smooth as you like, and add a very small amount of vegetable oil to make it a spreadable consistency.