Go Nuts for Nuts!

Dr. Amarjeet Bhatia    08-01-2016 Consult

Nuts are nutritious foods and have been linked to lower cholesterol, better heart health, weight control, and lower cancer risk.  A handful can pack your diet with protein, fiber, unsaturated fats and important vitamins & minerals. Here's how your health benefits each time you munch on a handful of nuts.

Walnuts- In addition to containing the most antioxidants of all nuts, which help protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging, walnuts are the richest in omega-3 fatty acids.
Serving info: 1 whole walnut = 26 calories, 2.5 grams fat

Almonds- They contain the most fiber compared to other nuts and are richest in vitamin E. Almonds help in reducing bad cholesterol and deceases insulin resistance. Almonds safeguard your gut. Almonds raise levels of good bacteria thus improving body's immune system.
Serving info: 10 almonds = 73 calories, 6.5 grams fat

Cashew Nuts- Cashews are rich in iron and zinc. Iron plays a vital role in preventing anemia, and zinc is vital for good immunity. Cashews are also good source of magnesium which helps in improving memory and protect against age-related memory loss.
Serving info: 10 cashew nuts = 91 calories, 7.2 grams fat 

Pistachios-They are the most slimming nuts, with less than four calories each. Cancer researchers found that eating two ounces of pistachios daily may reduce the risk of lung cancer. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles. 
Serving info: 10 pistachios = 32 calories, 2.8 grams fat

Peanuts- They contain sufficient levels of mono-unsaturated fatty acids (MUFA), which helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" level in the blood. This is beneficial in preventing coronary artery disease and stroke risk by favoring healthy blood lipid profile. Peanuts are excellent source of resveratrol, an antioxidant, which has been found to have protective function against cancers, degenerative nerve disease, and viral/fungal infections.
Serving info: 10 grams of peanuts= 56 calories, 4.9 grams fat

Hazelnuts- An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They're also rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.
Serving info: 20 hazelnuts = 180 calories, 17 grams fat

So, don't stay away from nuts, consume in moderation and enjoy good health!