Nuts

The Top 9 Nuts to Eat for Better Health

---

Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. Nuts also appear to improve the health of the lining of your arteries. Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:. As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories.

That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.

Instead of eating foods with unhealthy saturated fats, try substituting a handful of nuts or a tablespoon or two of a nut spread. The American Heart Association recommends eating about four servings of unsalted nuts a week. Select raw or dry-roasted nuts rather than those cooked in oil. A serving is a small handful 1.

But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.

Nut (fruit)

The type of nuts you choose to eat probably doesn't matter much. Most nuts appear to be generally healthy, though some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids.

Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt. Here's some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or Nut oils are also a good source of healthy nutrients, but they lack the fiber found in whole nuts.

Walnut oil is the highest in omega-3s. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oil, if overheated, can become bitter. Just like with nuts, use nut oil in moderation, as the oils are high in fat and calories. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.

Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised. A single copy of these materials may be reprinted for noncommercial personal use only. This content does not have an English version. This content does not have an Arabic version.

Nuts and your heart: Eating nuts for heart health. Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients. Macadamia Nuts, Pecans Ounce for ounce, macadamia nuts 10 to 12 nuts; 2 grams protein, 21 grams fat and pecans 18 to 20 halves; 3 grams protein, 20 grams fat have the most calories— each—along with the lowest amounts of protein and the highest amounts of fats.

However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients. Walnuts While all nuts contain eart-healthy monounsaturated fats, walnuts 14 halves contain calories, 18 grams fat, 4 grams protein have high amounts of heart-healthy alpha linoleic acid ALA , a type of omega-3 fatty acid found in plants.

Research has suggested that ALA may help heart arrhythmias, and a Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.

Explore Health

The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits. Peanuts Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.

Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts about 28 unshelled nuts contains about calories, 7 grams protein, and 14 grams fat. Brazil Nuts, Pecans Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk.

One ounce of Brazil nuts 6 nuts contains about calories, 19 grams fat, and 4 grams protein. Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia BPH , or enlarged prostate. One ounce of pecans 18 to 20 halves contains about calories, 21 grams fat, and 3 grams protein. Almonds Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health.

Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors.

Because nuts are so high in calories and so tasty, to boot! Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs , each containing a calorie mix of cashews, almonds, and macadamia nuts. Avoid anything in a tub We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box or in this case, the giant tub when a craving hits.

Beer Nuts' "original" formula—peanuts coated with a sweet and salty glaze—aren't a bad choice themselves calories, 14 grams fat, and 2 grams sugar per ounce , but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have calories, 13 grams fat, and 1 gram of sugar per ounce.

We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Nuts or seeds generally are also a significant source of nutrition for wildlife. This is particularly true in temperate climates where animals such as jays and squirrels store acorns and other nuts during the autumn to keep from starving during the late autumn, all of winter, and early spring.

Nuts used for food, whether true nut or not, are among the most common food allergens. Some fruits and seeds that do not meet the botanical definition but are nuts in the culinary sense are:. Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic acid and linolenic acid , vitamins, and essential amino acids.

Nuts and your heart: Eating nuts for heart health

Many nuts are good sources of vitamin E, vitamin B 2 , folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium. People who eat nuts may have lower risk for some diseases, such as cardiovascular diseases and cancer. Nuts were first linked to protection against CHD in Although nuts contain various substances thought to possess cardioprotective effects, their omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response.

Consequently, dietitians frequently recommend that nuts be included in diets of people with insulin resistance such as Type 2 diabetes mellitus. The nut of the horse-chestnut tree Aesculus species, especially Aesculus hippocastanum , is called a conker in the British Isles. Conkers are inedible because they contain toxic glucoside aesculin. They are used in a popular children's game, known as conkers , where the nuts are threaded onto a strong cord and then each contestant attempts to break their opponent's conker by hitting it with their own.

Horse chestnuts are also popular slingshot ammunition. Nuts A Global History. From Wikipedia, the free encyclopedia. The encyclopedia of seeds:

• Über Einzelne (German Edition)
• Arabelles Shadows
• Hit and Run (Keller Book 4)
• Yoga Back Bend Basics: Beginners Yoga Routine for Learning Wheel Pose
• Missing Time
• Chasing Newsroom Diversity: From Jim Crow to Affirmative Action (History of Communication)