chocolate nut

Oh Nuts - Get the Facts on Nuts!

By Carolyn Pennington

Oh nuts, is right. Nuts are often forgotten in the Standard American Diet, but if eaten regularly, and raw, they are rich in nutrients and provide a wide variety of health benefits.

What are raw nuts?

Raw nuts are nuts that have not been heated. Often times when nuts are shelled and packaged they are heated. Sometimes they are sold as roasted. But to gain the most nutritional value buy raw organic nuts.

Why are nuts healthy?

A study out of the Harvard School of Public Health reported that more than 83,000 participants (women) who ate nuts five times per week (or more) significantly lowered their risk for type 2 diabetes compared with those who never or rarely consumed nuts. Also, the women in this study who ate nuts at least five times a week reduced their risk by almost 30 percent. (Journal of the American Medical Association, 2002, vol. 288, no. 20). Add this to a growing body of other pro-nut research, including a 1992 study from Loma Linda University. A 50% reduction (approx) of both fatal and nonfatal heart attacks was found among those who consumed nuts five or more times per week, as compared with those who ate nuts less than once a week.

What nutrients are found in nuts?

• Almonds: The most alkaline nut, high in fat, protein and vitamin E
• Brazil Nuts: Low-fat, rich in fiber, high in protein
• Hazelnuts: Rich in selenium, aid in normalizing the metabolism
• Macadamia nuts: Rich in niacin, help rejuvenate the liver and discourage the craving for alcohol
• Pecans: High in fat, Vitamin B6, assist in repairing damaged cells in diseased hearts
• Pine Nuts: One of the best known sources of protein in the nut family
• Pistachio: Are beneficial for healing constipation and help purify the blood and tone the liver and kidneys
• Walnuts: Rich in calcium, vitamin E and fiber. They are a good source of Omega-3 fatty acids. They are a natural laxative and used to strengthen the kidneys and lungs, to lubricate the large intestine and improve metabolism.

Nuts Are Rich In:

• Monounsaturated and polyunsaturated fats, which can reduce blood cholesterol, especially when substituted for foods rich in saturated fat, such as meat or cheese.
• Folic acid and other B vitamins, which may reduce the risk of heart disease.
• Vitamin E, known to be cardio protective. Almonds and hazelnuts have more vitamin E than other nuts do.
• Copper, potassium, and magnesium- all three are linked to heart health.

What if I don’t love nuts?

Raw nuts are loaded with nutrients, and health benefits, so they are worth incorporating into your diet. Try adding a handful of cashews into a smoothie instead of dairy. You’ll be surprised at how creamy they make the smoothie. They are great blended with dates and oats to make deliciously healthy pie crusts. There are many ways to sneak raw nuts into your diet without even realizing they are there. And the next time you hear oh, nuts–just think oh yeah. nuts and eat a handful!

You may want to check out my other guide on personalized chocolate and chocolate cups