Let’s Get a Little Nutty
You have probably heard you should eat nuts more often. Do you ever wonder why? Here are three reasons why:
- Nuts are full of fiber. The fiber in nuts both helps you feel full longer, helps to clean out your colon, improves waste elimination and helps to reduce cholesterol.
- Nuts are a great source of good fats. That’s right, some fat is good. They are a great source of essential fatty acids which can reduce your risk of heart disease, reduce inflammation that leads to many issues including arthritis and aid in keeping your brain tissues healthy.
- Nuts are super convenient. You can bring nuts with you anywhere. They will be fine in your car summer, winter, spring, and fall. They fit nicely in even the smallest purse or pant pocket. They can sit in your desk drawer at work without taking much space and without making your desk smell bad.
However, not all nuts are created equal. Some nuts have higher levels of saturated fat and should be eaten less often. A serving size is one ounce. See within the parentheses of each nut for the average number of nuts in one ounce. Below are the top five nuts for their health benefits:
- Pistachio (49 nuts) – 158 calories with 3 grams of fiber
- Almonds (23 nuts) – 163 calories with 4 grams of fiber
- Hazelnuts (21 nuts) – 178 calories with 3 grams of fiber
- Walnuts (14 halves) – 185 calories with 2 grams of fiber
- Brazil Nuts (6 nuts) – 186 calories with 2 grams of fiber
Too much of a good thing is still too much. Be careful not to over-consume nuts as they are high in calories and fat (no matter how good some of the fat is). Try eating one to two servings per day.
Tagged calories, cholesterol, eating, essential fatty acids, food, health, high blood pressure, nutrition, nuts, reduce the risk of disease, wellness
