Health Benefits of Nuts

Nuts to you! Just a small handful of nuts is packed with protein, other nutrients, fiber, and health-protective plant substances. Stick to a small serving so calories don’t add up. In fact, 11⁄2 ounces of nuts a day may reduce your chance of heart disease if the sat fats and cholesterol in your food choices are low!

Different nuts have different benefits: almonds for the most fiber, almonds and hazelnuts for the most vitamin E (an antioxidant), pecans for more cancer-fighting ellagic acid, Brazil nuts for more selenium (another antioxidant), cashews and pistachios for more potassium, walnuts for omega-3 fatty acids.Many nuts also have phytic acid, which may reduce cancer risk and help control blood sugar, cholesterol, and triglycerides.

Wonder about the fat? It’s mostly monounsaturated—the kind that doesn’t raise your blood cholesterol. And nuts are cholesterol-free, too.

Pick an easy nutritious culinary idea today.

  • Use nuts as a condiment. Sprinkle on soup, salad, yogurt, chicken or fish, or cooked veggies.
  • Switch nuts for different benefits. Try chopped hazelnuts in salads, walnuts in pesto, or pistachios on baked fish.
  • Try this crumby idea: Mix finely chopped nuts in a bread crumb topping.
  • Give a toast to nuts! Toast nuts in a dry skillet over medium heat for 3 to 5 minutes, shaking often, to intensify their flavor.
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Posted in Healthy Eating Challenge (365 Days)

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