Health Nuts: Eating Nuts May Be Healthful
Get Your Nut Nutrition
Other Nutrients in Nuts
- Potassium—For example, one ounce of almonds has 208 milligrams of potassium, a mineral needed for organ proper function.
- Selenium—Brazil nuts have an especially high amount of the mineral selenium, which acts as an antioxidant.
- Folate—Nuts like walnuts have this B vitamin, which plays a role in reducing the risk of neural tube birth defects in babies.
- Plant sterols—Plant sterols, found in peanuts, may help to reduce cholesterol levels.
Make Room for Nuts
- 9 restaurant-style tortilla chips
- 1-½ chewy chocolate-chip granola bars
- 14 ounces of soda or beer
- 1 package of 6 cheese and crackers
- 1/3 cup ice cream
- 10 ounces of Fresh Samantha fruit juice smoothie
- 18 Baked Lays potato chips
- ¾ of a package of plain M&M’s
- Six ounces of a 10-ounce café mocha
- 1-¼ Nutri-Grain cereal bar, strawberry
Add Nuts to Your Diet
- Add nuts to your morning meal.
- Make an easy batch of homemade granola bars with oats, cheerios, peanut butter, and dried fruit. Grab and go.
- Make your own trail mix with your favorite nuts, dried fruits (apricots, cranberries, raisins), and a high-fiber cereal.
- Mix some nuts into your pasta dishes. Try adding walnuts to your pasta tossed with olive oil, fresh basil, and tomatoes. Also try using peanut butter as a sauce, tossed with penne pasta, roasted butternut squash, eggplant, and shallots.
- Add nuts to side dishes. Try brown rice, raisins, and hazelnuts. Or add pine nuts to your couscous with feta cheese and sun-dried tomatoes. Add almonds to your green beans, or hazelnuts to your sautéed spinach.
- Mix finely chopped nuts with an equal amount of seasoned breadcrumbs to coat your fish or chicken with flavor before baking, broiling, or grilling.
- Stir nuts into your stir-fry dishes. Try adding some peanut butter to create a thicker stir-fry sauce.
- Add nuts to your favorite chicken salad recipe. Spice up your chicken salad with curry powder, grapes, and almonds. Or try chicken salad with apples and walnuts.
- Try whipping up an almond smoothie. Put a handful of nuts in a blender with some milk, ice, vanilla or almond extract, and a sweetener of your choice (maple syrup, honey, brown sugar, etc). Blend well. Make it thick, freeze it, and eat it like ice cream.
Eat Right—American Academy of Nutrition and Dietetics http://www.eatright.org
American Heart Association http://www.heart.org
Canada's Food Guide http://www.hc-sc.gc.ca
Dietitians of Canada http://www.dietitians.ca
Arginine. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated September 18, 2014. Accessed March 9, 2015.
Bernstein AM, Sun Q, et al. Major dietary protein sources and risk of coronary heart disease in women. Circulation. 2010;122(9):876-883.
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated February 5, 2015. Accessed March 9, 2015.
Dreher ML. Pistachio nuts: Composition and potential health benefits. Nutr Rev. 2012;70(4):234-240.
Let's go nuts. Harv Health Lett. 2011;36(3):3.
Nut health. Nut Health website. Available at: http://nuthealth.org. Accessed June 19, 2013.
Nuts for nutrition. University of Nebraska—Lincoln UNL Food website. Available at: http://food.unl.edu/fnh/nuts-for-nutrition. Accessed March 9, 2015.
Ros E. Health benefits of nut consumption. Nutrients. 2010;2(7):685-682.
Ros E, Tapsell LC, et al. Nuts and berries for heart health. Curr Atheroscler Rep. 2010;12(6):397-406.
Sabate J, Wien M. Nuts, blood lipids and cardiovascular disease. Asia Pac J Clin Nutr. 2010;19(1):131-136.
Walnuts and arteries. Harv Heart Lett. 2010;20(9):6.
- Reviewer: Michael Woods, MD
- Review Date: 03/2015 -
- Update Date: 03/09/2015 -