A Handful of Nuts

I know it's the holiday weekend, and that this posting may not get as much traction, but I have to post this!

Just came across this Yahoo! article on healthy nuts. I am usually a chunky peanut butter eater so I get my nuts that way. I occasionally will add a few pine nuts (super expensive, but really good!) to a salad or pasta dish to bump it up a bit. However below are the really good nuts in a Cliff's Notes version of the Yahoo! article (cut & paste):

Pistachios are known as "the skinny nut," as they only contain about 3 calories apiece, are low in fat, and have a high amount of fiber. Pistachio nuts are a great source of vitamin B6, protein, potassium, and thiamin.

As great sources of iron, cashew nuts contain twice as much iron as ground beef, making them a great source for vegetarians and pregnant women. They're also rich in magnesium, which helps maintain healthy bones and is vital for energy. Cashews are also a source of calcium, vitamin B, zinc, folic acid, vitamin E, and trace amounts of omega-3 fatty acids.

Pecans are a great source of vitamin E and studies have shown they are can protect against Alzheimer's disease, cancer, and heart disease. Pecans are packed with plant sterols and are also antioxidant-rich, which helps prevent the plaque formation that causes hardening of the arteries and can be effective for lowering cholesterol levels. As pecans are a good source of vitamin B3, they are the perfect choice if you're feeling lethargic, as this vitamin helps us access the energy in our food.

Peanuts are rich in antioxidants, which protect cells from damage linked to heart disease and cancer. They are also good for keeping blood sugar levels even and so could be a source of protection against type-2 diabetes. They are a good source of vitamin E, which helps protect the skin, and they contain adequate amounts of vitamin B, fiber, potassium, and magnesium.

The greatest health benefit of the Brazil nut is its high selenium content. It has been claimed that selenium can help protect again prostate and breast cancers, AIDS symptoms, male fertility, skin disorders, anxiety, and asthma. It is also crucial for thyroid health. But eating Brazil nuts in large quantities may cause selenosis, also known as selenium poisoning. Thankfully, you only need one Brazil nut each day to get the recommended daily amount of selenium.


So that's all. Hopefully you learned something. Now go enjoy the holiday weekend and eat your nuts!

--JB