Nuts are a healthful snack. Almonds, walnuts, cashews, macadamia nuts, Brazil nuts, pecans, hazelnuts, pistachios, pine nuts and peanuts all have high nutritional value. They are rich in antioxidants, have a mixture of omega-3,-6 and -9 fatty acids and have been shown to be protective of our hearts and nerves. Nuts have phenols, which protect against cancer and provide sustained energy without significantly increasing blood sugar levels. The Nurses’ Health Study reports that eating 1 ounce of nuts per week reduces the risk of gallbladder disease by 25 percent and can reduce your risk of heart disease by as much as 30 percent. Each type of nut has its own nutritional benefits. Brazil nuts contain the mineral selenium, which removes toxins and strengthens your skin and arteries. An ounce of almonds, about 26, provides nearly 40 percent of the daily recommended vitamin E. One ounce of walnuts, around eight halves, offers 40 percent of the recommended manganese, which is important for a healthy spine and controlling blood sugars. The catch is nuts are high in calories, so limit servings to 1 ounce, which has less than 200 calories.
This nutrition tip is from Dr. Kathryn Kolasa, registered dietitian and professor of family medicine at the Brody School of Medicine, and Nathaniel Kearney, medical student.