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In Today's Issue
- 3 critical reasons you have cellulite...
- Nuts: Best Food For High Nutrients And Vitamins Intake
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
3 critical reasons you have cellulite...
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Nuts: Best Food For High Nutrients And Vitamins Intake
Dear Reader,
Nuts are so much more than just a topping on a desert, or an unobtrusive snack. Nuts may hold the secret to living longer and healthier according to experts. New research, a two decades long study involving over 119,000 subjects, has found that those who regularly eat peanuts live longer than those who don't, even after taking other things into account. Nuts may be as close to a "superfood" as you can get, though many experts shy away from the term, preferring to focus instead on variety of
healthy foods as part of an overall balanced diet.
Superfood gives the impression that you can eat only this food and be well. That's just not the case, but nuts are a good for you option that you might want to try.
Nuts are a natural source of cancer fighting antioxidants and also have lots of essential minerals like copper, zinc, iron, magnesium and manganese. They are an exceptional way to get vitamin B and E, plus those heart healthy omega-3 fatty acids. And while nuts are
fatty, it's mostly "good" fats that in moderation can cut the risk of stroke and heart disease. What's more, all the fiber that's in nuts helps fill you up.
The most recent study on nuts, appearing in The New England Journal of Medicine, found that those who had a snack of nuts seven times a week were a fifth less apt to die during the study period. For subjects who ate nuts only once a week, the drop in mortality rates was 7%, not too bad. These figures held even if the subject didn't
exercise, didn't eat fruits and veggies and was overweight.
If you were to choose just one nut, almonds would be the one to go with. They are the top source of protein of all the nuts, have lots of fiber and vitamin E, calcium, protein, iron, magnesium, potassium, zinc, niacin and copper. But, almonds are high in calories (second to macadamias) so if you're watching your weight, limit your portion to 20 to 25 nuts in a single serving,
Here's what you should know about the other
types of nuts...
Brazil nuts are a great source of selenium and magnesium, as well as protein, fiber, calcium, potassium, zinc and vitamin E. They may be helpful to those with thyroid disease, but discuss adding them to your diet with your doctor before doing so.
Cashews are particularly rich in both iron and zinc, but they also bring you plenty of protein, magnesium, potassium, vitamin B6, folate, vitamin E and omega-3s.
Hazelnuts are a flavorful source of protein, fiber, calcium, iron, magnesium, potassium, zinc, thiamin, vitamin B6, folate and vitamin E.
Macadamia nuts are one of the most fattening nuts, but are a natural source of fiber, iron, niacin, a superb source of omega-3s as well as calcium and potassium. Some digestions struggle with the richness, so eat in moderation, no more than 9 or 10 in one serving.
Continues below...
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your immune system, and recover faster from colds using these doctor-approved home remedies... As well as sleep better, look younger and treat any skin problem with your own skin care home remedies and recipes. Click through now to discover the "hidden" kitchen cupboard cures - proven by clinical trials.*Disclosure: compensated affiliate*
Nuts: Best Food For High Nutrients And Vitamins Intake Continued...
Peanuts are an excellent source of protein as well as having plenty of fiber, iron, potassium, zinc, riboflavin, vitamin E and niacin and are by far the most popular of the nuts. Plus, they have the same levels of antioxidants as what's in strawberries, so they are incredibly good for you. Just don't eat them covered in salt.
Pecans are loaded with sterols (known to help bring down cholesterol levels) so they win out as one of the most heart healthy nuts, as well as being a great source of fiber, zinc and vitamin E.
Pistachios give you plenty of potassium and vitamin B6 as well as being good sources of protein, fiber, calcium, iron, thiamin, and vitamin E. A single pistachio has 4 calories so moderation is key here.
Walnuts are your best source of disease fighting antioxidants and also packed full of fiber, calcium, iron, zinc, vitamin B6, folate and heart healthy omega-3 fatty acids that are known to help protect against both stroke and heart disease.
As you can see, each of the different types of nuts brings its own benefits. Some are higher in vitamins, others have more omega-3s, so it's best to try and eat a regular portion (about the size of a golf ball, or 30g) of mixed nuts. Be sure to choose unprocessed nuts, not those loaded with salt or dry roasted.
Remember too that along with all the good things, nuts do have lots of calories.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.dailymail.co.uk/health/article-2515319/Why-nuts-nuts.html
Study abstract, 11.21.13, The New England Journal of Medicine:
http://www.nejm.org/doi/full/10.1056/NEJMoa1307352
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