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prasanna
Age: 49 Zodiac: 
| Joined: 20 Feb 2008 |
| Posts: 4397 |
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Location: DUBAI, Los Angeles, Chennai
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 Posted: Mon Feb 02, 2009 11:43 am |
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Nutritional Benefits of Specific Nuts
* Almonds:
This is regarded as the most nutritious of all nuts, containing about 18 percent protein. Almonds have been used medicinally to remedy the nervous and digestive systems. Besides being a rich source of protein, almonds contain the phytonutrient phytosterol that may help reduce the risk of cancer. Almonds also contain 8 percent of the daily value of calcium, which is the amount in about one-third of a cup of milk.
* Walnuts :
Walnuts are rich in Omega 3 fatty acids and both of these types of nuts contain folate, which is a B vitamin that protects against birth defects and may also protect against cancer and heart disease.
* Peanuts:
They are actually a legume along with dry beans, peas and lentils. Aside from containing a high amount of folate, they are also an excellent source of niacin.
* Pecans:
They are an excellent source of oleic acid, a monounsaturated fat. Monounsaturated fats such as oleic acids, (also found in olive oil), have a protective effect on the blood, lower total blood cholesterol and preserve “good” cholesterol that helps fight against heart disease.
* Pistachios:
They contain significant amounts of omega 3 fatty acid, linoleic acid, magnesium, copper and potassium, and a high level of beta-sitoserol, which is one of the several plant sterols implicated in lowering cholesterol.
One of the most favored ways of including nuts in the diet is to sprinkle your favorite crushed nuts in your breakfast cereal or snacks
* Mix finely chopped nuts with an equal amount of seasoned breadcrumbs to coat your baked or boiled vegetables
* Add nuts to your salads.
* Mix some nuts into your pasta dishes. Try adding walnuts or even use peanut butter as a sauce.
* Add nuts in your vegetable dishes.
* Make a nutty milkshake or smoothie. Blend a handful of almonds or any nut of your choice together with the ingredients and you’ll get a delicious, nutty dessert.
Additional Health Benefits of Nuts
* In 2003, the US Food and Drug Administration (FDA) approved the package label, which claims that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
* Research has found that as long as you control total calories, eating a handful of nuts daily may help prevent weight gain and possibly promote weight loss. This is because, the fat, protein and fiber in nuts promote a feeling of fullness, therefore, making you eat less.
* In the Journal of the American Medical Association, it is stated that based on a study, women who ate five or more 1 ounce servings of nuts/peanuts per week reduced their risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.
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