Alternative Medicine Food Medicine

Health Nuts

The United States Food and Drug Administration (USDA) says that eating 1/3 cp or 42.5g of nuts a day as part of a diet low in cholesterol and saturated fat may help reduce the risk of cardiovascular disease. Below is the nutritional content and caloric value of various health nuts in that amount.

Health nuts are rich in proteins, vitamins (folic acid, niacin and vitamins E and B6) as well as minerals like magnesium, copper, zinc, selenium, phosphorus and potassium. Eat health nuts daily if you like, but in moderation those that are raw, or unroasted, unsaled and without honey or sugar coatings. Eat health nuts as a snack or with salads.

Health nuts also contain saturated fats (and unsaturated fats) which is similar to animal fat and contribute to low density lipoprotein (LDL) cholesterol. LDL is the bad cholesterol which leads to higher risk of stroke and heart disease when they clog up the arteries.

Almonds (30-36 kernels)

Calories: 246
Protein: 9g
Saturated fat: 1.7g
Total fat: 21g
Rich in vitamin E, magnesium, phosphorus

Ginkgo nuts (canned - 20-23 kernels)

Calories: 47
Protein: 0.7g
Saturated fat: 0.1g
Total fat: 0.5g
High in fibre

Pecans (27-30 kernels)

Calories: 294
Protein: 5g
Saturated fat: 2.7g
Total fat: 30g
Rich in manganes, zinc

Brazil nuts (9-12 kernels)

Calories: 279
Protein: 6g
Saturated: 6.4g
Total fat: 26g
Rich in selenium, copper, linoleic acid, magnesium

Macadamia nuts (15-18 kernels)

Calories: 305
Protein: 3g
Saturated fat: 5.1g
Total fat: 33g
Rich in manganese, thiamin (vitamin B1)

Pine nuts (about 200 kernels)

Calories: 240
Protein: 11g
Saturated fat: 3.3g
Total fat: 21g
Rich in vitamin K, manganese, magnesium

Cashew nuts (24-27 kernels)