Superfoods Series: Nuts And Seeds Part One
by Kurt M
Nuts are highly favored natural €fast foods€ worldwide thanks to their satisfying flavor, texture and portability. Their high protein levels will keep you going strong, and their healthy monounsaturated fats are good for your heart. Compare that to a cheeseburger.
Nine years ago, the FDA approved the following health claim for nut packaging labels: "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."
A typical short list of commonly-known healthy nuts is usually comprised of: walnuts, cashews, pecans, and almonds. There are, however, literally hundreds of different nuts available. I have compiled a short list of some lesser known nut varieties that you may enjoy just as much.
1. Brazil Nuts
These nuts are grown on a large tree in the Amazon jungle that can grow to over 100 feet tall. They contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium helps neutralize dangerous free radicals. Clinical studies have found that the high amounts of selenium in Brazil nuts may prevent breast cancer.
These nuts have a tender texture and a mild flavor.
These nuts have a tender texture and a mild flavor.
2. Black Walnuts
Black walnut trees are native to North America. They offer various nutrients including omega-3 fatty acids, which protect the heart, promote better cognitive function. They also provide anti-inflammatory benefits for psoriasis, eczema, rheumatoid arthritis, and early-stage asthma. Researchers have isolated over a dozen polyphenols (A kind of chemical that theoretically may protect against some common health problems and possibly certain effects of aging) in walnuts. Most people describe the flavor as €smoky with a mild residual in the background.€
3. Hazelnuts (Filberts)
Hazelnuts are a highly nutritious source of magnesium, dietary fiber, E and B vitamins. Hazelnuts also contain phytonutrients such as arginine, an amino acid that relaxes blood vessels, and may inhibit tumor growth and boost immunity. Their strong flavor and aromatic nature is a consistent favorite of chefs and coffee connoisseurs worldwide.
4. Pine Nuts
4. Pine Nuts
Pine nuts also contain certain fatty acids that may initiate the release of an appetite-suppressing hormone called cholecystokinin (CCK). They are technically seedlings of pinecones, not nuts, but they have a mild, nut-like flavor and provide excellent nutrition. Pine nuts are a rich source of heart-healthy monounsaturated fats, and they're full of vitamins A, C and D. They are technically seedlings of pinecones, not nuts, but they have a mild, nut-like flavor and provide excellent nutrition.
5. Macadamia Nuts
5. Macadamia Nuts
Most people are aware that macadamias are grown commercially in Hawaii but, some are unaware that they are actually native to Australia. These nuts are high in potassium, magnesium, protein, fiber, and healthy monounsaturated fats. A scientific study found that people who had added macadamia nuts to their diets for just one month had a total LDL (bad cholesterol) drop by a full ten points compared to those eating the traditional American diet. Macadamias taste similar to hazelnuts, but with a richer, more buttery flavor.
6. Chestnuts
Chestnuts have been found to have the lowest fat of all nuts, and have a nutritional profile similar to brown rice. They can contain as much vitamin C as lemons, lots of fiber and about one-third the calories of peanuts and cashews. Chestnuts must be boiled or roasted before you eat them, and when you do this it brings out a sweet flavor, and their texture becomes similar to potatoes.
This is just a small sample of nuts available for purchase to the masses. They are highly recommended for both their unique flavors numerous health benefits.
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