What are the benefits of eating; walnuts, almonds, pecans etc.?

I love pecans, almonds, walnuts, pistachios. I don't care much for nuts like cashews or peanuts.

I wanted to know how nuts such as those listed help your body and how you should eat them on a daily basis to better your chances of healthy eating.

Are any nuts better to eat than the other?

Is there a best 'nut' to eat as far as health is concerned?

Thank you

11 Responses to “What are the benefits of eating; walnuts, almonds, pecans etc.?”

  1. romancexxmy2 Says:

    Protein – Soy burgers and other "veggie" meats, soy milk, tofu, soy cheese, low fat milk, yogurt and cheese, nuts and soy nuts, peanut butter, eggs and egg whites
    Iron – Enriched grains, pasta, rice and breads, iron-fortified ready-to-eat cereals and "veggie" meats, oatmeal, barley, nuts, sunflower seeds, legumes (dried peas and beans, such as black, kidney and navy beans and chick peas), whole wheat bread, blackstrap molasses, tomato juice, broccoli, and dried fruits such as apricots, currants, figs, raisins and prunes
    Zinc – Soy milk, tofu, fortified soy burgers, soybeans, cooked or dry roasted, fortified "veggie" meats, legumes, nuts and seeds, wheat germ and fortified ready-to-eat cereals
    Vitamin B12 – Eggs and low fat or nonfat dairy foods. Fortified foods such as ready-to-eat cereals, soy milk and soy burgers. Note: Check the Nutrition Fact Panel on the food product’s label to ensure that vitamin B12 has been added. A vitamin supplement is also an option.
    Calcium – Low fat or nonfat dairy foods, calcium fortified soy milk and orange juice or other calcium-fortified foods, tofu made with calcium, broccoli, bok choy, okra, kale, mustard greens, almonds and a calcium supplement
    Vitamin D – Low fat or nonfat milk, fortified soy milk, soy yogurt, regular yogurt and ready-to-eat cereals. A vitamin supplement is also a reliable source.
    Vitamin A – Fortified low fat or nonfat milk, deep orange and leafy green vegetables and fruits, such as pumpkin, butternut squash, carrots, apricots, cantaloupes, spinach and kale
    Omega-3-Fatty Acids – Fish, especially fatty fish, such as salmon and sardines, walnuts, ground flaxseeds, tofu, soybeans, and soybean, canola, flaxseed and walnut oils

    Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 – the good fats) which have all been shown to lower LDL cholesterol.

    In 2003, the FDA approved the following health claim for 7 kinds of nuts

    "Scientific evidence suggests but does not prove that eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

    The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day . For instance, instead of adding chocolate chips when making cookies, sprinkle on some nuts. Or instead of making a deli meat sandwich, try a nut butter toast.

    Bottom Line: FDA only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g. However that doesn't mean you should restrict yourself to these 7 nuts only. In addition to nuts, seeds such as flax seeds, pumpkin seeds and sunflower seeds may offer the same heart health benefits. Again moderation is the key – limit your intake to 1 to 2 oz of unsalted nuts per day.

  2. eminthesr Says:

    They all have healthy fats. Your body needs fat, but the healthy kind, and nuts have them.

    They're also a great source of protein.

    I'm not sure if any is better than the other…

  3. pln_lod Says:

    Omega fatty acids, & protien.

    Almonds are supposed to be the best.

  4. dtwladyhawk Says:

    Omega 3 fatty acids (like from fish)

  5. Wacko Warner Says:

    If you eat nuts like I do you are guaranteed not to go nuts. Or end up at the funny farm.

  6. Pixel Says:

    Eating at least one handful of nuts a day decreases the incidence of heart disease between 20 and 60 percent. Nuts are an excellent source of both healthful fats and healthful protein; they are also can be concentrated sources of flavonoids, an antioxidant. The best nuts are those highest in omega-3 fatty acids which are walnuts but all nuts even legume peanuts are good for you

  7. Goethe3 Says:

    A handful of walnuts protects your arteries from the shock of a high-fat meal, Spanish researchers find.

    The finding suggests that nuts are a more important part of the heart-healthy Mediterranean diet than olive oil. The Mediterranean diet is low in saturated fats but high in monosaturated fats, particularly olive oil.

    Heart health depends on healthy, flexible arteries. When you eat a high-fat meal, it temporarily stuns your arteries. They stiffen and become less able to expand in response to exercise. Over time, this repeated damage contributes to hardening of the arteries.

  8. gdshjfs Says:

    they have protein and fat, both are essential nutrients

  9. sim sima Says:

    yea they say almonds are the best, but walnuts are good too. careful not to have too many though, they're full of calories

  10. Celtic Tejas Says:

    The 3 nuts you listed are at the top of "Good For You" list.
    Besides Protein they are a good source of "Good Fats", high in fiber & wide selection of vitamins

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