Super Nuts ~ Super Seeds
Are There Health Benefits? Absolutely! Most people think that these tasty tidbits are high in calories and fat... and they're right! Admittedly, they are quite calorie dense. 15 cashews, for instance, deliver 180 kcal! On top of that, it's very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, they can definitely be a part of a healthy diet. Researchers found that people who eat these mini super foods regularly have lower risks of heart disease. In 1996, the Iowa Women's Healthy Study found that women who ate them 4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits were also found among men. In 2002, the Physician's Health Study found that men who consumed these morsels 2 or more times per week had reduced risks of sudden cardiac death. So....Grab a Handful 
These super food morsels are one of the best plant sources of protein. They're rich in fiber, phytonutrients and antioxidants such as Vitamin-E and selenium. They're 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 varieties... ..."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 them but not adding excessive calories to your daily intake. So instead of simply adding them to your diet, eat them in replacement of foods that are high in saturated fats and limit your intake of these tasty morsels to 1 to 2 oz per day . For instance, instead of adding chocolate chips when making cookies, sprinkle on some pecans or almonds. Or instead of making a deli meat sandwich, try a nut-butter toast. Bottom Line: The FDA has only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these contain less than 4g of saturated fats per 50g. However that doesn't mean you should restrict yourself to these 7 only. In addition to these super food morsels, 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 seeds per day. _______________________________________________________________
For more specific information on your favorite super nuts and super seeds, just follow the links below;
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