Super nuts and super seeds, how and why they're good for you!

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Super Nuts ~ Super Seeds

Nutty About Nuts ~ Nuts & Seeds

Are There Health Benefits?

Absolutely!

It’s no secret that eating these morsels is good for you.

And, most people think that these tasty tidbits are high in calories and fat... and they're right!

Admittedly, they are quite calorie dense.

On top of that, it's very tough not to overeat these tasty snacks.

Many diets, such as Atkins and Medifast frown upon that.

If you can restrain yourself from overeating them, they can definitely be a part of a healthy diet .

Researchers have been proving their cancer-fighting, brain-enhancing, weight-reducing and cholesterol-lowering capacity for years.

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.

As long as you avoid eating them with salt and enjoy them in moderation (about a quarter cup a day) as part of a healthy diet, you could also help reduce your risk for coronary heart disease.

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.

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.

But, know that not all are created equal

They can help keep you satiated and cut down on sweet cravings, too, but are some better than others?

Here are a few that we think you should be eating and why.

Almonds

Definitely a chart-topper, almonds have less fat than many nuts and are jam-packed with nutrients and disease-fighting antioxidants.

With 94mg of calcium per quarter cup, they’re a great bone-builder as well.

Plus, eating almonds has been proven to lower cholesterol and reduce the risk of heart disease.

They can also help decrease blood sugar levels, providing protection against diabetes.

What’s in them: 206 calories, 18g of fat, 1.3 g saturated fat, 4 g fiber and 7.5g of protein in one quarter cup

Hazelnuts

Also known as filberts, hazelnuts are a good source of Vitamin-E, providing 5 mg of this skin-enhancing antioxidant.

They boast a healthy supply of B-vitamins like B6, which can help combat the effects of autism, eczema and possibly hypertension.

And hazelnuts contain tryptophan, an amino acid that helps treat insomnia and depression.

What’s in them: 212 calories, 20.5 g of fat, 1.5g saturated fat, 3g fiber and 5g of protein in one quarter cup

Walnuts

Who knew walnuts were so good for you?

They’re one of the best plant sources of essential fatty acids such as Omega-3s, they can help reduce the effects of aging on your brain, improve your cardiovascular health, lower blood pressure and decrease LDL cholesterol.

That’s a lot for a little nut.

What’s in them: 164 calories, 16g fat, 1.5g saturated fat, 2g fiber and 4g protein in one quarter cup

Pecans

In addition to providing essential vitamins and nutrients like folate and Vitamin-A, these tasty treats are high in manganese, a mineral that helps promote healthy bones and regulates blood sugar levels.

What’s in them: 171 calories, 18g fat, 1.5 g saturated fat, 2g fiber and 2g protein in one quarter cup

Cashews

Cashews are better for you than you might think.

Most of their fat content comes from the healthy, unsaturated kind and most of this fat is from oleic acid, a heart-healthy monounsaturated fat.

One 28g serving of cashews contains 10 percent of your daily requirement for iron and they’re also high in magnesium, zinc and copper, which are important for strengthening bones and fighting disease.

What’s in them: 155 calories, 12g fat, 2g saturated fat, 1g fiber, 5g protein in 28 grams

What to Cut Back On

While the next are by no means unhealthy, especially when eaten in moderation, they don’t offer as many health benefits as the others mentioned above.

Brazil Nuts

High in saturated fat (5g per ¼ cup serving), these are last on our list of healthy nuts.

They are packed with nutrients like zinc, magnesium and selenium, but the fat content is so high (218g per ¼ cup) you should limit your portion to a few nuts at a time.

Chocolate Covered Varieties

Candy-coated of any kind should be a last resort.

The addition of chocolate and salt (which is often added by companies in the candying process) reduce the beneficial effects of the good fats and increase your levels of sodium.

For more specifics on your favorite super nuts and super seeds, just follow the links below;