What if you could improve your health by snacking? Seriously! You can do this with not just any snack, but the healthy benefits found in a serving of nuts.
A growing mountain of research continues to show a handful of nuts daily can have a significant impact on health. The risk of diabetes drops by 40 percent with daily consumption of an ounce of nuts daily. Risk of infectious disease drops by 75 percent. In addition, eating nuts on a regular basis has been linked to protecting memory. Perhaps one of the most publicized benefits involves heart health.
Decades of research have followed thousands of individuals for the purpose of tracking connections between nutrients found in nuts and heart health. The results? Those eating nuts on a regular basis had a significantly lower incidence rate of cardiovascular disease and coronary heart disease. Imagine eating a handful of nuts daily and reducing the risk of heart attack or stroke by 30-50 percent. As reported by the Cleveland Clinic, according to this mega study it is a possibility.
Typically, a serving of nuts is one ounce. How many nuts are in an ounce? That depends on the nut. Here are some of the most popular snack nuts. One ounce equals 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, eight medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves, 14 English walnut halves or 49 pistachios.
In addition to providing support to cardiovascular needs, nuts are a good protein and preferred fat source helping you to feel full longer. Nuts are naturally cholesterol free, and a good source of dietary fiber. They contain a variety of heart disease-fighting vitamins and minerals including vitamin E, folate, niacin, magnesium, vitamin B-6, zinc, copper and potassium. Nuts also contain the amino acid arginine, which is known for its role in protecting the inner lining of the arterial walls. This amino acid makes arteries more pliable and less susceptible to atherogenesis (plaque formation).
With all this good news comes a word of caution. The fats contained in nuts are extremely beneficial. However, they are also calorie dense. An ounce of nuts is 160-200 calories with 80 to 90 percent of those calories coming from fats. Don't let this detour you from choosing nuts as a snack or meal addition. The benefits heavily outweigh the calories. It is important to limit daily consumption to an ounce in order to control excess calorie increases. Looking for a quick way to incorporate nuts into a meal? Then check out this combination of salmon and pistachios.
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.