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Nuts & Nutrition

Nuts are one of nature's nearly perfect foods. They are tasty and have many unique health benefits. All nut varieties are high in protein, anti-oxidants, fiber and the good monosaturated fats. They are low in calories and are good for weight loss when eaten in moderation.

  1. Types

    • Nuts such as almonds, cashews, hazelnuts, macadamias, peanuts, pecans, pistachios, walnut and Brazil nuts are delicious and high in nutrients whether they are eaten raw or roasted.

    Nutritional Value

    • All varieties of nuts are rich in vitamin E, protein, zinc, potassium and vitamin B6. Walnuts contain Omega-3; peanuts and pistachios are full of phosphorus; almonds are thought to be the most heart-healthy; and cashews are extra rich in selenium, magnesium, phosphorus and iron.

    Considerations

    • A healthy diet should include a variety of foods including nuts. Keep in mind that if nuts are consumed in moderation, they contribute to good nutrition.The recommended daily amount is 1 ounce.

    Warning

    • Many people are highly allergic to some nuts, especially peanuts. Any nuts that are processed in the same factory as peanuts may contain trace amounts of peanuts. Most people who are allergic to peanuts can eat other nuts.

    Fun Facts

    • The pistachio is a nutritious nut that is the lowest in calories of all nuts, but it is also the lowest in dietary fiber. Normally a deep green color, they are sometimes dyed red. Iran is the largest importer and exporter of pistachios.

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