When I was younger I used to avoid nuts because of their high fat content. You too?
Fortunately, we now know about the blissful thing called “healthy fat“. There’s no doubt, nuts do contain a lot of fat, but most of it is the monounsaturated kind (same stuff that’s in olive oil). And that sort of fat is good for your cholesterol profile, and protects against heart disease. But the good news about nuts doesn’t stop there. Nuts are also a great source of protein, and contains tons of beneficial nutrients, like magnesium, vitamin E, and flavonoids. Research has shown many health benefits to consuming nuts, like reducing your risk of developing blood clots and improving the lining of your arteries. All this definitely places nuts in the “superfood” category.
But are some nuts better than others? Here’s a field guide.
Almonds seem to get a lot of press. And for good reason. They are a rich source of vitamin E (an antioxidant), magnesium, flavonoids, and calcium.
Walnuts (my current fave) are chock full of alpha-linoleic acid (ALA) which is an omega-3 fatty acid. And omega-3 is a very good thing. I have walnuts with greek yogurt, just about every day. Also, walnuts have almost twice the antioxidant levels of other nuts.
Peanuts (which, technically, aren’t nuts but legumes…if you’re into that sort of Cliff Calvin/Cheers type trivia…) are a rich source of folic acid, which is super-important for pregnant (or trying!) women for preventing birth defects. Peanuts also contain resveratrol–yes, that’s the selfsame antioxidant found in red grapes and red wine.
Cashews have got lots of oleic acid (monounsaturated fat), calcium, and copper which is beneficial for red blood cell formation.
Pistachios are high in phytosterols and heart-lovin’ monounsaturated fats. Pistachios are also a great source of potassium, vitamin B6, and calcium.
Chestnuts are one of the lower-calorie, lower-fat nuts. They’re also rich in potassium, folate, and vitamin C (the only nuts with C). Roasted chestnuts are one of my favorite winter treats, and in Italy they soak chestnuts in wine before roasting. Yes please.
Bottom line: because each type of nut carries its own nutrient cocktail, and no shortage of health benefits, I think that leaves us free to choose the ones we like best. After all, this is food, people, and it’s about taste! Also, I’m a believer in variety.
Mixed nuts, then?
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