I just wanted to share an interesting Article about Nuts that I've read, from Everyday Health:
Copied and pasted parts of the article:
In the first study of its kind, eating nuts, including peanuts, has been linked to fewer deaths across ethnic groups, even for people who had metabolic conditions like morbid obesity or diabetes, were smokers, or drank alcohol.
“Nuts in particular have fiber, which can help lower LDL cholesterol, supply ample vitamin E, and even have L-arginine, all of which keep your arteries healthy and free of plaque buildup,” says says John Day, MD, a cardiologist and director of Heart Rhythm Services at Intermountain Medical Center in Murray, Utah. “If you can keep your arteries healthy you will be less likely to suffer many chronic medical conditions.”
Why Nuts Are so Healthy
“Nut oils contain more polyunsaturated fats than saturated making them a healthy choice,” says registered dietitian Maureen Namkoong, MS, RD, who is director of nutrition and fitness for Everyday Health.
Beyond the healthy fats, nuts and peanuts are a good source of protein, fiber, and nutrients.
Namkoong also notes that nuts contain a "handful of vitamins and minerals," plus:
•Arginine, an amino acid that may help decrease blood pressure
•Resveratrol, which can help reduce inflammation
•Phytosterols, which can help reduce cholesterol
•Flavonoids, which reduce inflammation and may inhibit platelets from sticking to arteries
Nuts and peanuts are also high in calcium, magnesium, and potassium, points out Taub-Dix: “When we eat food we look at the package deal in concert with the diet. A nut does have a lot of value in the nutrient package.”
Nuts also have another important advantage: Satiation. “Which foods really satisfy? Nuts have that value in your stomach, in your head, and your mouth,” says Taub-Dix.
Nutrition Facts for Nuts and Peanuts
Here’s what you need to know about how much fat, protein, and fiber you add to your diet by having one ounce of nuts. The nutrition information is for dry-roasted nuts, listed from those highest to lowest in protein, using information from the USDA Nutrient Database Standard Reference.
1.Peanuts: 14 gm fat; 7 gm protein; 2 gm fiber
2. Almonds: 15 grams (gms) fat; 6 gm protein; 3 gm fiber
3. Pistachios: 13 gm fat; 6 gm protein; 3 gm fiber
4. Mixed nuts: 15 gm fat; 5 gm protein; 3 gm fiber
5. Brazil nuts (dried): 19 gm fat; 4 gm protein; 2 gm fiber
6.Walnuts (dried): 18 grams fat; 4 gm protein; 2 gm fiber
7.Cashews: 13 gm fat; 4 gm protein; 1 gm fiber
8.Pine nuts (dried): 19 grams fat; 4 gm protein; 1 gm fiber
9.Pecans: 21 gm fat; 3 gm protein; 3 gm fiber
10.Macadamias: 22 gm fat; 2 gm protein; 2 gm fiber "
(I have copied and pasted the above information from the article above).
My own personal view: I really like nuts, in particular I like Brazil nuts, walnuts and almonds - hence I've put a photo of my favourites with this post - I usually 'freeze' my nuts - as it keeps them fresher for longer, and they taste perfect straight from the freezer.
I like to put them on my porridge in the mornings, and occasionally have them as a tasty snack.