| Nuts |
Research consistently shows that people who eat nuts as part of a balanced diet have lowered their LDL (low-density lipoprotein or "bad") cholesterol levels in their blood and improved their immune system. If you are trying to prevent or fight cancer, nuts like almonds, which contain laetrile, walnuts, which are rich in omega-3 fatty acids, and selenium-rich nuts like Brazil nuts and soy nuts are probably the best nuts to eat.
Nuts are as:
- Low in saturated fat
- High in fiber, protein and vitamin E
- High in phytochemicals that act as antioxidants (similar to grapes and tea)
High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial. Many nuts are also rich in omega-3 fatty acids which, combined with vitamin E, works wonders for your immune system.
Omega-3s are a healthy form of fatty acids that seem to help your heart by - among other things - preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in fish, but nuts are one of the best plant-based sources of omega-3s.
Nuts contain a lot of fat; as much as 80 percent of a nut is fat, but it is a good fat. Even though most of this fat is healthy fat, it's still a lot of calories, so make sure to consume them in moderation. You should have a handful of nuts per day.
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| melsQuiz answer |
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| melsBuzz |
- Nuts are almost the perfect food. They make an excellent snack, satisfy your hunger, give you energy and can boost your immune system
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| melsAdvice |
- While Brazil nuts and soy nuts are probably the best nuts for boosting your immune system, raw almonds and walnuts - followed by hazelnuts and pistachio nuts – are the most effective nuts in lowering cholesterol. The least effective nut appears to be the Macadamia nut
- Even though it’s more expensive, try buying organic nuts. Many non-organic nuts contain trace amounts of pesticides, which can weaken your immune system
- If you have the time to shell nuts, you’ll save money. Nuts in a shell cost less and are much fresher than purchasing shelled nuts. Pecans are the easiest nut to shell
- Add a splash of walnut oil to your favorite salad dressing for a richer flavor
- When cooking with nuts, be careful of your nut measurements:
- 1 cup of whole nuts = 1 1/8 cups of coarse chopped nuts
- 1 cup of whole nuts = 1 1/4 cups of finely chopped nuts
- 1 cup of whole nuts = 1 1/2 cups of sliced nuts
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| DidYouKnow? |
- Exactly how nuts lower cholesterol or blood pressure is not clear. Some doctors and nutritionists believe that nuts may not be directly involved in lowering cholesterol, but rather people eating nuts satisfy their hunger urges and are less likely to eat other foods high cholesterol or refined snack foods
- Even though nuts are loaded with calories, research shows that nuts do not necessarily increase our body weight
- The walnut is approximately 70% oil.
- Peanuts are legumes and a member of the pea family. They are not actually nuts.
- Brazil nuts are loaded with Selenium
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| melsTips |
- Eat a handful of nuts each day, but avoid peanuts when possible
- Combine nuts with seeds and raisins for a tasty, sweet snack
- Nuts are rich in oil and, if not stored properly, will quickly become stale or rancid. Use properly sealed plastic bags or glass jars, and store in your refrigerator for up to 18 months
- For a rich, toasted flavor, roast your favorite nuts in an oven at 400 degrees for about 8 minutes
- To really tackle high cholesterol, add nuts to oatmeal or low-fat granola
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| melsQuiz |
- Does the U.S. Food and Drug Administration allow packages containing nuts to claim “may reduce the risk of heart disease”?
- Did Michelangelo use walnut oil as a drying agent to paint the Sistine Chapel in Rome?
- What “nut” is one of the most common allergens?
- What is the only nut tree native to North America? Hint: It is the state nut of Alabama and the state tree of Texas
- What nut was considered to be an aphrodisiac by the Ancient Greeks and Romans?
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| melsQuiz Answers |
- Yes
- Yes, according to the California Walnut Commission
- Peanut
- Pecan
- Pine nut. That’s why it is the primary nut used in their cuisines
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