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Go Nuts
Photo: Timothy Boomer
When “fat-free” was the smart choice, nuts didn’t get much respect. These days they’re winning kudos as a health food. Favorable ingredients include fiber, protein, vitamin E, calcium, magnesium, potassium, selenium, zinc, copper, and arginine (an amino acid that may improve blood-vessel function).

Considerable research attests to several benefits: reduced risk of heart attack and type 2 diabetes, and less need for gallbladder surgery. Nuts also help lower blood cholesterol levels, including LDL cholesterol, either by displacing harmful foods or by lowering cholesterol directly.

One Ounce

When you eat one ounce of nuts—about 180 calories—be sure to subtract similar calories from your diet. One ounce equals:

  • 23 almonds
  • 6-8 Brazil nuts
  • 18 cashews (oil roasted)
  • 21 hazelnuts
  • 10-12 macadamia nuts
  • 28 peanuts (oil roasted)
  • 19 pecan halves
  • 167 pine nuts
  • 49 pistachios
  • 14 walnuts
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Reprinted with permission from Vibrant Life, March/April 2008. Copyright © 2009 by GraceNotes. All rights reserved. Use of this material is subject to usage guidelines.

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