Question of the week: Oh Nuts!!!!!

The following question was submitted by one of my readers to be addressed on my blog, "Are nuts ok to snack on and if so, are there certain types I should look for? "

Nuts are a great choice for a snack for almost everyone. They are chock full of vitamins, minerals, and other nutrients such as fiber! Nuts are naturally cholesterol free and contain only a trace of natural sodium (unless salt is added during roasting). Since nuts contain protein, "healthy fat" (monounsaturated or MUFAs), and fiber, they can be very satisfying.

While they are a healthy, "nutrient dense" snack, please keep the following in mind:
*Nuts are highly caloric and high in fat (albeit the healthy kind) so keep your serving to 1 handful to 1.5 handfuls per serving size.
*Look for varieties that are raw or dry roasted. Salt, honey roasting, cinnamon sugar and other "coatings" can add extra unwanted calories.

Extra Facts:
*Walnuts contain Omega-3s
*Peanuts contain folate and niacin (B-vitamins)
*Whole almonds are a naturally high source of vitamin E, calcium, magnesium and potassium. Almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin when compared ounce for ounce.

For more great information on these types of nuts and others:
http://www.nuthealth.org/

The Nutty Truth

In addition to being a good source of protein, nuts and seeds are also chock full of vitamins, minerals, and other nutrients. The fat that nuts and seeds contain are of the unsaturated type which is considered "good" fat which our bodies require. Although nutrient dense, portion size is very important with nuts due to their calorie and fat content.

A handful is a good guide - it equals approximately 1 ounce. Try to stay with 1.5 oz for a serving. They make a very satisfying snack or sprinkled on top of a salad for extra protein and an added crunch. Flax seeds are great to add to yogurt smoothies or to sprinkle on top of oatmeal.

*Almonds: High in calcium, potassium, magnesium, and zinc. Also contain folic acid phosphorus, and iron. Almonds contain about 18% protein.

*Brazil Nuts: Rich in calcium, magnesium, thiamine (B1), and potassium. They also contain significant amounts of B6, zinc, and iron.

*Cashews: These nuts contain large amounts of calcium, magnesium, iron, and zinc. In addition to those minerals, cashews also are a source of phosphorus and potassium.

*Chestnuts: Although high in carbohydrates, chestnuts are a source of B-complex vitamins, calcium, potassium, magnesium, and iron.

*Flaxseeds: High in protein and rich in essential fatty acids. Flaxseeds also contain calcium and phosphorus.

*Hazelnuts (aka filberts): High in fiber and a good source of calcium, iron, magnesium, potassium, and vitamins A, B, and E.

*Macadamia: These nuts are rich in magnesium, calcium, potassium, iron, vit B1 (thiamine), and B3 (niacin).

*Peanuts: Very rich in protein (26%) and an excellent source of B vitamins (thiamine, riboflavin, and niacin). Peanuts also contain potassi8um, magnesium, calcium, and iron.

*Pecans: A good source of calcium, iron, magnesium, and potassium as well as being high in fiber! These nuts also contain small amounts of vitamins A, B, C, and E.

*Pine Nuts: These nuts contain iron, magnesium, potassium, and folic acid. Another nut that is a rich source of fiber.

*Pistachios: A good source of calcium, magnesium, potassiu, iron, folic acid, and B6 and C.

*Pumpkin Seeds (pepitas): Rich in iron, calcium, phosphorus, and vitamins A and B. Pumpkin seeds are very high in protein (29%) as well.

*Sesame Seeds: Rich in iron, calcium, and vitamins A, B, E.

*Sunflower Seeds: A good source of calcium, iron, and rich in omega-6 fatty acids.

*Walnuts: Rich in vitamin E, copper, and magnesium. Walnuts also contain potassium, vitamin B6, B1 (thiamine), and essential fatty acids.

Storage:
Nuts should be stored in cool, dry conditions in airtight containers away from the light. Due to their high fat content, many nuts benefit from storage in the fridge or freezer to prevent rancidity.

Look for dry roasted, raw, unsalted or low-salt varieties when possible.