It’s true that nuts stuff a relatively hefty amount of fat and calories into small packages, but they also bring plenty of important nutrients, plus protein, fiber and — yes — good fats that are all part of a heart-healthy diet. “Nuts are antioxidant powerhouses containing mono- and polyunsaturated fats, which help reduce the risk of heart disease by lowering bad LDL cholesterol and raising good HDL cholesterol,” says Dr. Adetunji Toriola, a Washington University researcher at Siteman Cancer Center. “The omega-3 fatty acids found in nuts may also help blood from clotting. They also contain polyphenols that can help protect against the cell damage that can lead to certain diseases and cancers.”
Dr. Adetunji Toriola, Washington University researcher at Siteman Cancer Center
Photo provided by Siteman Cancer Center
Nuts can be incorporated into just about any meal or way of eating, including keto and vegan diets, and they’re a convenient snack option too. As the weather warms and opportunities for outdoor activities like hiking and camping become more plentiful, Dr. Toriola suggests creating your own trail mix from a variety of nuts for a healthy on-the-go snack. He points out that their carbohydrates and fiber can regulate hunger and make you feel fuller for longer. “Substitute potato chips and pretzels with protein-rich almonds or pistachios,” he says. “If you’re buying pre-blended trail mixes, avoid those loaded with added salt and candied dried fruit.”
Grocery stores carry nuts and nut products from all over the globe, and there are infinite ways they can be prepared: Think about making your own nut butter or protein bars, or simply smoking or roasting them. “The nutritional rewards of nuts are endless,” says Dr. Toriola, “but it’s important to keep in mind that some nuts have a high calorie content, so limit portion sizes when eating these nuts. For adults, this is about six servings — six small handfuls — a week.”
Almonds
If you’ve ever wondered why almonds are used in so many beauty products, the answer is vitamin E: Almonds have it in abundance, and for centuries it’s been known to help keep hair, skin and nails healthy. Studies have also shown evidence that almonds can lower cholesterol and blood-sugar levels. There are lots of ways to increase almond intake besides just eating them whole: Use almond milk in smoothies, almond butter on toast or almond flour in baked goods.
Thanks to Brazil nuts’ comparatively large size, eating just one or two of them a day is all that’s needed to enjoy the benefits they bring. They’re particularly known for containing selenium, an element that helps protect and repair cells and tissue from damage, as well as antioxidants, which can ease inflammation. (In fact, eating too many can result in selenium toxicity.) Although Brazil nuts are a natural fit for bread recipes, they can also give a lift to main courses, such as a garnish for savory chicken dishes.
Earthy, buttery pistachios may have a mild taste, but they pack more protein than almost any other nut, and they’re a good source of fiber. Portion control comes easier with pistachios too, as they have a larger serving size than most nuts, but consider buying them still in the shell: It takes longer to crack open a pistachio than just eating the meat, which in turn will reduce the amount you’re consuming.
Omega-3 fatty acids are vital to cellular health, affecting everything from the respiratory system to the immune system. The body can’t produce omega-3s on its own, so they need to come from food. Although fish are the best-known sources of omega-3s, walnuts also hold a substantial amount, along with antioxidants, which may help cut the risk of some cancers. Try a recipe for walnut pesto or toss them into salads for an extra bit of protein.
If you’ve ever wondered why almonds are used in so many beauty products, the answer is vitamin E: Almonds have it in abundance, and for centuries it’s been known to help keep hair, skin and nails healthy. Studies have also shown evidence that almonds can lower cholesterol and blood-sugar levels. There are lots of ways to increase almond intake besides just eating them whole: Use almond milk in smoothies, almond butter on toast or almond flour in baked goods.
Brazil nuts
Thanks to Brazil nuts’ comparatively large size, eating just one or two of them a day is all that’s needed to enjoy the benefits they bring. They’re particularly known for containing selenium, an element that helps protect and repair cells and tissue from damage, as well as antioxidants, which can ease inflammation. (In fact, eating too many can result in selenium toxicity.) Although Brazil nuts are a natural fit for bread recipes, they can also give a lift to main courses, such as a garnish for savory chicken dishes.
Pistachios
Earthy, buttery pistachios may have a mild taste, but they pack more protein than almost any other nut, and they’re a good source of fiber. Portion control comes easier with pistachios too, as they have a larger serving size than most nuts, but consider buying them still in the shell: It takes longer to crack open a pistachio than just eating the meat, which in turn will reduce the amount you’re consuming.
Walnuts
Omega-3 fatty acids are vital to cellular health, affecting everything from the respiratory system to the immune system. The body can’t produce omega-3s on its own, so they need to come from food. Although fish are the best-known sources of omega-3s, walnuts also hold a substantial amount, along with antioxidants, which may help cut the risk of some cancers. Try a recipe for walnut pesto or toss them into salads for an extra bit of protein.
Roasted Rosemary Mixed Nuts
Photo provided by Siteman Cancer Center
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.
