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Boonville Daily News - Boonville, MO
  • Health Nut: Are You Eating the Right Nuts?

  • Healthy nuts you should be eating
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  • Hey, health nut, are you eating the right nuts? If you aren’t, you should be. Unless you have an allergy, nuts can be a part of a very healthy diet (and some nuts are better than others.) Find out the healthy nuts you should be eating.
    Nuts are heart-healthy. Nuts are a handy snack, and they make sweet treats even better — but nuts do more than tempt the tongue. The nuts you eat for enjoyment may also be good for your heart. The Mayo Clinic states that nuts contain unsaturated fatty acids, omega-3 fatty acids, fiber, vitamin E, plant sterols and L-arginine, as well as additional nutrients that are good for the heart. Nuts also reduce the risk of dangerous blood clots and lower blood cholesterol. Nuts help the lining of your arteries to be healthy, too. Some nuts have more heart-healthy properties than others. Most nuts are very good, according to the National Institutes of Health, Office of Dietary Supplements, but try these five for the best nuts.
    Walnuts. Possibly the best nut of the bunch, the walnut helps the brain, heart, skin and bones be at their healthiest. Walnuts are full of ellagic acid and have tons of polyphenols — well-known disease fighters. Nutrition expert, author and biochemist George Mateljan’s The World’s Healthiest Foods states that walnuts' health benefits are numerous — supports healthy heart and may have anticancer properties and type 2 diabetes control.
    Almonds. It only takes a quick grab of almonds to provide you with a substantial supply of magnesium and calcium — two bone-healthy nutrients. Vitamin E is also plentiful in almonds, according to the United States Department of Agriculture. The nutrients in almonds may lessen the chance of developing colon cancer and lower the bad blood cholesterol, strengthening arterial walls, and lowering plaque buildup and dangerous inflammation.
    Cedar nuts (or pine nuts). This lesser-known nut is an astonishing powerhouse with protein and amino acids, which the body requires to be healthy. Vitamins E and K, thiamin, niacin and minerals, chiefly manganese, copper and zinc are plentiful in the cedar nut. Cedar nuts go a long way to supporting the healthy heart, potentially lowering the risk of heart disease, states the Mayo Clinic.
    Pecans. The buttery, rich pecan actually plays a part in lowering cholesterol considerably. Pecans are chock full of essential vitamins and minerals. The USDA reports that pecans contain the heart-healthy fats and are antioxidant-rich, containing vitamins, A, C and E, in addition to many other vital nutrients.
    Page 2 of 2 - Hazelnuts. The delicious hazelnut is a common ingredient in sweet treats, but eaten by itself, it provides zero cholesterol and loads of heart-healthy fiber; vitamins C, E and K; minerals like copper, manganese, phosphorous and iron; and vital phyto-nutrients like lutein and carotene. Hazelnuts may help protect the heart, according to the Mayo Clinic, and reduce the risk of cancer.
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