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The Healing Power of Nuts

Updated on June 9, 2015
A beautiful array of nuts.
A beautiful array of nuts. | Source

Are Nuts Really Healthy?


Believe it or not nuts are one of the healthiest natural foods there is. Yes, they are high in in fat and calories but if you can control the amount you eat they are a great part of a healthy diet. Rccomended amounts for serving of nuts is 1 ounce. For most people they are like potato chips - you can't eat just one.

Facts About Nuts

  • Just one ounce of almonds contains more fiber than a cup of strawberries.
  • Eating nuts can help reduce the risk of developing blood clots.
  • Macadamia nuts contain the highest level of monounsaturated fat of any nut.
  • People who eat nuts regularly have a lower risk of heart disease.
  • Peanuts are a great source of B vitamins.
  • Brazil may play an important role in helping to prevent breast cancer.
  • Walnuts is one of the bet sources of omega-3 fatty acids, outside of fish.
  • Nuts are rich in fiber and therefore fill you up faster.
  • Pistachios contain a high level of magnesium which helps to control blood pressure.
  • Almonds are one of the best sources of vitamin E.
  • Peanuts contain all eight amino acids we need for a healthy diet.
  • Nuts are high in omega-3 which lower LDL cholesterol.
  • Brazil nuts contains more selenium than any other food.
  • Cashews contain a significant amount of iron which is essential for proper red blood cell function.
  • The six healthiest nuts are walnuts, pecans, cashews, macadamia nuts, Brazil nuts, and almonds.


The benefits of nuts
The benefits of nuts | Source

Advantages of Eating Nuts

Nuts lower the risk of...

  • gall stones
  • strokes
  • macular degeneration
  • dementia
  • type 2 diabetes


Calories and Protein in Nuts

(click column header to sort results)
Nut   
Calories   
Protein   
Dietary Fiber  
Almond, raw 
160 
6 g
3.5 g
Brazil Nuts, raw 
190 
4 g
2.1 g
Cashews, dry roasted 
 160
4 g
.94 g
Chestnuts, roasted
206
10 g
4.3 g
Hazelnuts, unroasted
180
3 g
2.7 g
Macadamia, dry roasted
200
2 g
2.4 g
Peanuts, dry roasted
170
7 g
2.3 g
Pecans, unroasted
20
3 g
2.7 g
Pinenuts, unroasted
160
7 g
1.0 g
pistachios, dry roasted
160
6 g
2.9 g
Pumpkin seeds, dry roasted
163
8 g
1.8 g
Sunflower seeds, dry roasted
165
5 g
3.1 g
Walnuts, unroasted
190
4 g
1.9 g
Nut Recipes
Nut Recipes | Source

Fresh Pinenut Basil Pesto Sauce

Ingredients:

2 cups fresh basil leaves, packed

1/2 cup fresh grated Parmesan cheese

1/2 cup extra virgin olive oil

1/3 cup pine nuts

3 tsp minced garlic

1/2 tsp salt

1/4 tsp black pepper

Instructions:

Combine basil and pine nuts in food processor and pulse a few times.

Add garlic and pulse a few times.

Slowly, continuously add olive oil until blended.

Scrap sides with rubber spatula.

Add grated cheese and pulse until blended.

Add salt and pepper until blended.

Pesto is great served on pasta, noodles, baked potatoes, or spread on your favorite bagel chips or baguette slices.

Makes 1 cup.

Pumpkin seed mix

Ingredients:

3 egg whites

2 tsp water

2 cans (12 oz each) dry roasted peanuts

1 cup whole blanched almonds

1 cup unroasted walnuts halves

1 3/4 cups sugar

2 tbsp pumpkin pie spice

1 tsp cinnamon

1 tsp nutmeg

1 tsp allspice

3/4 tsp salt substitute

1 cup raisins

Instructions:

Preheat oven to 300 degree.

Spray 2 cookie sheets with spray oil.

Beat egg whites and water until light and frothy.

Add nuts and seeds, stir gently to coat.

Combine sugar, spices and salt to nut mixture stirring gently to coat.

Gently fold in raisins.

Spread onto cookie sheets, bake for 20 to 25 minutes stirring every 10 minutes.

Cool, then store in an airtight container.

Makes 10 cups.

Chicken Almond Salad


Ingredients:

3 cups cook brown and wild rice

2 oranges, peeled and sectioned

1 apple, peeled, cored and chopped

3 tbsp. golden raisins

1/4 cup sweet white onions, diced

2 cups cooked chicken breast, chopped

1/2 cup whole roasted almonds

Instructions:

Combine all ingredients and store in refrigerator for 2 to 3 hours.

Light Orange Dressing:

1/3 cup olive oil

1/4 cup orange juice

2 tsp. lemon juice

1/3 tsp crazy mixed up salt

Instructions:

Combine all ingredient and whisk until blended.

Toss salad and dressing and enjoy.

Makes 4 servings.

Comments

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    • acaetnna profile image

      acaetnna 5 years ago from Guildford

      What a brilliant hub. Nuts have such nutritional value and I always try to include them in my diet. The trouble is I just can't stop eating them and it is so easy for me to demolish a whole packet at one sitting!! Voting up and pressing those buttons again. Great information as always, thank you.

    • JayeWisdom profile image

      Jaye Denman 5 years ago from Deep South, USA

      Hi, KaffeeKlatch Gals....I eat nuts every day, mostly plain almonds, pecans or walnuts. I use them in recipes also. Nuts are an important part of my diet, as I don't eat meat or dairy.

      I never buy Macadamia nuts, however, because they're toxic to dogs, and I'm afraid I'll drop one where my furry friend will get it.

      Thanks for an interesting and valuable hub.

      Jaye

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      acaetnna. I have the same problem. I can't eat just one - or in this case - I can't est just one ounce.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      JayeWisdom, I include nuts as an important part of my diet. I eat all kinds. I didn't know that Macadamia nuts were toxic to dogs, good to know. I have two little ones, dog that is, running around.

    • Minnetonka Twin profile image

      Linda Rogers 5 years ago from Minnesota

      I just love nuts too and am glad to hear how good they are for us if we eat them in moderation. I really loved reading the health benefits of individual types of nuts. I am blown away that macadamia nuts are good for us. I thought these were the bad kind of fatty nut. Here I've been feeling really guilty when I eat them.

    • randomcreative profile image

      Rose Clearfield 5 years ago from Milwaukee, Wisconsin

      Great topic for a hub! I love pesto and chicken salad.

    • RTalloni profile image

      RTalloni 5 years ago from the short journey

      Well, I was already nuts about nuts, and this only confirms my position. :)

      Thanks for a great resource on the benefits of nuts, as well as the recipes. I'm really looking forward to trying the Chicken Salad.

      Voted up and bookmarked.

    • Sally's Trove profile image

      Sherri 5 years ago from Southeastern Pennsylvania

      Stellar Hub on nuts! I've been incorporating them into my diet over the last few months to replace oils, for example, using them as thickeners in salad dressings. It only takes a couple of tablespoons of raw cashew nuts or raw sunflower seeds blended in with vinegar, water, garlic, lemon juice and prepared mustard to create a salad dressing for 8 or more servings that is thick, creamy, delicious, vegetable oil-free, and with all the benefits you mention.

      PS: Have you noticed the price of pignolis these days? Mama mia!

    • dahoglund profile image

      Don A. Hoglund 5 years ago from Wisconsin Rapids

      I think the value of nuts exceeds the disadvantages.They are not like potato chips in as much as they are more filling and have more food value.One can always mix them with such things as raisins and maybe sunflower seeds as well.

    • dallas93444 profile image

      Dallas W Thompson 5 years ago from Bakersfield, CA

      "Nuts R us!" I enjoy them and healthy eating them Flag up!

    • Movie Master profile image

      Movie Master 5 years ago from United Kingdom

      I am nuts about nuts, especially Cashews - once I start eating them I have to finish the bag!

      Interesting and informative hub, thank you for sharing.

    • vox vocis profile image

      Jasmine 5 years ago

      Great hub indeed! Oh, I'd like to try out the recipes, but I'm allergic to gluten, milk proteins and nuts so I'll just suffer in silence (...tears) :(

      This hub deserves a share though because those who can eat them may be thrilled with it like I am!

    • Eiddwen profile image

      Eiddwen 5 years ago from Wales

      This was very interesting and useful.

      I am handing this one over to a friend who will indeed benefit from reading and learning.

      Thanks for sharing.

      Take care

      Eiddwen.

    • Pamela99 profile image

      Pamela Oglesby 5 years ago from United States

      I'm glad I love nuts and eat them regularly as obviously they are so good for you. Awesome hub.

    • profile image

      A.CreativeThinker 5 years ago

      This is a very informative hub KoffeeKlatch Gals. The recipes sound delicious, will have to try them. Thanks for sharing. Voting up. :)

      Regards,

      A.CreativeThinker

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Miinatonka Twin, I was thrilled to find out how good nuts were for us. They do have fat in them but it is a good fat. Lucky for us.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      randomcreative, the first time I saw pesto sauce I reconsidered trying it. I am so glad I decided to go ahead and give it a try. It is delicious.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      RTalloni, I too am thrilled that nuts are good for you. It is a favorite snack of mine.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Sally's Trove, your idea for salad dressing sounds great - I will be trying it. I know what you mean - everything seems to be getting more expensive - especially after they find out people like the item.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      dahoglund, nuts are definitely like potato chips in only one way - it's hard to stop eating them once you start. They are truly a healthy addicting snack.

    • anglnwu profile image

      anglnwu 5 years ago

      I'm already nuts about nuts, and this hub only serves to made me even more nuts. I eat nuts everyday--that's my favorite snack with some fruits. Now, i can make even more nut-inspired foods. Thanks and rated up.

    • Truckstop Sally profile image

      Truckstop Sally 5 years ago

      Great recipes! Thanks! I am a nit lover!

    • Genna East profile image

      Genna East 5 years ago from Massachusetts, USA

      Excellent hub. I'm a nut gal from way back. :-) You are spot on with the many benefits nuts provide us. I especially liked your chicken salad recipe. Thank you!

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      dallas93444, I think that's a great name for a nut store. Thanks for reading.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Movie Master, chasews happen to be my favorite nut. How wonderful to know they're good for you, in moderation of course.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      vox vocis, poor baby - it must be miserable not to be able to eat nuts. Thanks for the share.

    • vox vocis profile image

      Jasmine 5 years ago

      @KoffeeKlatch Gals: Yes, I do miss nuts...but, what hurts more is not being able to eat cakes, chocolate, cheese, tasty cream sauces, fruit youghurts, pudding...

      Oh, I have appetite for something sweet all evening...hm...I know!!!

      I've got pickled artichoke preserved in olive oil straight form Priverno, Italy (my husband's aunt makes them). They taste miraculously! Oh, sorry...I'm leaving the page and running off to my kitchen....

    • anglnwu profile image

      anglnwu 5 years ago

      I'm already nuts about nuts and this hub only makes me more of a nut. Love the recipes you included. Rated up.

    • tlpoague profile image

      Tammy 5 years ago from USA

      I am a nut fanatic! I will have to try out some of these tasty recipes. I use nuts in about anything I make and bake. Thanks for sharing this helpful information. (And tasty recipes too!)

    • Om Paramapoonya profile image

      Om Paramapoonya 5 years ago

      Useful information and great recipes. There're so many good reasons to go nuts! ;-)

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Eiddwen,

      Pamela 99,

      A.CreativeThinker

      anginwu,

      Truckstop Sally,

      Genna East,

      Thanks to you all for reading and commenting. Nuts are one of my favorite foods I'm glad you enjoyed reading about them.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      voxdvocis, the pickled artichokes sounds wonderful. I'm goind to have to research some sweet recipes for those who can't eat nuts.

    • CapstoneTrends profile image

      CapstoneTrends 5 years ago from Outside Boston, Massachusetts, USA

      Super...

    • profile image

      femmeflashpoint 5 years ago

      KoffeeKlatch - a few relatives and I switched out our diets several months ago, to eat what foods are good for our blood type, in order to lower system acidity.

      I'm an A (A pos - but the RH factor doesn't play into it, only the ABO), and wouldn't you know, I got stuck with the nearly vegan diet. It'd not be so bad, but I work out a great deal and have a high amount of muscle mass. I'd already deleted red meat, years ago. Working in transplant killed my desire for it, so, it wasn't an issue to not eat it on the new program. But, to put me on restriction with chicken, and want me to eat nuts instead - that's been a hard change.

      Yet, here you are re-inforcing a whole lot of reasons the nuts are much better to be consuming than the chix, lol.

      Wonderful bit of info here, and I'll pass it around to the other's in the A group stuck in the same food-boredom boat as me. :)

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      tipoague, it's nice to know that something you like so much is good for you. Thanks for the comment.

      Om, nice to hear from you. How true.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Capstone Trends, thanks.

      femmeflashpoint, if you are a true met eater it is hard to give it up whatever the reason. I am on a restricted diet, there are many things I once ate all the time that I now can't. I find if I focus on what I can eat it helps. I would truly hate to have to restrict my chicken. Nuts are one of the few foods that most people can eat unless they are allergic. Thanks for reading and commenting.

    • Marisa Wright profile image

      Marisa Wright 5 years ago from Sydney

      Nice to see someone giving nuts a boost. Here in Australia, everyone is so anxious about peanut allergy that kids just aren't being given nuts at all. Which is silly, because peanuts aren't really nuts, and therefore having a peanut allergy doesn't mean you're allergic to nuts that grow on trees.

    • Rebecca E. profile image

      Rebecca E. 5 years ago from Canada

      oh great info. I'll need to eat more buts. It might do me some good! thanks for sharing all this info.

    • Chuck Bluestein profile image

      Chuck Bluestein 5 years ago from Morristown, AZ, USA

      When you look up the best sources for vitamins and minerals, many times nuts or seeds are in the list. Also fresh fruit and vegetables can easily go bad. Nuts can last a long time without going bad. Please note that the unshelled peanuts and unshelled walnuts, that you shell before eting, taste much better than the shelled ones.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Marisa Wright, I know what you mean- for a long time nuts have been getting a bum rap.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Thanks Rebecca E. I love when a food you like is good for you.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Chuck Bluestein, Nuts are more economically than the fresh fruits and vegetables because of their shelf live. I hope people realize the nuts need to be shelled. If not they'll end up with quite a toothache.

    • PADDYBOY60 profile image

      PADDYBOY60 5 years ago from Centreville Michigan

      I am a nut. So if people hang around me, is it possible that I have healing powers? I have always believed in the old saying, 'laughter is the best medicine.'Thanks for the health tip on nuts.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      PADDYBOY60, it could be possible. Hae you ever tried to heal? Thanks for the comment.

    • profile image

      A.P from Kitchen Gadgets Tips 5 years ago

      What a Nice Information here. That means nuts shooud always be in the store of our kitchen for when we will need them

    • tebo profile image

      tebo 5 years ago from New Zealand

      I try to eat nuts often and I know they are good for us mainly, so it was good to get all the information to verify that.

    • thelyricwriter profile image

      Richard Ricky Hale 5 years ago from West Virginia

      Voted up. Great job KKG. This is a very interesting hub with so much beneficial information. Well done.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      tebo, nuts are my favorite snack. My problem is not eating too much.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      thelyricwriter, I'm glad you liked it. Thanks for reading and commenting.

    • RedElf profile image

      RedElf 5 years ago from Canada

      I love nuts - particularly cashews and macadamia nuts! Thanks for the recipes - they look marvelous and I can't wait to try them out.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      RedElf, I believe you could classify me as a nut nut. I just love nuts.

    • merchantdoctor profile image

      merchantdoctor 5 years ago from Reno

      Thanks for the great in depth info on nuts. Who doesn't love nuts - we will be trying some of the recipes!

    • MPG Narratives profile image

      Marie Giunta 5 years ago from Sydney, Australia

      Hi KK Gals, voted up and useful. I knew nuts were good for you but not how good, thanks for the tips and the great recipes.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      merchantdoctor, enjoy the recipes. Thanks for reading.

      MPG Narratives, I was pleased to find out how good my favorite snack really is for you.

    • MikeNV profile image

      MikeNV 5 years ago from Henderson, NV

      I eat them raw and unsalted for the most part. I think it's pretty easy to eat just a few when they are not roasted or salted. It's the salt and oils that come out in roasting that make one crave them. Except foe peanuts I'm not a fan of blanched plain peanuts.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      MikeNV, I never thought about why I craved just I just knew I did. Thanks for the info.

    • prasetio30 profile image

      prasetio30 5 years ago from malang-indonesia

      Very inspiring hub. I am glad to know this from you. I never heard that nuts gave us so many benefits for our health, especially for healing power. I also enjoy the recipe above. Well done, my friend. Rated up!

      Prasetio

    • Lita C. Malicdem profile image

      Lita C. Malicdem 5 years ago from Philippines

      Nuts for type 2 diabetes? Well, I'm madly in love with all kinds of nuts, but the most available kinds down in my country are peanuts and cashew nuts. I can't resist when I have them especially when watching TV! Thanks for the added healthy facts of nuts!

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Thanks Prasetio, it's nice to hear from you.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Lita, nuts are great. Besides the tate the best thing about them is how good they are for you.

    • Seeker7 profile image

      Helen Murphy Howell 5 years ago from Fife, Scotland

      What a wonderful hub KKG! I had no idea that nuts were so healthy - I always just thought about the calories! But if modified, as you suggest, what a very healthy addition to the diet and an enjoyable one. Your recipes are phenomenal! I'll need to have a go at these soon!

      Voted up + awesome!

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      Seeker7, I used to think about the calories also. Think of how much time we wasted doing without them. The key is moderation.

    • ahostagesituation profile image

      SJ 5 years ago

      I'm always geeked up for random food facts. And since I am a nut, and love them, it's great to find out the nutritional benefits. I think I want to know more about the brazil nut-breast cancer conneciton. And I like that you made a point of highlight the 6 healthiest types of nuts. Thanks!

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      ahostagesituation, thanks for your comments. I'll have to look more into the brazil nut-breast cancer connection.

    • wilson51288 profile image

      wilson51288 5 years ago

      mostly people do not include nuts in their diets.. its really good you have highlighted the advantages of nuts.... good article..

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      wilson51288, I think people leave them out because they think of them as being fattening. They forget about how healthy they are in moderation.

    • moonlake profile image

      moonlake 5 years ago from America

      I love nuts just about all kinds. I eat a handful just about everyday. Good for all us. Your hub has lots of good information. Voted up.

    • KoffeeKlatch Gals profile image
      Author

      Susan Haze 5 years ago from Sunny Florida

      moonlake, I'm with you - I love nuts. They are such an easy and tastty snack. It's a bonus to find out how good for you they are.

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