The Food Nutrition Coach -Shuha

In the past, nuts fell into the "bad for you" category. However, in recent years, studies show that nuts are indeed healthy. Check out the Boston Globe article featuring Fastachi for more insights into Longevity in a Nutshell.
Nuts provide key proteins and nutrients, good fats, antioxidants, aid in the reduction of cholesterol and help you live longer. Below are some the key benefits of a few different varieties of nuts:


Highest in calcium of all nuts. Almonds are also high in fiber, vitamin E and magnesium. Almonds help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.

Rich in iron, high in magnesium (more than almonds), and the unsaturated fat is predominantly oleic acid (the same as in olive oil). Cashews help prevent cancer, promote a healthy heart and strong bones, and also are good for your skin and hair (they are rich in copper).

High in omega 3 fats, antioxidants, and phytosterols. Walnuts are good for your heart, can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age related diseases, such as Alzheimer’s.

Rich in unsaturated fats (mostly oleic acid), high in magnesium, calcium and vitamins B and E. Hazelnuts are good for your heart, help reduce the risk of cancer, and aid in muscle, skin, bone, joint and digestive health.

Technically a legume, highest amount of folates compared to other nuts; folates are essential for brain development. Peanuts are also high in Vitamin E. Peanuts promote a healthy pregnancy because of the high folates which help reduce the risk of birth defects. Peanuts also boost memory, help fight depression, and reduces the risk of heart disease.

Pistachios are high in protein, fiber, and antioxidants. They also boast several other important nutrients, including vitamin B6 and potassium.Notably, pistachios are one of the most vitamin B6-rich foods around.Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.Pistachios are also rich in potassium, with one ounce containing more potassium than half of a large banana.
The bottom line is all nuts are good for you… the key is moderation. A healthy handful can lead to good health and longer life. So go nuts!
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