Nuts                                                

The wonderful things that you eat them salted, plain, mixed, covered with chocolate. Or boil, bake, roast, toast or blanche them. But how much do you really know about nuts?

Not only are nuts great for a healthy snack, they also help your heart, eyes and more. Women who eat nuts weigh less.  They also get more fiber, vitamin E, calcium, magnesium and potassium.
Nut eaters also have higher HDL (good) cholesterol and lower levels of C-reactive protein, a marker of inflammation in the body.

So what are the best nuts for your health? 5 Best Nuts For Your Health By Jill Wiesenberger, M.S., R.D., C.D.E., Lifescript  Nutrition Expert  :Not only are nuts great for a healthy snack, they also help your heart, eyes and more.

 

ALMOND

This nuts  provides  you with a dose of  vitamin E . Vitamin E embeds itself into cell membranes, where it protects against damaging free-radical molecules. These yummy nuts might even block some of their own calories, which alone earns them a spot as one of the best nuts.

How To Eat Them:

Finely grind almonds in a food processor. Sprinkle them over casseroles as you would bread crumbs. Spread almond butter on toast instead of peanut butter. Add coarsely chopped almonds to your favorite roast chicken or turkey stuffing.

WALNUT

That’s because walnuts are packed with ALA, an omega-3 fatty acid that helps shield the heart, making it one of nature's best nuts for heart health. Walnuts might keep you standing straight too. ALA protects your skeleton by decreasing the rate of bone breakdown while keeping its formation constant.

How To Eat Them:

Store shelled walnuts in the refrigerator or freezer unless you’re going to use them right away. Dredge fish or poultry with chopped walnuts and herbs. Toss walnuts into side dishes, such as rice and barley. Stir walnuts into oatmeal or cold cereal. Finely grind almonds in a food processor. Sprinkle them over casseroles as you would bread crumbs. Spread almond butter on toast instead of peanut butter.. Add coarsely chopped almonds to your favorite roast chicken or turkey stuffing.

PISTACHIOS

This green nut is dubbed the “skinny” nut, because each has only three calories. Plus, if you shell them, they slow your eating speed and cut consumption! Another one of the best nuts for health, the pistachio also bursts with lutein and zeaxanthin, both relatives of beta-carotene that may reduce the risk of age-related macular degeneration, the leading cause of blindness with people aged over 65.

How To Eat Them:

Stir chopped pistachios into chicken salad. Mix pistachios, dried fruit and a few dark-chocolate chips to make a delicious, nutrient-packed trail mix.

HAZELNUTS

Also known as filberts, hazelnuts have folate, a B vitamin important for preventing heart disease as well as certain cancers, Alzheimer’s disease and birth defects. The nuts also contain arginine, an amino acid that relaxes blood vessels, and blood pressure-friendly magnesium. Hazelnuts taste like a treat and keep dieters satisfied longer.

How To Eat Them:

Choose shelled nuts with tight skins. Store raw nuts in the refrigerator or freezer for up to four months; roasted hazelnuts last up to two years. Grind them in a food processor and mix with fresh herbs and olive oil for a hazelnut pesto. Stuff ravioli with finely chopped hazelnuts, herbs and reduced-fat cheeses. Dress up cookies with chopped hazelnuts.

PECANS

Pecans are among the best nuts for health because of their high levels of antioxidants. Pecans contain gamma-tocopherol, a heart-healthy type of vitamin E that protects against unhealthy oxidation of LDL cholesterol in blood. Oxidation raises your risk of plaque buildup and heart disease.

How To Eat Them:

Store shelled pecans in the refrigerator for up to nine months; in the freezer for as long as two years. Sprinkle toasted, chopped pecans on green salads and fruit salads. Mix chopped pecans into your pancake batter. Just before serving, toss pecans into a couscous or quinoa pilaf.

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