Nuts for nutrition

So what if they pack some calories? The benefits make them a healthy choice.

By Laura Reiley, Times Staff Writer
Published June 20, 2007

Nutritionists are advising us to go nuts, claiming that nuts are the new "power food." That sounds good - who doesn't want powerful food? But just what does that mean?

"I define power foods as those that pack a nutritional punch in a small serving, " notes Nancy Murphy, a Connecticut nutritionist. "Many traditional 'power' foods like nuts, nut or olive oils, nut butters, tahini and low-fat dairy get a bad rap because they are caloric. If you think of them more as condiments, binders, flavorings and texture 'enhancers, ' they are terrific."

Although many people believe, erroneously, that nuts contain cholesterol, nut consumption has been shown to reduce risk factors for heart disease and other chronic diseases. Some doctors are convinced that eating nuts actively lowers cholesterol; others think a little nut noshing merely keeps the appetite at bay and prevents people from snacking on cholesterol-raising foods with trans-fatty acids or high-fat dairy.

Sure, nuts have lots of calories, but just a handful packs a dense array of nutrients, from protein to fiber, B vitamins, vitamin E, calcium and minerals such as magnesium and potassium. Here are our top picks, either eaten out of hand or as an ingredient or garnish for your favorite dishes. 

Toasted and chopped, pecans enliven simple green salads and are a wonderful way to add fiber to your diet. The only native American tree nut, pecans are a rich source of minerals and vitamins, including vitamin E, which is said to protect blood lipids from oxidation. Vitamin E is what gives this "brain-shaped" nut its purported benefits to the brain, reducing the risk of stroke, heart disease, diabetes and, some say, depression.

1 ounce: 200 calories, 20 grams of fat 

Pistachios have been cultivated for more than 10, 000 years in the Middle East, prized for their pale green color and the sweet flavor they impart to desserts or rice dishes. The richest source of potassium of all nuts, just 2 ounces of pistachios contains more potassium than a whole banana. A 1-ounce serving contains 10 percent of the daily suggested fiber and vitamins B6 and B1.

1 ounce: 160 calories, 13 grams of fat 

Also known as filberts, hazelnuts are one of the few nuts to contain vitamin A. Because they are high in the amino acid tryptophan, they are a good snack just before bedtime. As with warmed milk or turkey, this amino acid is converted to melatonin and serotonin by the body, both of which are thought to induce sleep.

1 ounce: 180 calories, 17 grams of fat 

Despite their lush texture, cashews have a much lower total fat content than almonds, pecans, walnuts or peanuts. The fat they do have is monounsaturated, called oleic acid, the same fat found in olive oil. Cashews are also rich in B vitamins, fiber, protein, carbohydrates, potassium, iron and zinc.

1 ounce: 160 calories, 13 grams of fat 

The most nutritionally dense, almonds tend to be at the top of health experts' lists. With the highest fiber content of any seed or nut, 1 ounce of almonds contains 12 percent of the daily recommended protein and 35 percent of the daily recommended vitamin E, a valuable antioxidant. Lightly toasted and eaten as an on-the-go snack, 90 percent of a serving's fat is monounsaturated.

1 ounce: 166 calories, 14 grams of fat 

Though peanuts aren't technically nuts (they're in the legume or dried bean family) they are a powerhouse source of protein, more than any other nut or legume. But they also are more caloric than some nuts and contain a fair amount of fat (some of which is saturated). Look for dry roasted, unsalted peanuts or natural peanut butters to maximize the health benefits without adding unnecessary fat and salt.

1 ounce: 170 calories, 14 grams of fat 

Walnuts have the greatest concentration of alpha-linolenic acid, an important omega-3 fatty acid essential to human health but not manufactured by the human body. These fatty acids are linked to health benefits from preventing cancer cell growth to keeping blood from clotting excessively and promoting better cognitive function - a quarter cup of walnuts provides more than 90 percent of the daily value of these essential fats, a welcome addition to breakfast yogurt or chicken salads.

1 ounce: 190 calories, 18 grams of fat

[Last modified June 19, 2007, 09:28:19]