Nutrition in nuts

Pictured are walnuts sitting in their split husks ready to be harvested.

All nuts are a gold mine of essential and beneficial nutrients. They have good fats, protein, dietary fiber, vitamins and minerals. The plant-based fat found in nuts helps lower blood cholesterol and prevent heart disease. Most nuts also are rich in the protein arginine which helps relax blood vessels in the body and lower blood pressure.

Each type of nut has its own chemical profile. Therefore eating variety of nuts is best to get the widest nutritional benefits. For example, walnuts are high in omega-3 fatty acid. This is good for heart health.

The vitamins found in nuts include the antioxidants selenium and vitamin E as well as B vitamins. The antioxidants help battle cell destruction and help protect the body from developing cancer. The B vitamins help maintain healthy skin and hair as well as help with muscle tone.

Minerals the body needs are also plentiful in nuts, such as potassium, calcium, magnesium and more. These help regulate water levels and the metabolism of food in the body; therefore, they help prevent muscle cramping. Furthermore, the minerals found in nuts help maintain strong bones, teeth, red blood cells, hair, skin and nails.

Locally we have a good variety of nuts grown and available for sale. Many roadside fruit stands carry them. A lot of times they are also for sale at local craft sales and harvest festivals. The most available are walnuts, almonds, pecans and pistachios. Getting nuts at harvest time helps insure they are fresh. The best way to keep them longer is to freeze them. Then they are good frozen for up to 18 months.

Adding chemical flavorings, sugar coatings and added salt can greatly take away from the health benefits so the less processed the better. Heat is another thing that takes away from their benefits. Also too much of any one nut is not good either. It is the same as with any other type of food. Variety and balance are key things to remember.

Americans say they want to be healthy but their eating habits as well as other habits are proving otherwise. Also the number of trips they make to see doctors and the number of prescription pills consumed are at an all time high. We hear many complain of the costs these involve and about the side effects pills cause, but not many take steps to avoid them.

Good health does not just happen. It takes eating a balanced diet from a variety of foods, exercise, the right amount of sleep and staying away from unhealthy habits. We don’t have to list those as we are all aware of what they are.

Looking for a quick, easy snack? Reach for a handful of nuts.