Nuts

Wolf Máté
 What Are Nuts?
• Nuts are seed kernels
• Hard outer shell
• A Great Source of Many Nutrients
• Loaded With Antioxidants
• May Reduce Your Risk of Heart
Attack and Stroke
• High in Beneficial Fiber
• May Reduce Inflammation
• Beneficial for Type 2 Diabetes and
Metabolic Syndrome
 1

Commonly consumed Nuts:

1. Almonds 2 3

2. Brazil nuts 4

3. Cashews

4. Hazelnuts
6
5
5. Pecans

6. Pine nuts
7
7. Pistachios
9 8
8. Walnuts

9. Peanuts*(legumes)
A Great Source of Many Nutrients
• 1 ounce of mixed nuts contains:
• Calories: 173(Pecans)
• Protein: 5 grams(Peanuts)
• Fat: 16 grams, including 9 grams of monounsaturated fat(Pecans)
• Carbs: 6 grams(cashews)
• Fiber: 3 grams(Almond)
• Vitamin E: 12% of the RDI(Almond)
• Magnesium: 16% of the RDI(Brazil nuts)
• Phosphorus: 13% of the RDI(Brazil nuts)
• Copper: 23% of the RDI(cashews)
• Manganese: 26% of the RDI(Hazelnuts)
• Selenium: 56% of the RDI(Brazil nuts provides 100%)
Loaded With Antioxidants
• Antioxidants can combat oxidative stress by neutralizing free radicals.
• One study found that walnuts have a greater capacity to fight free radicals than fish
• Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from
being damaged by oxidation.
• Another study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in
their levels of oxidized “bad” LDL cholesterol — a major risk factor for heart disease
 Conclusion
• Eating nuts on a regular basis may
improve your health in many ways,
such as by reducing diabetes and
heart disease risk, as well as
cholesterol and triglyceride levels.
• As long as you eat them in
moderation, nuts make for a tasty
addition to a healthy, balanced diet.