Nuts – A Great Source of Healthy Fat, Vitamins, Antioxidants, and Fiber

Nuts are nutritious snacks which have been linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk.  Compared to people who avoid nuts,  those who eat nuts on a regular basis also tend to have:

  • Lower systolic blood pressure
  • Fewer risk factors for metabolic syndrome and a lower risk for diabetes
  • Better cardiovascular health
  • Reduced mortality risk by 23%
  • Greater longevity

A 30-year long Harvard study found that:

  • People who ate a small handful (approximately 1 ounce or 28 grams) of nuts seven times per week or more were 20 percent less likely to die for any reason, compared to those who avoided nuts.
  • Eating nuts at least five times per week was associated with a 29 percent drop in mortality risk from heart disease, and an 11 percent drop in mortality risk from cancer.
    A Dutch study of 120,000 men and women ages55-69 for 10 years researchers found that people who ate just 10 grams of nuts each day had a 23 percent lower risk of death from any cause. 

A Dutch study of 120,000 men and women ages 55-69 for 10 years researchers found that:

  • People who ate just 10 grams of nuts each day had a 23 percent lower risk of death from any cause.
  • 43 percent decrease in neurological disease, 30 percent decrease in diabetes and 39 percent decrease in respiratory disease plus fewer deaths due to cancer and heart disease.

Nuts per ounce (28.5 grams):
49 pistachios, 23 almonds, 10 macadamia, 20 pecans halves, 16 cashews, 14 walnut halves, 16 cashews
Raw nuts versus dry roasted/salted nuts
I don’t know how many people actually monitor their daily salt intake, but limiting salt consumption to no more than 2,500 mg/day is recommended.   For those who are sensitive to salt for blood pressure reasons, perhaps no more than 1,500 mg/day is better, and eating raw forms of nuts would be preferable.  

But studies have shown that dry roasting of most nuts does not reduce their health benefits.
So if you like the taste of raw nuts, go with them but if you don’t, then dry roasted nuts that are either not salted or lightly salted are the way to go. Either way get in your daily one ounce of your favorite nuts.

I suggest switching between your favorite nut choices because they all have slightly different nutritional make-up.  Pecans for example, a one ounce serving of pecans includes over 19 vitamins and minerals including vitamin A, vitamin E, calcium, potassium and zinc.  Additionally, the U.S. Department of Agriculture ranked pecans in the top 20 out of 100 foods for antioxidant capacity.  Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. 

CLICK HERE to learn how to roast nuts and enjoy super tasty recipes to help you go nutty over nuts including; Rosemary Roasted Walnuts, Roasted Almonds with Honey & Cinnamon, Maple-Chipotle Spiced Nuts, Pumpkin Pie Spiced Almonds, Sweet, Salty, Spicy Party Nuts, Maple Citrus Roasted Pecans, Cocoa Cardamom Espresso Roasted Almonds and more.

To the Best of Health,


Curt Hendrix, M.S., C.C.N., C.N.S.