Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
Antioxidants?
Which of the following is an antioxidant?
Vitamin E
Vitamin B
Calcium


 
 

 Buddy Up with Nuts 
 
The following is one in an ongoing series of columns entitled The Nut Gourmet by . View all columns in series

Taking a closer look at the nutritional profile of a single nut variety, raw almonds, for example, you’ll find that 3.5 ounces contain 21.3 grams of protein, 11.8 grams of fiber, 248 milligrams of calcium, 728 milligrams of potassium, 3.3 milligrams of zinc, and 261 milligrams of vitamin E. Other nut varieties are equally healthful.

Recognizing that people who ate nuts regularly had a lower risk of cardiac arrest, researchers wanted to ferret out the specific component in nuts that endows them with the ability to cut that risk. All nuts, they found, contained high levels of arginine, an amino acid that helps the body manufacture nitric oxide that relaxes and widens blood vessels.

Red meat and dairy products also contain arginine, but some nuts actually contain much more, making them a superfood. For instance, almonds, peanuts, and pine nuts boast 2.73, 2.89, and 2.10 grams of arginine respectively for 3.5 ounces. Beef cuts like top sirloin, T-bone, and rib roast don’t quite measure up, with figures of less than two grams for the same quantity. The arginine in milk doesn’t even register one gram.

Count on nuts, with their abundant supply of arginine to benefit the body by increasing blood flow and helping to unclog the arteries. This amino acid may also help to prevent deposits of cholesterol in the arteries.

Best of all, nuts are one of Mother Nature’s favorite treasures preserved for long storage in their own special protective casing where nothing unhealthful is added and nothing valuable removed.

Not only are they delicious and healthful, but nuts are also today’s ultimate convenience food. Fifty or sixty years ago it was challenging to find affordable nuts already shelled and ready to eat. Shoppers had to buy them in the shell and crack them at home. Today, shelled nuts of every variety are available in local markets.

Nuts are easy to include in your daily regimen. Add a sprinkling of chopped nuts over your breakfast cereal or dinner salad. Grind them into a powdery meal in a blender or food processor and use them to thicken soups and sauces. Add a handful of nuts to the blender when preparing a fruit smoothie. Stuff the cored center of apples with nuts and raisins and enjoy a delicious baked apple for dessert. You’ll find it’s easy to become partners in health when you make friends with nuts.

References:

Alper, C.M., R.D. Mattes. 2003. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. Journal of the American College of Nutrition. 22:133-41.

Coates, A.M., P. R. Howe. 2007. Edible nuts and metabolic health. Current Opinion in Lipidology. 18(1):25-30

Feldman, E.B. 2002. The scientific evidence for a beneficial health relationship between walnuts and coronary heart disease. Journal of Nutrition. 132(5):10625-11015

Garg, M.L., R.J. Blake, R. B. Wills, E.H. Clayton. 2007. Macadamia nut consumption modulates favourable risk factors for coronary artery disease in hypercholesterolemic subjects. Lipids. 42(6):583-7

Jenkins, D.J., C.W. Kendall, A Marchie, T.L. Parker, P.W. Connelly, W. Qian, J.S. Haight, D. Faulkner, E. Vidgen, K.G. Lapsley, G.A. Spiller. 2002. Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation. 106(11):1327-32.

   CONTINUED      Previous   1  2  3  Next   
 Comments Add your comment 

 About The Author
With a focus on healthy eating, compassion for animals, and environmental consciousness, her vegan journey led Zel Allen to partner with her husband, Reuben, to publish Vegetarians in Paradise. Their online publication......moreZel Allen
 
 From Our Friends
 
 
 
Popular & Related Products
 
Popular & Featured Events
Integrative Healthcare Symposium 2015
     February 19-21, 2015
     New York, NY USA
 
Wellness Inventory Certification Training (Level I)
     February 24-May 26, 2015
     Teleclass, CA USA
 
Additional Calendar Links
 
Stevia Products & Info
 
Dimensions of Wellness
Wellness, Breathing, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar