NUTS!

NUTS!

No not that kind of NUTS, the other kind, the kind you eat. This often overlooked “bring out for cocktail parties” food can actually increase your energy, help you lose weight, keep your heart healthy, and make your hair and nails strong and shiny. Quite a resume for such a little product.

Take walnuts for example.  Walnuts are rich in Omega-3 fatty acid ALA (plant based as opposed to the kind found in fish of course). As this acid is plant based it isn’t thought to be as effective as the Omega-3 fish oil but it still helps to decrease the inflammation that can damage your arteries, it may even help to reduce bone reduction as you age. As far as cholesterol goes, Walnuts have been shown to reduce LDL (the bad cholesterol) and increase HDL (the good cholesterol). Keep them in your fridge to avoid spoiling and grab a handful with apples and yogurt as a snack, or crumble onto your salad, even add to your pancakes or oatmeal in the mornings.

Peanuts: Who doesn’t like peanut butter? It seems to be a staple in every kid’s lunch box and on almost every diet plan nowadays. When you need something to stop the hunger and give you a boost, snack on these little nuts (technically legumes).  Peanuts pack a great little punch, they are low on the glycemic index meaning that they take longer to process through your system. They keep you feeling satisfied for longer due to helping those blood sugar levels stay nice and even. Be sure to go for the salt free snackables or the “peanuts only” peanut butter, you may create one problem while solving another. Salt can be very detrimental to blood pressure, heart health, weight loss efforts and your overall well-being.

Almonds: 23 almonds pack an amazing 6g of protein but be warned that comes with a hefty 164 calories and 14g of fat. One serving (23 nuts) provides enough to give you 35% of your daily vitamin E. The extra fiber in almonds helps to make you feel full and ensure you don’t overindulge.  This is a great nut to snack on later in the afternoon to help you make it through the hump; if you are looking for something to keep you satisfied until suppertime this is the nut for you. The almond nut has also been shown to lower LDL concentrations significantly. For the best nutritional value buy raw almonds and keep them in the fridge.

Not all nuts are created equal though, Brazil nuts, Macadamia nuts and Cashews all have some great qualities (Selenium, Magnesium, calcium and zinc) but they are also very high in saturated fat, which tends to counteract their awesomeness.  Eat these nuts in lower quantities and maybe save them for a treat every once in a while. 

Although the FDA has yet to offer official guidelines on what claims can be made by distributors to the benefits of nuts, they do agree that without doubt certain nuts do have great health benefits, go to the FDA website and type in “nuts” for more information.  Even without an official statement everyone seems to agree that studies show, women who eat nuts on a regular basis have a lower risk of heart disease. Again, just be careful not to overindulge, while the benefits are surely there, the downside is that the calorie contents are high for just a handful of nuts. So think “a handful healthy, 2 handfuls – serious calories!”

Nuts are widely available at practically every grocery store across America, but try to ensure you are buying high quality raw nuts whenever possible, as with everything once they are processed and salted they become far from a healthy food. You can purchase or send nuts over the internet at nuts online  or for those who prefer bulk buying Oh Nuts might be the place for you. What a great gift to send to your friends, its not often can you send them something tasty AND super healthy.

Make an adjustment: Stay Healthy ~ Be happy: Call Dr. Paul and Dr. Susan to schedule an appointment for chiropractic care or call us with your health concerns at 303.674.1500 or email office@fontanachiro.com

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