Which Nuts Are the Best and Why? Nuts are a powerhouse of a snack

matteo#nuts-in-basket-10070110They provide protein, fat, vitamins, and minerals. Satisfying and flavorful, almost everyone enjoys including nuts in their diet. With all of the news in the media about the benefits of nuts, many people wonder “which nuts are best and why.”

Here are the facts. Different nuts have different nutrition benefits, however nuts are associated with:

Improved cardiovascular health, because of the high monounsaturated fatty acids
Good nutrient density-the calories they provide are healthful and useful to the body
Taste and textures that are satisfying
High levels of vitamin E and phytonutrients
More research exists on some nuts than others. The carbohydrate, protein, and fat ratio differs slightly among the different nuts, so eating a variety is possibly the best way to reap all of the benefits that they offer!

Almonds
Scientific evidence supports the role of almonds in cardiac health, specifically cholesterol-lowering properties when almonds are consumed in a diet that is low in saturated fats and cholesterol.

Other facts about almonds:

1 ounce (oz)/23 almonds/handful: 160 calories, 14 gram (g) fat (1 g saturated, 3.5 g polyunsaturated, 9 g monounsaturated), 6 g carbohydrate, 6 g protein, 4 g fiber
Antioxidant power of vitamin E rich in alpha-tocopherol, which is the form of vitamin E that the body absorbs most readily
Add almonds to side dishes, cereals, and salads
Eat them with fruit as a snack
Try almond butter and jelly sandwiches
Substitute almond flour when baking
For more information, visit http://www.almondsarein.com

Cashews
Cashews have high levels of essential minerals-iron, magnesium, phosphorus, zinc, copper, and manganese.

Other facts about cashews:

1 oz: 160 calories, 13 g fat, (3 g saturated, 2 g polyunsaturated, 8 g monounsaturated) 9 g carbohydrate, 4 g protein, 1 g fiber
High levels of magnesium are touted for heart, bone, and muscle health
Good source of monounsaturated fatty acids
Add to entrees, side dishes, and desserts or eat them plain
Store in a cool, dry place in an airtight container
For more information, visit http://www.organiccashewnuts.com/

Hazelnuts
Hazelnuts are a powerful source of vitamin E and phytonutrients and are associated with building a strong immune system.

Other facts about hazelnuts:

1 oz: 180 calories, 17 g fat, (1.5 g saturated, 2 g polyunsaturated, 13 g monounsaturated) 5 g carbohydrate, 3 g protein, 3 g fiber
For more information, visit http://www.hazelnut.com/

Peanuts
Peanuts are classified botanically as legumes rather than tree nuts, because they grow underground.

Facts about peanuts:

1 oz: 161 calories, 14 g fat (1.9 g saturated, 4.4 g polyunsaturated, 6.9 g monounsaturated), 4.6 g carbohydrate, 7.3 g protein, 2.4 g fiber
Highest protein content of any nut, especially satisfying and beneficial for children, vegetarians, and those with higher protein needs
Rich in essential minerals, such as magnesium, copper, phosphorus, potassium, and zinc
Rich in B vitamins and phytonutrients
For more information, visit http://www.peanut-institute.org/

Pecans
Pecans are touted for their antioxidant properties and cardiovascular benefits.

Other facts about pecans:

1 oz/20 halves: 200 calories, 20 g fat (2 g saturated, 6 g polyunsaturated, 12 g monounsaturated), 4 g carbohydrate, 3 g protein, 3 g fiber
Add to cereals, breads, side dishes, and desserts or eat them plain
For more information, visit http://www.ilovepecans.org/nutrition.html#antioxidants

Walnuts
Walnuts are a great source of alpha-linolenic acid, an omega-3 fatty acid, and are associated with healthful weight loss.

Other facts about walnuts:

1 oz/14 halves: 190 calories, 18.0 g fat (1.5 g saturated, 13 g polyunsaturated, 2.5 g monounsaturated), 4 g carbohydrate, 4 g protein, 2 g fiber
The highest nut ranking on the Index of Nutritional Quality
Sweet or savory, enhancing almost any meal or snack
For more information, visit http://www.walnuts.org/walnuts/

References and recommended readings
International Tree Nut Council, Nutrition Research & Education Foundation. Nutrition research. Available at: http://www.nuthealth.org/nutrition-research/. Accessed August 29, 2012.

The Peanut Institute. Eat well, eat peanuts. Available at: http://www.peanut-institute.org/. Accessed August 29, 2012.

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.
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Chiropractic: Maintenance Care Recommended

Chiropractors often recommend periodic visits to identify joint dysfunction and make corrections with skilled spinal manipulation or other manual therapies. These maintenance treatments are thought to prevent disease of both neuromusculoskeletal and visceral causes.
Journal of Manipulative and Physiological Therapeutics

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High Prevalence of Back Pain in High School Sports

Low back pain is a surprisingly common complaint among young athletes. A study from Finland analyzed 464 teenage athletes from a variety of sports and found that 54.9% experienced back pain during the previous year but only about a quarter sought treatment.
Journal of Sports Medicine, April 2014

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Exercise: Regular Physical Activity Decreases Breast Cancer Risk at Any Age

Researchers say that performing physical activity greater than one hour per day reduces the risk of developing breast cancer by 12% at any age and weight compared to less active women. Dr Hilary Dobson adds, “These findings are important for all women, irrespective of their age and weight. Whilst the mechanism for the potentially protective effect of physical activity remains unclear, the analysis, which is presented here, provides women with a real impetus to increase their physical activity by even modest increments. This review seems to be telling us that the resultant improvements in breast health can now be added to the other established health benefits of physical activity.”
The European CanCer Organisation (ECCO), March 2014
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Health Alert: $1 Billion Spent Annually on Brain Scans for Headache Sufferers, is this necessary?

During a four-year period, researchers estimate that 12.4% of patients with headaches or migraines received an MRI or CT scan at a total cost of about one billion dollars per year to the healthcare system. Lead researcher Dr. Brian Callaghan writes, “CTs and MRIs are commonly ordered for headache and migraine, and increasing over time, despite the fact that there are rare circumstances where imaging should be used. Lots of guidelines say we shouldn’t do this – including ones from neurology and radiology groups – but yet we still do it a lot. This is a source of tremendous cost in health care without a lot of evidence to justify the cost.”
JAMA Intern Medicine, March 2014

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Alzheimer’s Onset Triggered by Sleep Disturbances?

Researchers now believe that people with chronic sleep disruptions may face early onset of Alzheimer’s disease. Their findings are based on an animal study involving sleep-deprived mice that were subjected to memory tests. This group demonstrated significant impairment in memory and learning compared with mice that slept normally. Researchers further observed that the sleep-deprived mice experienced a huge disruption in synaptic connections, which they believe could be a trigger for Alzheimer’s disease.
Neurobiology of Aging, February 2014
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13 Facts You May Not Know About Your Own Body!

Nerve impulses in the brain travel as fast as 170 miles per hour (105.6 km/hr).
The brain operates on the same amount of power as a 10-watt light bulb.
Your brain uses 20% of the oxygen that enters your blood stream.
The brain is more active at night than during the day.
Eighty percent of the brain is water.
The largest internal organ is the small intestine.
The heart creates enough pressure to squirt blood 30 feet (~9 meters).
The acid in your stomach is strong enough to dissolve razorblades.
The surface area of a human lung is equal to a tennis court.
The hardest bone in the body is the jawbone.
The feet account for one quarter of all the human body’s bones.
The tooth is the only part of the body that can’t repair itself.
Facial hair grows faster than any other hair on the body.

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