Go Nuts For Your Health

nuts, health benefits of nuts, nutrition, healthy snacksNuts and seeds pack a powerful punch of protein, vitamins, minerals and healthy fats, which provide numerous positive effects on your heart, brain, joints and waistline. Just a handful a day (1 oz.) of almonds, walnuts, pistachios, pecans, peanuts, sunflower or pumpkin seeds deliver hunger satisfying fiber and protein along with immune boosting, anti-inflammatory vitamins and minerals.

While some may be inclined to limit nuts due to their high fat and caloric content, nuts contain heart healthy unsaturated fats, nutrients that help lubricate your joints, and vitamin E (an essential anti-oxidant), as well as protein and fiber. Consumed in small servings, nuts and seeds are a terrific addition to your diet.


Content per ounce



6 g on average

  • Building block for bones, muscle, cartilage
  • Satisfies hunger longer than carbs & fats

Mono & Poly Unsaturated Fats

(Omega-3 fatty Acids)

Walnuts in particular have
high levels of Omega 3

  • Heart Healthy
  • Lower Cholesterol
  • Lower triglycerides
  • Decrease Inflammation (joint health)


3 g  +/-

  • Slows digestion so feel fuller longer
  • Reduces Cholesterol
  • Decreases Fat Absorption

Vitamin E

8 mg (Almonds in particular)

  • Anti-oxidant
  • Boosts Immune System


Sunflower Seeds:
100 mg magnesium

Almonds:  75 mg calcium

  • Zinc, calcium, phosphorus support bone development, immunity and energy production

Because the protein, fiber and fat in nuts and seeds stave off hunger longer, research has shown that in small doses, nuts can actually prevent weight gain.

Incorporate a variety of nuts into your diet as they contain different vitamins and minerals and will keep your taste buds happy. For portion control, pour a serving into a small dish rather than taking the whole jar with you to the couch. Sprinkle nuts or seeds on a salad, cereal or yogurt, or mix them with dried fruit for a great energy boosting mid-day pre or post workout snack. For the greatest benefits and least added calories, try to use nuts in their natural state without added oils or salt. And, as always, if you have any health conditions, food allergies or dietary restrictions, check with your medical professionals before adding nuts or any food to your diet.  health benefits of nuts and seed, healthy foods, cholesterol lowering foods, source of omega-3

A study by the British Medical Journal (1998) found individuals who consumed nuts 5 times per week had 35% lower risk of heart disease.

A 2004 study of diabetic adults showed an increase in HDL (good cholesterol) and a 10% decrease in LDL (bad cholesterol) in persons eating a handful of walnuts a day. The FDA issued a qualified health claim that walnuts may reduce the risk of heart disease.

A study published in the American Journal of Clinical Nutrition (2005) concluded that a diet high in cholesterol lowering foods, including nuts, lowered cholesterol as well as pharmaceutical interventions.

For more info go to:



Authored By:  Jana Sanford, CoreFitnessByJana
Jana is a certified Personal Trainer and Pilates Instructor with specializations in orthopedic exercise for injury prevention and recovery, in-home fitness and sport conditioning. As a former corporate exec and business traveler, Jana focuses on providing cost and time effective fitness solutions for corporate and individual wellness.

In addition to her private and small group classes in New York City, Jana provides online Pilates, Body Sculpting, Conditioning, Boot Camp and 1 Minute In-Office workouts at CoreFitnessByJana.com.  Jana’s short modular workouts were designed to address the fitness needs of time constrained individuals and can be done anywhere as they require no equipment.


2 thoughts on “Go Nuts For Your Health”

  1. I wish I could eat nuts, but they seem to initiate a flare of diverticulitis

Leave a Reply

Your email address will not be published. Required fields are marked *