Wednesday, September 28, 2011
There are many advantages of eating nuts. Here are I list the top five advantages of nuts.
1. Do good to brain
Brain cell is composed of 60% of unsaturated fatty acid and 35% of protein while nuts always contain abundant unsaturated fatty acid and protein. Unsaturated fatty acid is indispensable in the growth of brain. Also, nuts contain a certain amount of amino acid which is the main constituent of cranial nerve cells.
2. Do good to heart
Study has shown that to eat nuts often can reduce the possibility of suffering from heart disease. A study on the nuts intake amount and heart condition of 2100 men showed that to have nuts twice a week, once for 28 micrograms can reduce the possibility of suffering from heart disease by 47%. Some doctors pointed out that nuts contain a large amount of unsaturated fat, magnesium and vitamin E, all of which play a vital role in preventing heart disease. They all suggested taking in healthy food that contains unsaturated fatty acid instead of that contains a lot of fat.
3. Eliminate free radicals
Free radicals are so active that they can react with the cell tissues and DNA in human body, which will produce toxin and do harm to human body. Study has shown that some nut food such as polly seeds are as effective as strawberry and spinach in eliminating free radicals.
4. Protect people from diabetes
Study has shown that to eat nuts often can reduce the chance of suffering from diabetes. Experts hold the view that the unsaturated fatty acid and other nutrients contained in nuts is beneficial to improve the balance between blood sugar and insulin.
5. Regulate blood fat
A study conducted by some professors has shown that people who often take in almond all experience the decrease in the level of serum total cholesterol and apolipoprotein B and the increase in apolipoprotein A1. This study showed that almond that contains abundant unsaturated fatty acid is very effective in the regulation of blood fat and apoliprotein.
Article Source: http://EzineArticles.com/4447709
So how much is a serving?
What Makes an Ounce?
Since nuts differ in their size and weight, the amount of nuts needed to make up 1 oz. differs for each nut. A 1-oz. serving of large nuts like the Brazil nut consists of fewer nuts than the same size serving of a small nut like the pistachio nut. The 1-oz. serving size for all types of nuts refers to the nut kernel without the outer shell.
A 1-oz. serving of Brazil nuts -- a tree nut that grows in the Amazon region -- consists of only six kernels. A serving contains 190 calories, 4 g of protein, 19 g of total fat with 4 g of saturated fat, 780 percent of the daily recommended intake of selenium and 25 percent of the daily intake of magnesium and copper. Another relatively large nut, the macadamia nut, takes 10 to 12 nuts to make a 1-oz. serving. They provide 200 calories, 2 g of protein, 22 g of total fat with 3.5 g of saturated fat and 45 percent of the daily recommended intake of manganese.
It takes between 18 and 28 average-sized nut kernels to make up a 1 oz. serving. A 1-oz. serving of almonds consists of 23 kernels and provides 160 calories, 6 g of protein, 14 g of total fat with 1 g of saturated fat, 35 percent of the daily recommended intake of vitamin E and 30 percent of manganese. Eighteen cashews make up a 1-oz. serving, which provides 160 calories, 4 g of protein, 13 g of total fat with 3 g of saturated fat along with 20 percent of the daily recommended intake of magnesium and 30 percent of copper. A 1-oz. serving of hazelnuts contains 21 nut kernels with 180 calories, 4 g of protein, 17 g of total fat with 1.5 g of saturated fat, 90 percent of the daily recommended intake of manganese and 20 percent of vitamin E. A 1-oz. serving of peanuts contains approximately 28 nut kernels with 161 calories, 7 g of protein, 14 g of total fat with 2 g of saturated fat and serves as a good source of potassium, calcium and vitamin B-3.
The small nuts, such as pistachio nuts and pine nuts, require a lot more kernels to make up 1 oz. A 1-oz. serving of pistachio nuts consists of 49 nut kernels. This serving contains 160 calories, 6 g of protein, 13 g of total fat with 1.5 g of saturated fat and 20 percent of the daily recommended intake of manganese, copper and vitamin B-6. The smallest tree nut, the pine nut, requires 167 nut kernels to make up 1 oz., which contains 190 calories, 4 g of protein, 20 g of total fat with 1.5 g of saturated fat, 120 percent of the daily recommended intake of copper, 20 percent of copper, 18 percent of magnesium and 16 percent of phosphorus
Read more: http://www.livestrong.com/article/422876-w