Walnuts, Almonds and Pecans: Include These Three Nuts in Your Diet for Good Health

If you're looking for a tasty snack that's healthy, grab a handful of nuts. As long as you snack in moderation you're in good company and doing something good for your heart. According to the Mayo Clinic the Mediterranean Diet, traditionally made up of fruits, vegetables and rice, is a heart-healthy plan, so nuts fit right in.

Although these yummy little nuggets are high in calories, they're low in saturated fat so if you're a nut lover or a health nut, you can enjoy a 1 ounce serving everyday without guilt. All nuts are generally healthy, but some are better than others. And no covering the nuts in chocolate, which will certainly cancel out the health benefits!

Walnuts

Numerous studies have shown that walnuts pack a wallop when it comes to providing health and nutrition for the human body. They contain the highest amount of alpha-linolenic (ALA), omega-3 fatty acids required by humans-in fact, just one ounce of nuts has 2.5 grams of ALA, 4 grams of protein and 2 grams of fiber.

Research has shown that walnuts are good for the heart and bones as well; because scientific research has produced evidence of cardiovascular benefits, the U.S Food and Drug Administration in 2004 gave its seal of approval for walnuts as a qualified health claim.

Nutrition Information for One Ounce of Unsalted Walnuts

185 calories, 18.5 grams of fat, 1.7 grams of saturated fat and 15.9 grams of unsaturated fat.

Almonds

I (heart) almonds. How could anyone not love almonds? They taste good, are cholesterol -free and low in saturated fat, all things that keep your ticker ticking. Research has shown that almonds may help keep cholesterol levels low, and just like the walnut, the almond has earned a qualified health claim from the U.S. Food and Drug Administration.

Almonds are nutrient dense, containing Vitamin E, magnesium, manganese, fiber, copper, phosphorus and riboflavin. As if that isn't enough, they are also a source for protein, calcium and niacin.

Nutrition Information for One Ounce of Unsalted Raw Almonds

163 calories, 14 grams of fat, 1.1 of saturated fat and 12.2 grams of unsaturated fat.

Pecans

Is it pe-CAN or Pe-KHAN? It doesn't matter how you say it, they all taste delicious. Pecans are not just for pies; eating a little bit every day will go a long way toward improving your health. According to the National Pecan Shellers Association, pecans are the only native American tree nut, and of course a lot of nutrients are packed into that humble brown shell.

Pecans are full of natural antioxidants such as Vitamin E. Studies show that the various forms of Vitamin E safeguard blood lipids from oxidation, which can be compared to rusting, only it's taking place in the human body. Pecans are good for the heart and may reduce the chance of cancer, coronary heart disease, and neurological diseases such as Alzheimer's.

Nutrition Information for One Ounce of Unsalted Dry Roasted Pecans

201 calories, 21 grams of fat, 1.8 of saturated fat and 18.3 grams of unsaturated fat.

www.mayoclinic.com

www.walnuts.org

www.almondboard.com

www.ilovepecans.org