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Nuts: Which Nuts Are the Best and Why? nutrition411
Nuts are a powerhouse of a snack. They 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.
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My office offers individualized care for my patients. I am devoted to providing each patient with excellent chiropractic care with a personal touch. I specialize in making HOUSE CALLS. I make HOUSE CALLS in Morris, Sussex, Warren, Passaic, Essex, Bergen, Hudson and Union and Counties at present. I am licensed in the State of New Jersey and the State of Florida. Since 1969 I have been involved in managing my practice and also managing the practices of friends of mine in the States of Florida and New Jersey. I have experience in managing an office that is a straight chiropractic office seeing up to 300 patients per day to managing an office that performs numerous therapies to managing an office that had 3 medical doctors with a staff of 10 people working for me. Through my experience I know I can pick the proper therapy that I believe a patient may need rather than using the same treatment on everyone. I was fortunite to be able to attend the First Independent Presidents Chiropractic Congress in Washington, D.C.. I am Past Secretary, President and Executive Director of Beta Omega Chi Chiropractic Fraternity; Past Secretary of the Alumni Association of New York Chiropractic College and member of the Board Of Directors; Past Coordinator of Student Activities of New York Chiropractic College; Past Treasurer, Secretary ,Vice President and President of the Northern Counties Chiropractic Society; Past Coordinator for Council on Scoliosis Screening for Morris, Sussex, Warren & Hunterdon Counties; Past member of the Public Relations Team of the New Jersey Chiropractic Society and was on the Legislative Team of the New Jersey Chiropractic Society which made it possible for Chiropractors to be included in Blue Cross Blue Shield in New Jersey. Since I graduated from Columbia Institute of Chiropractic I have taken,yearly, post graduated courses from New York Chiropractic College, Los Angeles College of Chiropractic, Parker Chiropractic College, Life Chiropractic College, New Jersey Chiropractic Society and the Florida Chiropractic Association. Shortly I will also be associated with a practice in Florida and in Bergen County, New Jersey.
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