2008 Woodie Awards
Nutrition : Go Nuts!
Emmy Korth ; ISU Dietetic Club
Issue date: 4/4/07 Section: Opinion
What can be sweet or salty, has many different kinds of crunch and is available all year round? Nuts! And with so many different kinds, there is bound to be at least one that makes your taste buds happy. Plus many people don't know that most nuts actually make your body happy as well, providing essential vitamins and minerals with a limited amount of saturated fat and no cholesterol.
A variety of nuts and milk have a common attribute. One cup of nuts such as almonds and hazelnuts contains about a fourth to a third of your recommended daily value of calcium, based on a 2000-calorie diet. High amounts of Iron are also found in almonds and hazelnuts as well as cashews and peanuts. In fact, one cup of cashews will give about 50 percent of your daily value of iron and almost 100 percent of your daily value of magnesium.
The antioxidant vitamins A, C, and E are also present in most nuts. However, vitamin E is the most abundant of the antioxidants and has a very beneficial role. There are many studies today that link vitamin E to helping prevent cataracts, a condition in the eye that can lead to blindness. Hazelnuts and almonds are richest in vitamin E, but peanuts provide adequate amounts as well. To get even more out of those choices, throw in a few Brazil nuts. Brazil nuts contain selenium, which helps vitamin E be better absorbed by your body.
Carbohydrate, protein, and fat are three components of food that are battled daily by many people. Nuts are not a good source of carbohydrates. A cup of almost any kind of nut ranges from about 20 to 30 grams of carbohydrate when about 300 grams should be consumed daily for most people. They are, however, an excellent, source of protein. The daily value recommendations say a typical person should consume around 50 grams of protein each day. One cup of almonds will provide about 28 grams of protein while peanuts have a whopping 37 grams per cup. As for fat, nuts haven't had the best reputation in the past. Though nuts do have a higher fat content, the saturated fat or "unhealthy fat" content of some nuts is relatively low. Pine nuts, hazelnuts, and almonds are the lowest in saturated fat containing only one gram per ounce, while peanuts, pecans, and walnuts contain only two grams per ounce. It is recommended that you eat no more than 20 grams of saturated fat each day.
Now it's time for a little trivia. There is an imposter among the nut gang. So what common nut is actually not a nut at all? The peanut! Unlike all other nuts, which grow on trees, the peanut grows under ground and is sometimes called the ground nut. This alone is not the only reason for the peanut not being a true nut. The peanut is actually a legume, the same family as beans and peas. A legume is defined as edible seed enclosed in pods. Now you have a nutty new question to stump your friends with!
A variety of nuts and milk have a common attribute. One cup of nuts such as almonds and hazelnuts contains about a fourth to a third of your recommended daily value of calcium, based on a 2000-calorie diet. High amounts of Iron are also found in almonds and hazelnuts as well as cashews and peanuts. In fact, one cup of cashews will give about 50 percent of your daily value of iron and almost 100 percent of your daily value of magnesium.
The antioxidant vitamins A, C, and E are also present in most nuts. However, vitamin E is the most abundant of the antioxidants and has a very beneficial role. There are many studies today that link vitamin E to helping prevent cataracts, a condition in the eye that can lead to blindness. Hazelnuts and almonds are richest in vitamin E, but peanuts provide adequate amounts as well. To get even more out of those choices, throw in a few Brazil nuts. Brazil nuts contain selenium, which helps vitamin E be better absorbed by your body.
Carbohydrate, protein, and fat are three components of food that are battled daily by many people. Nuts are not a good source of carbohydrates. A cup of almost any kind of nut ranges from about 20 to 30 grams of carbohydrate when about 300 grams should be consumed daily for most people. They are, however, an excellent, source of protein. The daily value recommendations say a typical person should consume around 50 grams of protein each day. One cup of almonds will provide about 28 grams of protein while peanuts have a whopping 37 grams per cup. As for fat, nuts haven't had the best reputation in the past. Though nuts do have a higher fat content, the saturated fat or "unhealthy fat" content of some nuts is relatively low. Pine nuts, hazelnuts, and almonds are the lowest in saturated fat containing only one gram per ounce, while peanuts, pecans, and walnuts contain only two grams per ounce. It is recommended that you eat no more than 20 grams of saturated fat each day.
Now it's time for a little trivia. There is an imposter among the nut gang. So what common nut is actually not a nut at all? The peanut! Unlike all other nuts, which grow on trees, the peanut grows under ground and is sometimes called the ground nut. This alone is not the only reason for the peanut not being a true nut. The peanut is actually a legume, the same family as beans and peas. A legume is defined as edible seed enclosed in pods. Now you have a nutty new question to stump your friends with!
Viewing Comments 1 - 2 of 2
Vitanet 235 market
posted 8/14/08 @ 12:01 PM MST
Well that's a lucky coincidence, having the right nutrition doesn't necessary means to give up to the food we like, sometimes things change for better. (Continued…)
Losing Weight
posted 9/06/08 @ 2:51 AM MST
The fat in nuts is healthy and good for lubricating brain, skin and arteries. Of course nuts also include seeds like sunflower seeds and pumkin seeds. (Continued…)
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