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Welcome to the DebiLyn Smith blog site. If you like what you read here, check out her website at

Saturday, September 15, 2012

"N" Is For All Kinds of Nuts

Feeling tired? Need a mid- morning or mid-day pick up? Don’t reach for another coffee... grab a hand full of raw, unsalted nuts. One hand full can fill you with an amazing amount of energy. Nuts are loaded with nutrients which include essential oils and minerals we may be missing in our diet.

Nuts are high in monounsaturated fats that actually keep us heart-healthy and disease-free.

Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies show that different types of nuts and seeds can actually prevent heart disease, weight gain and the accumulation of LDL cholesterol.
...if you don’t eat the entire bowl, that is. A perfect snack would be 10 almonds, walnuts or hazelnuts. Two tablespoons of peanut butter. You get the message. Also, some nuts are much better for you than others. And an added health tip- all nuts should be organic, eaten in their raw state, and not be  irradiated or roasted.

To make it easy for you: walnuts, almonds and hazelnuts are the best choices, but to be fair, here's a list of other nuts and their good and bad points:

Almonds: They stabilize blood sugar and are high in calcium, have the highest fiber content, highest magnesium content and are lower in total fat than most other nuts.

Brazil Nuts: They contain Omega-3s, an essential Fatty Acid and high levels of selenium, which may help to prevent breast cancer. Unfortunately, they tend to be high in unhealthy saturated fat, so eat one or two only.

Cashews: They are high in magnesium (second to almonds), which is a mineral that helps to build strong bones. They are also lower in overall fat than most other nuts. However, they are high in saturated fat and tend to be low in fiber.

Hazelnuts: They are a good source of protein and offer high levels of 
Vitamin E and Beta-Sitosterol, which contribute to heart health and help to fight cancer. They are also high in fiber and low in saturated fat.

Macadamias: They are high in 
monounsaturated fat, are a good source of thiamine and contain small amounts of phosphorous, selenium, calcium and potassium . That said, they are low in protein and high in overall fat.

Peanuts: Really legumes (more similar to peas and beans), peanuts are highest in 
Protein and have small amounts of Omega-3s.

Pecans: They are high in Vitamin E and regular consumption may help to decrease LDL (bad) cholesterol levels. On the down-side, they are low in protein and are higher in fat content than most nuts.

Pine Nuts: Actually seeds from pine trees, Pine Nuts contain large amounts of 
thiamine (Vitamin B1) and Protein. If you are on a diet, they may act as an appetite suppressant.

Pistachios: They are high in calcium, magnesium and Vitamin A, as well as
 fiber and iron. Eating salted ones or more than a handful flattens any benefits.

Walnuts: The All Star! They are high in Vitamin E and have an ideal ratio
of Omega-3 to Omega-6 fatty acids, which have anti-inflammatory properties, protect your heart's health and guard against arthritis. 

For a great website on the different types of nuts and their individual benefits and drawbacks, check out the website called How Healthy Are Your Nuts? At