Superfood Tip: Tree nuts and all their glory |

Superfood Tip: Tree nuts and all their glory

Nuts are a healthy and filling snack. Here are a few benefits various tree nuts offer:

• Walnuts are the only tree nut that are considered an excellent source of the plant-based omega-3 fatty acid, ALA (the omega-3 fatty acid DHA is from fish). They are also loaded with dense antioxidants and minerals such as magnesium, copper, iron and phosphorus. As with all nuts, controlling portion size is key. Approximately 14 walnut halves equals 1 ounce and offers a whopping 190 calories and 18 grams of heart-healthy fat.

• Almonds are an excellent source of Vitamin E and the B Vitamin folate. They also provides calcium and magnesium.

The one-ounce serving size is approximately 23 nuts. One serving provides 120 calories, 13 grams of monounsaturated “good” fat, 6 grams of protein and 4 grams of filling fiber.

• Cashews are yummy and healthy. One serving consists of 18 nuts and offers 157 calories, 12 grams of mostly heart-healthy fats, 5 grams protein and 1 gram fiber.

They are an excellent source of copper and magnesium — minerals essential to muscular function. Cashews have a soft consistency with a sweet flavor. They are great as a snack or in Asian-inspired recipes. They can be eaten as a slightly healthier (but more expensive) cashew nut butter.

Information courtesy of The Memorial Hospital.Information courtesy of The Memorial Hospital.Information courtesy of The Memorial Hospital.

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