HEALTHY HEARTS GO NUTS: PISTACHIOS & CASHEWS

from Nutrition and You and other sources

PISTACHIOS have 158 calories/ounce and are a source of energy.  They contain many nutrients, minerals, antioxidants and vitamins essential for good health.

They’re rich in oleic acid, the same monounsaturated fats in olive oil, that help lower total cholesterol by lowering LDL/bad and raising HDL/good cholesterols.

They’re a good source of many phyto-chemicals (chemicals naturally found in fruits, vegetables, nuts and legumes that may have healthful properties) such as carotenes, vitamin E and antioxidant compounds.  Studies suggest these compounds remove toxic free radicals and thus protect the body from cancers, other diseases and infection.

Vitamin E is essential for maintaining the integrity of cell membrane of mucus membranes and skin and protecting skin from dryness.

Pistachios are loaded with many B-complex groups of vitamins and are good sources of minerals such as copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium.

CASHEWS have 157 calories/ounce and are full of soluble dietary fiber, vitamins and minerals along with numerous phyto-chemicals.  

They’re rich in monounsaturated oleic acid and palmitoleic acids that help lower total cholesterol by lowering LDL/bad and raising HDL/good cholesterols.

The nuts are rich in vitamin B5, B-6 and B-1, which the body needs for metabolism of protein, fat and carbohydrates.

Cashews contain ample amounts of minerals such as manganese, potassium, copper, iron, magnesium, zinc and selenium.  Selenium is an important micro-nutrient that supports the action of antioxidant enzymes.  Zinc supports the action of enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.  Copper also supports the action of vital enzymes.

The nuts are a good source of Zea-xanthin, a flavonoid (plant pigments that act as antioxidants) selectively absorbed in the eyes’ retinal macula lutea.  The antioxidant offers protective light-filtering functions, helping prevent age-related macular degeneration.

For answers to questions about the nutritional content and value of foods, go to http://www.nutrition-and-you.com/

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