Great Reasons Why Nuts Are Good For You

Mixed nuts are definitely good for you. Dietary Guidelines for Americans, 2010 says that there is moderate evidence that eating peanuts and nuts such as almonds, pistachios and walnuts lowers the risk of heart disease when part of a healthy diet. That said, there are some differences in the nutritional content of various nut mixes, because each mix is composed of different proportions of nuts.

With or without peanuts are a common theme among mixed nuts varieties. Although peanuts are a legume, they are as good for your health as nuts. Deciding between mixed nuts with or without peanuts is a personal choice, because both options are healthy.

Most mixed roasted nut combos either dry or with oil. Oil-roasted variety of nuts adds a little more flavor and crunchiness, along with a few extra calories.

You can also find mixed nuts with added ingredients such as salt or honey. To limit your intake of sodium and sugar, look for nuts without these added ingredients.

There is not much difference in the calorie, carb, protein and fat when comparing mixed nuts with or without peanuts, or even dry vs. oil roasted. A 1-ounce serving of dry roasted nuts, peanuts contains 166 calories, while the same serving of oil-roasted nuts, both with and without peanuts contains 170 calories.

Carb content ranges from 6 to 7 grams with two to three grams of fiber per ounce in some type of mixed nuts. You will also find 14-15 grams of total fat and 5 to 6 grams of protein in different types of nut mixes.

To control your calorie intake, limit your mixed nut portion size and eat it instead of other protein-rich foods such as chicken or meat, as recommended by the Dietary Guidelines.

Because of the variation in the vitamin content in various types of nuts, some nuts mixing be better sources of vitamins than others. For example, a dry-roasted nuts mix with peanuts contain vitamin E, while one that is oil-roasted or without peanut nuts can satisfy 10 percent to 11 percent of the daily value of vitamin E in a one-ounce serving.

Most nut mixtures containing a variety of B vitamins, including thiamine, riboflavin, pantothenic acid, niacin, vitamin B-6 and folate, in varying amounts. Oil Roasted Mixed Nuts with Peanuts are a good source of niacin, meeting 11 percent of the daily value. You need niacin for gastrointestinal and skin health and well-functioning nerves.

Mineral content can vary between the different types of nut mixes, but most varieties meet more than 10 percent of the daily value of magnesium, phosphorus, copper and manganese.

Magnesium and phosphorus are two of the big three minerals found in your legs, and they help support bone health and strength. You need copper to make a variety of enzymes and help iron to make hemoglobin. Manganese activates several enzymes that help with digestion and is an important antioxidant.

Oil-roasted nut blends are also a good source of selenium, a trace element necessary for reproducing and thyroid hormones.

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