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6 exciting health benefits of nuts

We checked out a variety of nuts and chose to feature these six with interesting new research about their benefits

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A healthy snack option

While all nuts are cholesterol free and contain heart-healthy omega-3 fats, other advantages (for those who can eat them) include anti-aging properties, disease prevention and energy. As with everything, enjoy nuts in moderation.

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almonds nuts


Per nut: 7 calories; 0.6 g fat
1 oz. (23 nuts): 160 calories*; 14 g fat

Research shows almonds contain a powerful antioxidant called alpha-tocopherol vitamin E. This helps protect cells and tissues from diseases such as cancer.

* Very preliminary research suggests an ounce of almonds may actually have only 129 calories.

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Per nut: 16 calories; almost zero fat
1 oz. (3 nuts): 49 calories; 1 g fat

High in complex carbohydrates, roasted chestnuts keep energy levels steady, while maintaining a healthy nervous system.

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Per nut: 8.5 calories; 0.8 g fat
1 oz. (21 nuts): 178 calories; 17 g fat

Hazelnuts have been found to be high in heart-healthy monounsatur­ated fat-the same kind that’s found in olive oil. They’re also rich in manganese, a trace mineral and antioxidant with anti-aging properties.

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peanut butter


Per nut: 6 calories; 0.5 g fat
1 oz. (28 nuts): 161 calories; 14g fat

Okay, technically peanuts are legumes-but they’re hard to ignore in the nut bowl. Boasting more protein than any other nut, peanuts have a low glycemic index that may help in the management of type 2 diabetes.

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Per nut: 3.5 calories; 0.3 g fat
1 oz. (49 nuts): 160 calories; 13 g fat

One ounce of pistachios has as much potassium as an orange. Potassium helps with digestive and muscular function.

Did you know? The pistachio nut gets its green colour naturally, from chlorophyll. And those red ones you see on store shelves? They’re dyed.

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walnuts nuts


Per half: 15 calories; 1.4 g fat
1 oz. (13 halves): 190 calories; 18 g fat

Walnuts contain alpha-linolenic acid, an omega-3 that has been found to help maintain brain health and reduce inflammation.

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