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Healthy Nuts for Cooking and Snacking

By Brierley Wright, M.S., R.D., November/December 2010

Four favorite varieties are packed with healthy reasons to cook with nuts.


READER'S COMMENT:
"Yes, what about people with tree nut allergies? Are we out of luck and in bad health? What do peanuts offer? "

Walnuts

Walnuts (185 calories per 14 halves or 1 ounce) are the only nuts that offer a significant amount of the omega-3 fat alpha-linolenic acid (ALA). ALA’s anti-inflammatory properties halt plaque buildup in the arteries that results when “bad” LDL cholesterol is oxidized. The omega-3 is also linked with improved glucose control and stronger bones. In a study of 23 overweight people published in 2007 in Nutrition Journal, increasing intake of ALA via walnuts and flaxseed oil decreased the rate of bone breakdown.



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