Part of my nursing career, I worked in the mental health department for the Veterans Administration Medical Center. Actually, I worked with mental health patients throughout my long nursing career. I have many interesting stories from the mental health department, but this is not the kind of nuts I’m referring to. And, I’m not going into the nuts and bolts of mental health.

Adding nuts to the diet

Once again I ask you, “What kind of nut are you?” Are you a fan of peanuts? Walnuts? What is your preference? “Nuts are high in fats!” I hear you say. Well, there is fat and then there is fat.

It’s necessary for you to recognize that there are four different types of dietary fats. These are saturated, monounsaturated, polyunsaturated, and trans fats.

Trans fat is found in processed food items and is detrimental to health. Trans fat should be avoided at all cost. However, the other three types of fat are perfectly safe for consumption.

Fats provide your body with energy and are stored for energy in the body. Healthy fats also help move vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides insulation for body temperature regulation by filling up your body’s adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation.

Your body isn’t able to make certain essential fatty acids. These include linoleic and linolenic acid, so your body relies on one’s diet to provide them.

How do nuts contribute to your health?

According to the Mayo Clinic, research has found that people who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.

Research suggests that eating nuts may:

• Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries
• Improve the health of the lining of your arteries
• Lower levels of inflammation linked to heart disease
• Reduce the risk of developing blood clots, which can lead to a heart attack and death

While being high in fat and calories, nuts are extremely healthy. Regularly eating nuts may even help you lose weight. Nuts are high in unsaturated fats which contribute to the oxidation of fatties and thermogenesis, thus, helping the body to burn calories at a faster rate. Also, nuts are high in fiber, which can increase the feeling of satiety or feeling fuller longer. Plus, you know the end result of fiber.

Micronutrients are vitamins and minerals that the body needs to regulate and maintain bodily functions. A variety of nutrients are required in order to produce energy and bring about nerve impulses and muscular contractions. Furthermore, micronutrients are required for maintaining bone and immune health. Nuts contain a vast range of nutrients including vitamin E, calcium, magnesium, iron, copper, folate, phosphorus, potassium, and zinc.

Nuts are rich in antioxidants which can boost your immune system and reduce the risk of developing diseases such as cardiovascular disease, diabetes, Parkinsons, Alzheimers, and cancer.

Does it matter which nuts you eat?

Not really. Most nuts are generally healthy. Some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids.

Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. And peanuts which are technically not a nut, but a legume, like beans, seem to be relatively healthy. Keep in mind that cashews are also a legume.

Don’t cancel out the heart-healthy benefits of nuts by covering them with chocolate, sugar or salt. While they may taste good covered in chocolate, it defeats the health benefits.

Wait a minute! What about nut oils?

Nut oils also are a good source of healthy nutrients. However, they lack the fiber found in whole nuts.

Consider using nut oils in making your own salad dressing or in cooking. Remember, in cooking with nut oils, they respond differently to heat than do vegetable oils. Nut oils can become bitter if overheated. Use nut oils in moderation since they are high in fat and calories.

Wrapping it up

Don’t be like the squirrel and save your nuts for the winter! Enjoy eating nuts in moderation and see your health improve.

Of course, I have to add the disclaimer: Ignore this article if you have a nut allergy! In that case, do not add nuts to your diet.