From Ask Dr. Sears
Here's our list of favorite nuts, ranked by their nutrient density. These varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:
1. Almonds
2. Filberts (hazelnuts)
3. Peanuts
4. Chestnuts
5. Pistachios
6. Walnuts
7. Cashews
8. Pecans
9. Macadamias
Almonds. Our "Top Nut" award goes to the almond. Here are the main nutrients in one ounce of almonds (a medium-size handful):
# 166 calories
# 5 grams of protein
# 14 grams of fat (90 percent unsaturated)
# 4 grams of fiber (the highest fiber content of any nut or seed), unblanched
# 80 milligrams of calcium
# 1.4 milligrams of zinc
# 1 milligram of iron
# 6.7 milligrams of vitamin E
# some B-vitamins, minerals, and selenium
Filberts, (hazelnuts) because they are high in the amino acid tryptophan, are a good nut for sleep. Almonds and filberts have the most vitamin E (6.7 milligrams per ounce) - nearly 25 percent of the adult recommended dietary allowance.
If you have kids esp. babies I highly recommend the Dr. Sears books. He's a local kid doctor with a nation wide following. His Fussy baby book saved our mental health when we had our first child.
I also really like throwing Almonds on my morning cereal.
__________________
"Remember, it takes two to lie. One to lie and one to listen." -Homer
Unless you are the freakin Highlander, what is the point in learning how to fight with a sword?
|