In A Nut Shell

Walnut fans rejoice! Walnuts are “Food of the Week”

Walnuts, thanks to all walnut-y natural and nutritional goodness, have been picked as the “Food of the Week” at the World’s Healthiest Foods website. Prized for their texture and flavor, walnuts are also an example of how nuts are good for you and your diet.

Walnuts and health

Walnuts are a key source of the fatty acids classified as “omega-3s.” The omega-3 fatty acids in walnuts help the body to fight arthritis and inflammation. Walnut omega-3s also help prevent cardiovascular disease and soothe balky joints. In an eight-week study of walnuts in the human diet, Spanish researchers found that four weeks of eating walnuts in partial replacement of olives, olive oil and other monounsaturated fats was enough to reduce subject cholesterol by 4.4 to 7.4%. Walnut consumption also increased arterial elasticity of the subjects by approximately 64%.

Walnuts have also been associated with lowered risk of gallstones, improved bone health, better attention spans in ADHD-afflicted children and, thanks to the melatonin in walnuts, more restful sleep.

Get some walnuts for the holidays!

Whether mixed with an entree, tossed with a salad or baked into breads and pastries, eating walnuts is a seasonal way to maintain your health and wellness. Mix walnuts with roasted pecans, peanuts and chestnuts for a tasty bowl of mixed nuts that pack a potent antioxidant punch. Walnuts contain more than 20 mmol of antioxidants per 100 grams.

Whether your preference is the stronger-flavored black walnuts or standard walnut halves and walnut pieces, walnuts from Stanley Nuts are a tasty way to eat your way to better health. Buy nuts online to replace those greasy snacks with some tasty walnuts and stay heart-healthy!

Roasted pecans, oh how we love thee

Roasted pecans are an important part of the winter holidays for many families. There’s nothing that captures the spirit of the holidays like the taste of a rich, fragrant roasted pecan… the dusky, woodsy smell, the piquant crunch, the smooth buttery texture, and of course, that incredible roasted pecan flavor. Like a fine wine, a good roasted pecan has hints of almond and vanilla. When you bite into a freshly roasted pecan, you can almost smell the snap of winter in the air, or the scent of a warm wool sweater and pine needles from the wreath upon the door.

Part of the reason roasted pecans are so evocative of the holidays is their presence in essential comfort foods like pecan praline and pecan pie. (Oh, roasted pecan pie!) The roasted pecan season peaks with the pecan harvest in mid-October, mostly coming from Georgia, Texas, New Mexico and Oklahoma. The pecan tree is the state tree of Texas, and pecans were particularly close to the heart of turn-of-the-century Texas Governor James Hogg.

Roasted pecans: nutrition

Roasted and salted pecans may taste buttery and sinful, but surprisingly, roasted pecans are good for you. Full of protein and rich in unsaturated fats, the oils of the roasted pecan are good oils that, as part of a balanced diet, are effective at reducing cholesterol levels. Roasted pecans also contain antioxidants and sterols that reduce harmful cholesterol in the body.

In fact, according to a 2001 study published in the Journal of Nutrition, a handful of pecans eaten daily can reduce blood cholesterol levels at about the same rate as anti-cholesterol pharmaceuticals. As if that weren’t enough, both roasted pecans and fresh pecans are considered low fat by the US Food and Drug Administration. Roasted pecans contain vitamins E and A as well as calcium, folic acid, magnesium, phosphorus, potassium, zinc, some B vitamins, and anti-carcinogenic elements. And in 2003, the American Journal of Clinical Nutrition published a review of nut research that concluded that roasted pecans may help with weight loss because they increase metabolic rates and, partly because of their robust flavor and texture, help the diner feel more full with less food.

Roasted pecans: history

According to the National Pecan Shellers Association, pecans are the only native American tree nut, and roasted pecans were a favorite snack of early Americans - both native Americans and European colonists. The word “pecan” actually is Algonquin in origin. Both Thomas Jefferson and George Washington cultivated pecan trees, and probably enjoyed many a roasted pecan at their dinner tables.

Roasted pecans: tips on picking and storing pecans

The best roasted pecans are the plump pecan halves that are all one golden color. Shelled nuts are remarkably long-lived; shelled pecans can last about nine months under refrigeration and two years in a freezer. In-shell pecans are good for about six to twelve months when stored in a cool, dry place.

Round out your holiday with a few roasted pecans

Don’t forget to stock up on roasted pecans for your pantry. Not only are they a tasty snack, but they can help your heart. Keep a few roasted pecans around for satisfying the munchies. Use roasted pecans instead of heavy processed snacks or oily tortilla chips. And when you’re in the kitchen, don’t be afraid to toss a few pecan pieces on the top of a casserole or dessert. They add flavor and crunch and they fit perfectly with the season.

I know what you’re thinking, but I’m serious. People often ask “are nuts good for you”. Well, the short answer is yes. Nuts, in combination with a helthy diet, can be very good for you. In fact, nuts can be downright healthy.

What’s So Good For You About Nuts?

Nuts are good for you because they are full of essential nutrients, some of which you can’t get anywhere else.

Nuts contain the following essential nutrients:

• Linoleic and linolenic acids: vital for growth of healthy skin and hair, beneficial for blood pressure control, improve immune response and assists with blood clotting
• Monounsaturated fats: raise high density lipoprotein, or “good cholesterol” level
• Vitamin E: an antioxidant

Nuts also contain:

• Protein
• Dietary fiber
• Magnesium
• Copper
• Phosphorus
• Potassium
• Selenium
• Folate

Nuts and heart disease

Many health studies have associated nuts with a decreased risk of heart disease. In fact, nuts have been shown to decrease the risk of heart disease from 30-50 percent.

Nuts that protect against heart disease

Walnuts, almonds, hazelnuts and macadamia nuts have all been associated with a decreased risk of heart disease. Nuts help protect against heart disease by lowering “bad cholesterol” levels. Also, nuts contain the antioxidant Vitamin E, which can help reduce the risk of heart disease.

Nuts and High Blood Pressure

Nuts may also help control high blood pressure. There have been studies that recommend nuts be added to your diet to help control high blood pressure and hypertension.

Nuts and Health Concerns

Some people are concerned that eating nuts on a regular basis could lead to weight gain or even obesity. In fact, the in some studies, when subjects ate an increased amount of nuts they tended to feel more full, decreasing their intake of other foods. Additionally, the high fiber contained in nuts helps inhibit absorption of some of the fats from the nuts.

Nuts are Good for You

As we said before, “nuts are good for you”, but you only when added to a balanced diet and eaten in moderation. So, how do you decide when and how much to eat? Here are a few tips for eating a moderate amount of nuts.

Nuts and Nutrition: Tips

• Reduce portion sizes when eating nuts
• Chop or slice nuts
• Eat roasted nuts
• Substitute nuts for, or reduce portion of another food item
• Combine nuts with other ingredients, such as a snack mix
• Count nuts as part of your meat group, which also includes poultry, beef, fish, dry beans and eggs. A third cup of nuts equals an ounce of meat

Nutritious Nuts at StanleyNuts.com

Whether you want to order nuts as a gift, to add to your diet as a nutritional snack or just because they taste great, you can find what you want at StanleyNuts.com. We carry all popular types of shelled nuts and in shell nuts, including pecans, peanuts, pistachios and walnuts. We also carry mixed nuts, snack mixes and dried fruit.

At StanleyNuts.com, only the best nuts survive our rigorous selection process. Unlike many of the nuts you can purchase at a retail outlet, our nuts are still fresh, healthy and nutritious when they reach your hands . . . because “nuts are good for you”!