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The Bolts on Nuts

2/5/2021

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Nuts are a fantastic source of healthy fats, vitamins, and minerals. There’s a variety out there and each type offers slightly different nutrients, so aim to eat an assortment. 
 
A little goes a long way: 1 ounce (roughly one handful) of … 

  • ALMONDS provides 6% of the recommended daily dose of calcium, a mineral necessary for healthy bones and teeth, and 48% of vitamin E, an antioxidant that helps protect against damaging compounds, like smoke and ultraviolet sunlight 
 
  • WALNUTS supplies over 100% of the recommended amount of plant-based omega-3 fats, which support a healthy heart and immune system
 
  • BRAZIL NUTS yields 25% of the recommended amount of magnesium, a nutrient necessary for muscle function and blood pressure regulation (just 1 Brazil nut satisfies daily need for selenium –another beneficial antioxidant – but high doses can cause health problems, so eat Brazil nuts in moderation)
 
  • PEANUTS offers over 100% of the recommended dose of niacin, a nutrient that’s necessary for converting food into energy

References:
FoodData Central. USDA: Agricultural Research Service. Accessed January 2021.
Nutrition Facts Labeling Requirements. FDA. Accessed January 2021.
Omega-3 Fatty Acids. NIH: Office of Dietary Supplements. Updated October 1, 2020. Accessed January 2021.
Vitamin and Mineral Supplement Fact Sheets. NIH: Office of Dietary Supplements. Accessed January 2021.
By Rebecca Joy Thompson, MGH Dietetic Intern
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