The Bolts on Nuts

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