WHY are nuts the super snack?
Nuts, in general, are super food items, which provide the body protein, fiber, minerals, anti-oxidants, cholesterol lowering mono-saturated fats, immune and brain boosting nutrition. Each nut confers different benefits, so it is best to indulge in a variety of them within the week. But don’t go overly nuts on them. Moderation is a key to almost everything. In alphabetical order, they include the following, their serving size and calories:
• Almonds – (23 nuts) calories: 163. Contains the greatest natural calcium, vitamin E, and fiber among all nuts; they also lowers cholesterol.
• Brazil Nuts – (6 nuts) 186 calories. Larger in size than cashew nuts and looks partially peeled, contains selenium, good for the thyroid. Three to 6 nuts a day is good enough.
• Cashews – (18 nuts) 163 calories. Provides 10% of your iron daily requirement, a good source of folate and vitamin K, for strong bones and normal blood clotting.
• Macadamia – (10 to 12 nuts) 204 calories. Contains monosaturated, heart-healthy, fats, good source of thiamine (vitamin B1). Tastes superb, almost addicting.
• Peanuts – (a handful) 181 calories. Peanuts are, strictly speaking, not nuts. They grow underground, not on trees. They belong to the legume family (beans, peas, lentils), and provide monsaturated fats, folate, vitamins B and E, and fiber.
• Pecans – (19 halves) 196 calories. Contains beta-sitosterol, plan sterol that lowers cholesterol and good for prostate health.
• Pine Nuts – (167 nuts) 191 calories. Shaped like rice, pine nuts are an excellent source of manganese, which helps in the metabolism of carbohydrate (sugar) and protein. There is a suggestion that pine nuts may actually boost the satiety hormone that curbs the appetite, for better weight control.
• Pistachios – (49 nuts) 162 calories. One serving provides about the same amount of potassium from one small banana, has antioxidant lutein, like the one in vegetables.
• Walnuts – (14 halves) 185 calories. Great source of magnesium, protein, fiber, has high level of brain boosting omega-3 fatty acid called alpha-linolenic acid.
What is the RDA for vitamins and minerals?
The Recommended Dietary Requirement (RDA) for the following vitamins and minerals are: Calcium, 800 milligrams; Iron, 10-15 mg; Folic Acid, 180-200 mg; Vitamin A, 4,000-5,000 IU; Vitamin E, 400 IU for adults; and Vitamin C, 60 mg. The ten vegetables with highest nutritional value are: Broccoli, spinach, brussells sprouts, lima beans, peas, asparagus, artichokes, cauliflower, sweet potatoes and carrots. Celery provides high fiber content.
Does singing lessen snoring?
Yes, according to a study at the University in Exeter England. Singing, or attempts at singing anyway (for those of us who cannot carry a tune), help tone the flabby muscles of our upper airways, the soft palate, in particular. Singing exercises for 20 minutes a day appear do the trick, says this report. However, it is prudent to check with your physician if you are a snorer, to rule out sleep apnea (a condition where the person stops breathing for an unsafe length of time while asleep) or other medical conditions that might need treatment. Belting out a few songs off key everyday in the family room or in the shower might annoy your house mate, but it will at least please her in bed every night when you snore less.
Is avocado good for our hair?
Avocado is not only used as a fruit shake or for guacamole but also as a hair conditioner. Yes, hair conditioner! Unless you are allergic to avocado or you have oily hair. Avocado and its oil are rich in vitamins, essentially fatty acids and minerals and will bring back luster in hair, according to Dee Anna Glaser, M.D., dermatologist at St. Louis University Medical Center. To revive dull hair, get a very ripe avocado, remove the pit, mash the flesh well, wash your hair, and massage the pulp into wet hair for 5 minutes, making the fruit oil penetrate the follicles. Cover hair in plastic wrap for about 60 minutes and rinse several times until pulp is washed out of the hair. Can be done once a week for damaged hair, and once a month for healthier hair. You can also eat some while doing your hair, but watch out for its high cholesterol content. Coconut oil is also good for our hair, but not healthy as a food item, for the same reason.
Is a high-fiber diet really good for us?
Researchers found that diet high in fiber (wheat, bran, grains, oatmeal, fruits and vegetables) is good for our body in more ways than one. It reduces our risk for heart attack and stroke, and also the risk of colorectal cancer. High saturated fat diet (red meat, eggs, dairy products, etc), on the other hand, increases our risk for those ailments above, including cancer of the colon and rectum. The suggested daily requirement of fiber is 20 to 35 grams. High fiber breakfast cereals (wheat, oat meal, bran) provide about 35 to 46 grams per 3 ½ ounces. All the flakes (cornflakes, rice flakes, etc) and other sweet carb-rich cereals are not high fiber, and therefore, not recommended for us or our youngsters.
Are eggs and red meat essential for our health?
No, not at all. On the contrary, they pose some health hazards. People can survive, and even lead a healthier life, if they eat only fish, vegetables and fruits, nuts, and abstained from eating eggs and red meats (pork, beef, etc) for the rest of their life. Fish, chicken, beans, and nuts, are excellent sources of protein, and also contain the essential fatty acid, omega-3 oil, among others, which protects our cardiovascular system and lowers our risk for blood clots, heart attack and stroke. This healthier diet will also significantly lower our grocery bills.
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Philip S. Chua, MD, FACS, FPCS, Cardiac Surgeon Emeritus in Northwest Indiana and chairman of cardiac surgery from 1997 to 2010 at Cebu Doctors University Hospital, where he holds the title of Physician Emeritus in Surgery, is based in Las Vegas, Nevada. He is a Fellow of the American College of Surgeons, the Philippine College of Surgeons, and the Denton A. Cooley Cardiovascular Surgical Society. He is the chairman of the Filipino United Network – USA, a 501(c)(3) humanitarian foundation in the United States. Email:[email protected]
