Not all Nuts are as Nutty

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• 23 almonds weigh about 1 ounce. As do roughly 167 pine nuts, 49 pistachios, and 19 pecan halves. Take a look at the chart below for other 1 ounce counts.
• 1 ounce of almonds, hazelnuts, or pistachios delivers 3 to 4 grams of fiber. Not a lot more than other types, which have 1 to 2 grams, but good to know if you’re looking to get more of that important component into your diet.
• Some nuts are higher in magnesium than others. Magnesium prevents cardiovascular diseases, regulates blood pressure, and treats migraines, insomnia, and depression. Knowing that Brazil nuts deliver 25% of the recommended daily value of this important nutrient may put them at the top of your list.
• Pine nuts have 120% of the recommended daily value of manganese, a trace mineral that supports normal nerve and brain function and fights free radicals. That’s significantly higher than the other eight types. Food for thought.
• You can get 35% of the recommended amount of Vitamin K from an ounce of almonds, compared to 20% from hazelnuts and 0% from macadamias. Vitamin K is a powerful antioxidant important for brain health.
• Pistachios may be good for your eyes. One ounce contains 329 micrograms of lutein and zeaxanthin, the only 2 carotenoids the human body doesn’t synthesize. They are deposited in high levels in your retinas and help filter harmful lights and keep your eyes healthy. None of the other 8 nuts comes close to the same amount with the runner up, hazelnuts, having only 26 micrograms. My aging eyes are happy to know this.