Good morning! Not going to lie, it was kind of nice not to wake up sore…. I’m always sore after a run! Browsing the family photos was definitely worth the missed workout, too.

I’m planning to "make up" for my lost day of running with a 6 or 7 miler tonight.

After skipping oatmeal yesterday, all I could think about this AM was a warm bowl of oats…. with lots of nuts (that’s what she said!).

And… of course… a hot cup of coffee!

I couldn’t decide which nuts to use as my topping…. so I had them all! 🙂

Three hazelnuts….

Three pecans…

And three raw almonds….

And a sprinkle of Grape Nuts on the side! 🙂

My nutty bowl of oatmeal got me thinking….

Which Nut is the Best?

• Walnuts come out on top! Walnuts are the only nut with an appreciable amount of alpha-linolenic acid, the only type of omega-3 fat you’ll find in a plant-based food. Walnuts also have high levels of antioxidiants and contain l-arginine. L-arginine produces nitric oxide, which is essential for healthy veins and arteries. Walnuts may also help to erase some of the damage of a high fat meal if you eat a handful as dessert

But other nuts have benefits, too!

• Nuts contain the essential fatty acids, linoleic and linolenic acids, which are vital for growth, healthy skin and hair, blood pressure control, immune response and blood clotting. In addition, the fats in nuts mostly contain unsaturated fats, especially monounsaturated fat. This type of fat does not raise blood cholesterol levels like saturated fats.  Monounsaturated fats (MUFA) have the additional benefit of raising high-density lipoprotein, the "good cholesterol." 
• Almonds have slightly more vitamin E than walnuts, and much more magnesium.   Almonds contain nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
• Peanuts (which technically are legumes) lead in the folate category.
• Cashews have even more magnesium than almonds (83 milligrams per ounce vs. 73), but they lag behind in vitamin E.   Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil.
• Brazil nuts are packed with selenium.  One ounce has almost 10 times the Recommended Dietary Allowance (RDA) of 55 micrograms.  A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer.
• Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc.  A from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.
• Macadamia nuts are higher in saturated fat (3.4 grams per ounce) compared with other nuts.  However, these nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium.

Remember, the key with nuts is simply not to overeat them.  Nuts are highly calorie- and nutrient-dense, so you only need a small handful at a time!  And always choose raw or unsalted nuts.

Source: Harvard Medical School Family Health Guide; About.com; Yale New-Haven Hospital; and Sixwise.com.