“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” ~William Londen
Nuts are a great snack not only because they’re a great source of protein but they also have many other great health benefits. Nuts are filled with heart-healthy unsaturated fats and they’re a good source of fiber as well as other vitamins and minerals too!
Generally, nuts have a wide range of benefits such as:
- Lowering the risk for coronary heart disease
- Lowering the risk for gallstones
- Reduces hypertension
- Reduces inflammation
- Lowers cholesterol
- Reduces oxidative stress
- Reduces the risk for metabolic syndrome
- Aids in weight reduction
Here’s a quick guide to a few of the nutritional benefits:
Almonds: One of the lowest calorie nuts and high in protein. They are a great source of calcium and vitamin E, and L-arginine which can help you burn more fat and carbs during exercise.
Brazil Nuts: High in selenium which is good for metabolism, cognitive function and the immune system. They are also high in copper, zinc, potassium. Magnesium and riboflavin.
Cashews: High in iron, copper, zinc and magnesium and helps relief constipation, headaches, supports a healthy brain and contains biotin for healthy hair.
Chestnuts: Relatively low in fat and calories but high in starch, similar to potatoes or corn. A good source of fiber, vitamin C, vitamin B and mono-unsaturated fats to help lower cholesterol.
Hazelnuts: A good source of folate to keep homocysteine levels normal for a healthy heart, High in Vitamin E and a good sources for manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium.
Macadamia: Although high in fat and calories, they are a good source of energy, high in fiber, contain healthy mono-unsaturated fats, fiber, magnesium, calcium, potassium iron, zinc and selenium.
Peanuts: Technically not a nut, but a legume, they are high in folate- essential for brain health and vitamin E. In addition, Peanuts are an excellent source of resveratrol, an antioxidant that can help provide protection against many cancers, heart disease and degenerative diseases.
Pecans: Are high in omega 3 and omega 6 fats, high in fiber, good source of calcium, sterol to help lower cholesterol, anti-oxidants, oleic acid (same as in olives and avocado) and vitamin B
Pistachios: Rich in B-6 for hormone balance, lutein and anti-oxidant for the eyes, potassium and fiber
Walnuts: High in super antioxidants, mono-unsaturated fats to help reduce belly fat and improve metabolism and help to lower cholesterol, omega 3 to help reduce inflammation and oxidative stress
Given all the health benefits of nuts, why not add them to your diet?
National Institute of Health: Ros E. Health Benefits of Nut Consumption. Nutrients. 2010;2(7):652-682. doi:10.3390/nu2070652.