Let’s talk about the health benefits of NUTS! Nuts are high in healthy fat, especially omega-3 fatty acids and monounsaturated fat which help lower blood cholesterol and prevent heart disease. Most are also chock-full of protein, especially the amino acid arginine, which ultimately helps relax blood vessels in the body, and lower blood pressure. Finally, nuts are an excellent source of fiber, vitamins (esp. Vit E!), and minerals, which help keep your body running smoothly.
In my opinion here are the four best nuts for you and their stats!
- ALMONDS – They contain the most fiber and are the richest in vitamin E, which is great for your skin! They also have a decent amount of calcium! (Serving size = 1oz = 23 nuts = 163cals, 14g fat, 3.5g fiber, 6g protein)
- WALNUTS – Contain the highest amount of omega-3 fatty acids, which are good for your heart and ease inflammation. Also full of anti-oxidants, iron and magnesium! (Serving size = 1oz. = 14 walnut halves = 185cals, 18g fat, 2g fiber, 4.3g protein)
- CASHEWS – Particularly rich in iron, zinc, and magnesium – all important minerals. (Serving size = 1oz.= 18 nuts = 157cals, 12g fat, 1g fiber, 5g protein)
- PISTACHIOS – They have the lowest number of calories per nut! Also rich in a cancer-fighting form of vit E and are loaded with potassium (good for the nervous system and muscles) and Vit B6 (which helps elevate mood and energy) (1 serving = 1 oz = 50 nuts = 159cals, 13g fat, 3g fiber, 6g protein)
As much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it’s still a lot of calories, so be careful to not eat handful after handful :) Stick to a serving, 1-2x/day!
TRY THESE SIMPLE WAYS TO ADD NUTS TO YOUR DIET…
- Homemade RAW TRAIL MIX!
- Throw together raw almonds, raw walnuts, dried cranberries, raisins, & dried cherries. Make a big batch and keep it in a tupperware or large plastic baggie. Snack on a handful (about ½ cup of the mix), yum!
- Try making your own almond butter! This is one of my favorite recipes… Vanilla-Honey Almond Butter
- Add nuts to your salad at lunch! It adds a nice crunch and is a great way to get the benefits above!
- Sprinkle some almonds and/or walnuts into your oatmeal in the morning, yum!
Have a great day, GO NUTS! :) Amanda
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