The Nutritious Benefits of Nuts
Nuts have been a beloved snack for ages, with their crunchy texture and dynamic flavors. However, nuts are so much more than just a tasty treat. They are packed with nutrients and offer a variety of health benefits. That's why you should go nuts for nuts!
Nutrient Powerhouses
All nuts provide a significant amount of nutrients, including:
- Fiber - Helps regulate digestion and promote fullness
- Protein - Important for building and repairing muscles
- Healthy fats - Help reduce inflammation and promote heart health
- Vitamin E - A powerful antioxidant that protects cells from damage
- Magnesium - Supports bone, muscle, and nerve health
- Phytochemicals - Plant compounds that prevent disease
While all nuts have stellar nutritional profiles, some stand out from the pack.
Superstar Nuts
Almonds
Almonds have become one of the most popular nuts due to their many benefits. A one-ounce serving (about 23 almonds) provides:
- 6 grams of protein
- 15% DV magnesium
- 35% DV vitamin E
- 12% DV calcium
- 5 grams of fiber
Research shows that eating almonds can help:
- Lower LDL cholesterol and reduce heart disease risk
- Control blood sugar and insulin levels
- Promote weight loss when eaten in moderation
- Reduce hunger and overeating
Almonds can be enjoyed raw, roasted, sliced, slivered, as almond butter or almond milk. No matter how you eat them, almonds make for a healthy and delicious snack.
Walnuts
Walnuts contain a powerhouse lineup of nutrients including:
- 2 grams protein
- 2 grams fiber
- 11% DV magnesium
- 20% DV copper
- High levels of antioxidants
Studies demonstrate that walnuts offer these health perks:
- Improved heart health
- Better brain function
- Anti-inflammatory effects
- Cancer fighting properties
- Enhanced male fertility
Walnuts have a robust flavor that pairs perfectly with fruit, yogurt, oatmeal, salads and more. Try using walnut oil for cooking too.
Pistachios
Pistachios contain:
- 6 grams protein
- 3 grams fiber
- 15% DV thiamin
- 15% DV phosphorus
- 10% DV copper
Studies link pistachio consumption with:
- Lower cholesterol and blood pressure
- Reduced oxidative stress
- Improved blood sugar control
- Weight management
Crack open pistachios as a snack, toss them into trail mix or use them to create pesto. Their versatility and nutrition make them a pantry staple.
Nut Health Benefits
Let's explore some of the top reasons you should be going nuts for nuts:
Heart Health
The combination of healthy fats, protein, fiber and antioxidants in nuts makes them great for your heart. The unsaturated fats may help reduce LDL cholesterol and lower triglycerides. Nuts also contain L-arginine, which is converted into nitric oxide to support healthy blood vessel function. Adding nuts to your diet regularly can protect against cardiovascular disease.
Diabetes Management
Nuts have a low glycemic index, meaning they do not cause major spikes in blood sugar. Their fat and fiber slows digestion and prevents rapid rises in blood glucose. Studies show that eating nuts can improve insulin sensitivity, blood sugar control and reduce risk factors for diabetes.
Cancer Prevention
The antioxidants and anti-inflammatory compounds found in nuts may help protect against cancer development and tumor growth. Some research indicates that nut consumption is linked to lower risks of colon, prostate and endometrial cancers.
Digestive Health
The fiber in nuts helps promote regular bowel movements and prevent constipation. Nut consumption has been tied to lower risks for diverticulitis and gallstones as well. The healthy fats in nuts also support the growth of probiotics in the gut microbiome.
Brain Health
The nutritional content of nuts makes them excellent brain food. Their protein, healthy fats, vitamin E and antioxidants support optimal brain function. Some studies show eating nuts may improve cognition, memory, cognition and possibly delay dementia.
Weight Management
Despite their fat content, nuts do not cause weight gain when eaten in moderation. Their protein and fiber creates feelings of fullness, preventing overeating. Some studies demonstrate that adding nuts to your diet can actually promote weight loss.
Risks of Nut Allergies
While nuts offer tremendous benefits, they are one of the most common food allergens. Allergy symptoms may include hives, swelling, nausea, abdominal pain, throat tightness, difficulty breathing, wheezing, etc. People with a nut allergy must avoid nuts and food containing nuts. An epinephrine injection can provide life-saving treatment for anaphylaxis.
Storing and Preparing Nuts
To get the most nutrition and flavor from nuts:
- Store nuts in an airtight container in the fridge or freezer
- Avoid nuts with cracks, mold, or an off smell
- Enjoy raw or dry roasted nuts instead of deep fried
- Soak, sprout or blanch nuts to improve digestibility
- Grind nuts into nut butter for a delicious spread
Incorporating More Nuts into Your Diet
There are so many easy ways to eat more nuts for better health:
- Snack on a handful of nuts instead of chips or pretzels
- Scatter nuts onto a salad for extra crunch
- Blend nuts into a smoothie for creaminess
- Stir nut butter into oatmeal or yogurt
- Toss nuts into cooked grains like rice, quinoa or couscous
- Sprinkle chopped nuts onto roasted veggies
- Use nut flour for gluten free baking
- Spread nut butter onto apple slices or celery sticks
Aim for 1-2 servings of nuts daily as part of a balanced diet. Allow nuts to upgrade your health and your recipes!
The Most Popular Nuts and Their Benefits
When it comes to nuts, there are so many delicious options to choose from. Here's an overview of some of the most popular nuts along with their nutritional benefits.
Almonds
Almonds are nutrient powerhouses loaded with fiber, magnesium, vitamin E, antioxidants and monounsaturated fats. Research shows almonds can lower cholesterol, control blood sugar, promote weight loss and reduce hunger.
Walnuts
Walnuts are loaded with antioxidants, healthy fats, vitamin E, magnesium, and copper. Studies show walnuts can protect heart health, improve brain function, reduce inflammation, and may even fight cancer.
Pistachios
Pistachios offer protein, fiber, antioxidants, and essential minerals like thiamin and copper. Studies indicate pistachios can improve heart health, blood sugar levels, weight management, and lower oxidative stress.
Cashews
Cashews are filled with protein, magnesium, copper, biotin and monounsaturated fats. Research indicates cashews can reduce the risk of heart disease and type 2 diabetes, and may improve bone strength.
Brazil Nuts
Brazil nuts are exceptionally high in selenium, containing over 100% of your daily needs in just one nut! They also provide magnesium, thiamin, copper and vitamin E.
Pecans
Pecans contain an array of antioxidants along with vitamin E, magnesium, calcium, and unsaturated fats. Studies show pecans can protect heart health, lower LDL cholesterol, and help manage conditions like arthritis.
Macadamia Nuts
Macadamia nuts contain healthy monounsaturated fats that support heart health along with manganese, thiamin, magnesium and copper. Studies indicate macadamias may reduce oxidative stress and inflammation.
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