Adding nuts to your diet is a great way to boost your energy, protein, and essential vitamins. However, having them in moderation is important as they can be calorie dense.
Nuts are high in monounsaturated fats, which lower bad cholesterol and triglycerides while promoting healthy arteries. Some also provide plant-based protein and fiber.
Almonds
Consider almonds if you’re looking for a snack that can help you power through the day without the added calories and sugar of a candy bar. They’re a healthy alternative to chips or pretzels, and you’ll get more essential vitamins and minerals.
Almonds are an excellent source of dietary fiber, which lowers your cholesterol and reduces your risk of heart disease, diabetes, and some types of cancer. Plus, they’re a good source of vitamin E, which is an antioxidant that helps your body remove oxidative stress.
They’re also a good source of magnesium, which is beneficial for people with type 2 diabetes and can improve blood sugar levels. In addition, they’re high in potassium, which can lower your risk of developing kidney stones.
Whether you choose to eat raw, roasted, or coated in flavors like honey-roasted, chili, or chocolate, almonds are a great choice for a heart-healthy snack. Keep them in your pantry or desk drawer for a healthy, satisfying treat any time you’re craving something crunchy.
Store them in a cool, dark place away from heat sources such as air conditioning and light to keep them fresh and flavorful. They’ll stay good for two years if stored properly.
Snacks are an important part of a weight loss plan, and almonds are the perfect nut to include in your diet because they provide filling protein, fiber, and other nutrients to control your appetite. They also contain a number of vitamins and minerals that can help you fight off chronic conditions, such as heart disease.
They’re also a good source of vitamin E, which can improve memory and boost your immune system. In fact, a 2016 study found that eating a higher amount of vitamin E can reduce your risk of Alzheimer’s disease.
Brazil Nuts
A handful of nuts makes a great healthy snack that fills you up and contains plenty of nutrients. Snacking on nuts, like almonds and Brazil nuts, is a great way to get your daily dose of protein, fiber, unsaturated fat, and vitamins and minerals that your body needs to function optimally.
Unlike most nuts, Brazil nuts aren’t just packed with healthy fats and contain heart-healthy omega-3 fatty acids. These oils promote heart health, support immunity and help prevent cardiovascular disease and certain cancers.
They also have an abundance of antioxidants, including selenium, which can fight off diseases and boost your immune system. According to the National Institutes of Health, a diet rich in selenium can reduce your risk of cardiovascular disease and diabetes.
In addition to reducing inflammation, selenium in Brazil nuts has been shown to protect against oxidative stress and help control your cholesterol levels. Studies have also shown that selenium helps improve insulin sensitivity, which is critical for managing type 2 diabetes.
Eating Brazil nuts regularly can also help regulate your thyroid hormones, as selenium is essential for thyroid production and metabolism. In a 2015 study, researchers found that consuming selenium-rich foods, including Brazil nuts, was associated with improved thyroid function in patients with reduced T3 levels.
Raw Brazil nuts are easy to incorporate into your diet and can be enjoyed as a simple, satisfying snack or tossed into a salad for a tasty crunch. They’re also delicious soaked in nut milk or blended into nut butter for an extra creamy texture. They’re also a great option for adding to fruit smoothies and desserts.
Peanuts
If you’re trying to get your daily nutrition on track, it’s essential that you have a variety of nuts in your diet. These healthy foods are packed with protein, fiber, and heart-healthy fats that are good for your body.
Nuts are a nutrient powerhouse that are loaded with vitamins and minerals that are important for your health. When eaten as part of a nutrient-dense diet, nuts can offer benefits such as reducing your risk of heart disease and supporting your immune system.
According to Mayo Clinic, a handful of nuts can also help keep you full and satisfied throughout the day. They’re also high in monounsaturated fat, which has been linked to lowering cholesterol levels.
Peanuts are another nut that is packed with nutrients and health benefits. They are a good source of B vitamins, such as niacin, pantothenic acid, and riboflavin. They are also an excellent source of dietary fiber and antioxidants.
These nuts are also rich in folate, manganese, and vitamin E. These nutrients are essential for your body to function properly and promote healthy cell growth.
It’s best to eat nuts in moderation, so consuming them with a carbohydrate like fruit or juice is advisable. This will slow your digestion and help you stay full longer, explains Joy Bauer, RDN.
Chestnuts
Nuts have become one of the most popular snacks for people on a healthy diet. They are packed with protein, fiber, and a variety of nutrients, including vitamin C, B6, folate, potassium, copper,and manganese. They are also lower in fat and calories than many other nuts, making them an excellent option for anyone looking to trim their waistline.
Chestnuts are members of the genus Castanea and can be found in temperate regions around the world, including North America, Europe, China, and Japan. They are a very good source of antioxidants, which help prevent free radical damage to the body and reduce the risk of chronic diseases like heart disease, cancer, diabetes, and Alzheimer’s disease.
Unlike many other tree nuts, chestnuts require some cooking. This helps remove their tannic acid and lowers their bitter flavor. They can be eaten raw, but they taste best when cooked with other ingredients to add sweetness and depth of flavor.
Roasting chestnuts is a delicious way to enjoy their unique nutty flavor and bring out their buttery texture. They can be served with breads and other foods or added to savory dishes like soups and stews.
When buying chestnuts, look for fresh, dried, or vacuum-packed ones. These will taste better than those that have been stored in a plastic bag for a long period of time. Vacuum-packed chestnuts are softer than fresh ones and can be used interchangeably in recipes.
To prepare the nuts, simply place them flat side down on a cutting board and score an X into the round side of each nut with a paring knife. Be sure to cut deeply enough so that the inner layer of the nut is reached.
Hazelnuts
Nuts are one of the most nutrient-dense foods you can include in your daily snack. They’re a great source of plant-based protein, healthy fats, and essential vitamins and minerals. Plus, they’re a satisfying source of energy, making them a great choice for busy people who want to avoid unhealthy junk food options.
They’re also a good source of dietary fiber, which helps regulate your appetite and keep you full longer. As a result, you’ll be less likely to snack between meals.
As a nutrient-dense source of protein, hazelnuts are a great option for vegetarians. “They provide 15 grams of protein per 100-gram serving, which is about 30% of the daily recommended amount,” Rachel Fine MS, RD, CSSD, CDN, explains to Elite Daily over email.
Including them in your diet can also help lower bad cholesterol levels and triglycerides andincrease HDL cholesterol (good cholesterol). In addition, they’re rich in magnesium, potassium,and dietary fiber, which are all beneficial for your heart health.
According to the American Institute for Cancer Research, they’re a good source of alpha-tocopherol, which contains antioxidants that can fight off free radicals in your body. This, in turn, reduces your risk of developing cancer.
They’re also a source of vitamin E, which has been linked to reducing the risk of breast, lung,and prostate cancers. In addition, they’re a great source of phosphorus, which can improve your bone health and strengthen your immune system.
Lastly, they’re also an excellent source of iron, which can help your red blood cells carry oxygen to the rest of your body. Adding hazelnuts to your diet can promote better heart health, too.
