Health Benefits Of Nuts

Easy to find in supermarkets (or in your own backyard!) and versatile enough to go in almost any meal, nuts are a superfood all their own.  Though tiny, they pack a powerful punch of health benefits!  Find out the health benefits that you can add to your diet by simply adding nuts to your meals and snacks!

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Almonds

Rich in Calcium and Vitamin E, these little nuts are a great addition to salads, yogurt, or oatmeal.  They make a great snack on their own, too!  Bonus points if you eat whole almonds with their skin, as the skin is full of heart-protecting flavanoids!

 

Brazil nuts

A great source of the mineral selenium, which helps produce the active thyroid hormone.  Selenium also helps wounds to heal and is great for people with thyroid problems.  Try adding it to your breakfast– you only need 3-4 brazil nuts per day to get all the selenium you need!

 

Cashews

High in protein and packed with iron, magnesium, and zinc, these guys make great toppings on salads and stirfrys, or can be made into a delcious nut butter.  The magnesium content in these nuts can help improve recall and mental delays, so pack them into your lunches, snacks, and dinners whenever you can! Because they contain so much good stuff, these nuts are ideal for people that follow a vegetarian diet!

 

Hazelnuts

A great source of folate, which is especially important for women!  Try hazelnuts in a nut spread or eat them whole or chopped in stirfrys and salads!

 

Macadamias

This nut has the highest fat content of all nuts, but it adds great texture and flavor to meals.  They supply a great level of the healthy type of fat (mono-unsaturated) and are rich in fiber, magnesium, calcium, and potassium.  You can stash these anywhere from cookies to salads to home-made bread or muffins.  They go great in salads and stirfrys too!

 

Pecans

These guys are packed with sterols, a compound that helps lower cholesterol.  That makes them super heart friendly, and because they’re rich in antioxidants, they can help prevent hardening of the arteries!  They are rich in oleic acid, which is also found in avocados and olive oil.  Because they are rich in Vitamin B3, these make a great snack to fight exhaustion.  They go well in salads, desserts, stirfrys and soup toppings, on top of fish, and even plain!

 

Pistachios

 

Rich in vitamin B6, these guys are great at keeping hormone levels regulated.  They contain lutein and zeaxanthin, which contribute the eye health.  They also contain potassium and fiber, making them a great snack option.  These go great in salads and stirfrys as well, and like most other nuts, can be crushed and used as a pre-bake coating for fish or chicken!

 

Walnuts

These guys are packed with antioxidants, making them useful in the fight against cancer.  They also contain heart friendly fat and can help to lower LDL cholesterol.  They’re also rich in omega-3, so if you’re going a day without fish or avocados, try to sneak these guys in where you can!

What’s your favorite nut and how do you eat it?

 

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