If you’re looking for a nutritious and quick snack, nuts are a near perfect option. With healthy fats, fiber, plant sterols and many vitamins and minerals, nuts pack a powerful nutritional punch, all wrapped up in a tiny bite-sized package. In fact, a recent epidemiologic study revealed that nuts offer many benefits for your health, even reducing your risk of serious chronic disease.
Yes, nuts are extremely beneficial parts of any diet, and they contain a wide variety of health benefits that include their ability to balance cholesterol levels, increase heart health, reduce blood pressure and clots, boost the immune system, aid in weight loss, help manage diabetes, improve digestive function, optimize the body’s metabolism, increase skin health, reduce the risk of cancer, increase cognitive function, protect against viral and fungal infections, and increase red blood cell count.
Overall, all nuts have different nutrition credentials and will offer various health benefits – find your perfect match with our guide.
If you avoid dairy, calcium-rich almonds are a good choice to ensure you’re getting enough of this bone-building mineral. Almonds are also high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin. For some extra heart help, swap flaked almonds for the whole nut with the skin intact because the almond’s skin is full of heart-protecting compounds called flavonoids.
With one of the highest fat contents, macadamias are often used to add flavor and texture to dishes and work well in both savory and sweet recipes. Although high in fat, they do supply good levels of the healthy mono-unsaturated variety. They’re a rich source of fiber and make a useful contribution of minerals including magnesium, calcium and potassium. Buy in small batches and store carefully to avoid rancidity.
Heart-friendly pecans are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They’re rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you’re fighting fatigue because this vitamin helps us access the energy in our food.
Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They’re the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fiber – in fact a 30g serving has more than three times that supplied by the equivalent weight of plums.
How to add nuts to your diet?
People can increase their nut intake in different ways to get more plant proteins. Below are some examples of ways to incorporate nuts into the diet.
Add Them To Trial Mix
Roasted, salted nuts can add flavor and satiety to a savory trail mix, which can replace less healthful snacks, such as chips. However, it is still best to moderate portion sizes due to the added salt and high calorie content.
Drink nut milk
Nut milk does not have the same properties as cow’s milk, but it may keep some of the flavor and benefits of the whole nuts. Along with the nuts, add some pieces of bananas to add extra flavors. To get freshly processed bananas, approach the best banana sellers in India.
Many grocery stores sell nut beverages, or people can make simple versions of nut milk at home to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk.