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Eating healthy, especially vegetarian diets, has challenges in finding adequate, balanced sources of proteins. Incorporating a variety of nuts into your diet provides a great source of protein as well yields numerous nutritional and health benefits. Nuts are excellent sources of protein, minerals, healthy mono-unsaturated fats and other nutrients as well they're good for promoting a healthy cardiovascular system.
Consuming nuts has shown to lower the risk of heart disease, lower “LDL” (bad) cholesterol, and aids in reducing body fat and managing body composition. Consuming a small quantity of nuts between or prior to meals helps reduce hunger and increases the feeling of satiety, thus reducing the incidence of over eating.
What are Our Top 4 Healthiest Nuts to Consume?
Almonds
Almonds are a rich source of magnesium, potassium, manganese, copper, calcium, vitamin E (an anti-oxidant) and selenium. Unblanched almonds are high in fiber leading to improved colon function and health. Containing high levels of healthy monounsaturated fats, almonds help in reducing cholesterol levels and improving cardiovascular health.
Walnuts
Walnuts are highly revered for being a great source of omega-3 essential fatty aids. These fatty acids have been shown to yield numerous health benefits: protecting the heart, improving cognitive function, and reducing inflammatory effects of asthma, eczema, psoriasis, and rheumatoid arthritis. Walnuts contain ellagic acid, an antioxidant compound that provides cancer-fighting and immune system boosting properties.
Pecans
Pecans contain an abundance of nutrients (over 19 minerals and vitamins) including folic acid, vitamin A, calcium, magnesium, copper, potassium, phosphorus, manganese, vitamin B and zinc. Like almonds and walnuts, pecans provide heart-healthy properties by reducing total blood cholesterol, reduce LDL cholesterol, and create clearer arterial flow
Cashews
Cashews are rich in magnesium, copper, iron, zinc and biotin. Cashews contain the lowest percentage of fats compared to most nuts and provide high levels of oleic acid (about 50% of the total fat in cashews), the same fat found in olive oil.
Other notable nuts that provide nutritional benefits and healthy sources of fats:
Filberts (hazelnuts)
Peanuts
Chestnuts
Pistachios
Macadamias
Introducing nuts into your diet can be effortless and bring a new dimension of favor and texture to your recipes and meals. Nuts can be added to cereals, baked items like muffins and breads, dairy items like yogurt and cottage cheese, salads, pastas, or just as in-between meal snacks.
We recommend that you avoid consuming nuts that have been heavily processed especially ones that are salted or coated with flavorings. These additives can significantly reduce the nutritional benefits of the nuts.
Even though nuts are high in healthy fats, these healthy fats are also high in calories. When consumed too much and too frequent, the excess calories from nuts can lead to weight gain. Eating nuts in moderate quantities (around 25-50g per day) can be apart of a nutritional plan that can improve health and body weight.
