Nuts and Their Health Benefits

Let’s Talk About Nuts!

People have often thought that because nuts have been stamped as healthy that we can eat whichever nuts we want in whatever quantity we want. I’m sad to say, that’s not the case. Snacking on nuts can be very calorific and fatty. If you decide, however, to munch on them in a controlled quantity, then there are definitely some nuts that are more nutritious, less fatty and that have great health benefits.

Brazil

High in selenium so it works as a great antioxidant and for hair growth! This nut is also high in unsaturated fats meaning that it’s great for lowering cholesterol.  An ounce of Brazil nuts contains 185 calories, 4 grams of protein, 3 grams of carbs, 19 grams of fat and 2 grams of fiber! That serving is 26% magnesium which is great for bone health and relieving anxiety!  

Macadamia

These nuts have a bad reputation for being high in fat, 1 ounce containing 21 grams, however, most of that fat is monounsaturated meaning that it helps lower cholesterol and decreases your risk of heart attack and stroke. Flavanoids are also present in Macadamia nuts which helps lower blood pressure and can even protect against some forms of cancer! On top of all of that, these nuts have a high percentage of vitamin A, iron, calcium, phosphorus, potassium and magnesium! An ounce contains 204 calories, 3.9 grams of carbs, 2.4 grams of fiber and 2.2 grams of protein! 

Pili Nuts

These are the best kept nutrient filled secrets in the nut world! The kernel is rich in manganese, potassium, calcium, fats (23 gr/ oz), protein (3.1 gr/oz) and phosphorus, making it one of the most nutrient- rich foods out there! Pili nuts also work as a great antioxidant, they aid in digestion, treat inflammation, can help overcome insomnia (due to the magnesium), promotes skin and hair health and even increase cognition! An ounce serving contains 204 calories and 1.1 grams of carbs! 

Pistachios

The best nut if you’re looking for that perfect balance between low in calorie yet high in protein! At only 156 calories per 1 ounce serving and 6 grams of protein, pistachios really hit that mark perfectly! Pistachios are also great for weight loss because their fat content isn’t fully absorbed. They also promote healthy gut bacteria, can benefit your blood vessels and lower your blood sugar! On top of everything, pistachios are delicious and fun to eat! 1 ounce of pistachios contain 8 grams of carbs, 3 grams of fiber and 12 grams of fat (90% of which are healthy fats). 

Walnuts

Lacking in Omega-3’s? Look no further…walnuts have your back more than any other nut at 2.5 grams/ 1 oz. These nuts also decrease inflammation, can reduce rick of some forms of cancer (such as breast, prostate and colorectal), supports weight control, may help manage type-2 diabetes, supports healthy aging and good brain function! An ounce of these wonderful nuts contain 185 calories per ounce, 18 grams of fat, 3.9 grams of carbs, 1.9 grams of fiber and a whopping 4.3 grams of protein!