Almonds, cashews, pecans, pistachios, walnuts, brazil nuts, peanuts, hazelnuts…. the list goes on! There are SO many varieties of nuts out there.
Nuts have lots of protein AND fiber to keep you full and satisfied. They’re full of essentials vitamins, minerals, and nutrients for your body. I make sure to eat a serving of raw unsalted mixed nuts a day to add protein, fat, vitamins, and minerals to my edit. In order to illustrate the health benefits of nuts, here are the nutritional benefits of six nut varieties.
Pecans contain many of essentials vitamins, such as calcium, vitamin A, vitamin E, potassium, and zinc. They’re also full of antioxidants, which are believed to help lower your risk for cancer and other diseases. Pecans are evident in many desserts (mmm, pecan pie!) and most trail mixes. Try sprinkling pecans on your salad for a nutritional boost!
Pistachios are rich in vitamin B6, copper, manganese, phosphorus, and potassium. The antioxidants, unsaturated fatty acids, and phytosterols found in pistachios are great for promoting a healthy heart. Unshelled, unsalted pistachios are a perfect snack.
Almond are the highest in calcium, compared to other nuts. They’re also low in saturated fatty acids, and rich in unsaturated fatty acids. Additionally, almonds contain many vitamins & minerals, such as manganese, magnesium, and vitamin E. I love eating almonds in the form of almond butter—it’s great to spread on toast with a sliced banana!
Cashews are high in unsaturated fat, while also being rich in copper, magnesium, and vitamin K. They’re naturally cholesterol-free, too! I love adding cashews to my trail mix, which is full of different nut varieties. Cashew butter is also a great way to eat cashews!
Brazil nuts contain tons of selenium, an antioxidant believed to have anti-cancer properties. They’re also full of copper, phosphorous, and manganese. For a fun twist, try dark chocolate covered brazil nuts ❤
Walnuts contain the highest amount of alpha lipoic acid (ALA), a plant-based omega-3 fatty acid, with anti-inflammatory properties that play a role in good heart health. They also have magnesium, phosphorus, and vitamin E. Add walnuts to your banana breads for additional nutrition!
Many stay away from nuts due to their high calorie and fat content. Obviously it’s definitely important to watch portion sizes when eating nuts, just like any food! This will keep your caloric intake down. And while nuts are high in calories, they are also high in essentials nutrients that make every calorie worth it!
Nuts can often contains tons of sodium, as most nuts sold in stores are salted and roasted. Therefore, it’s important to buy unsalted nuts to get the most out of what you’re eating! Additionally, raw nuts contain the maximum amount of nutrients, so buy raw whenever you can.