A small handful of nuts can provide you with heart-healthy fats, filling fiber and protein, essential vitamins and minerals. Nuts such as peanuts, almonds, walnuts and cashews are great to eat as a snack, while as they have a lot of calories, it’s not a good idea to eat more than four servings of unsalted nuts every week, according to The American Heart Association.
So which nuts are good for us?
- Good nuts for protein:
You have a wide variety to choose from of the protein-rich nuts. Cashews are one of them, they’re high in proteins and also have lower fat contents than other nuts. Every 28 grams (one ounce) of peanuts can provide more than 7 grams of protein, making it a good snack for people who want to lose weight. Almonds are another ideal snack, they contain around 6 grams of protein per ounce.
- Good nuts for weight loss:
Eating raw and unsalted nuts and together with regular exercise can be helpful for weight loss. Almonds are effective in weight loss efforts, as they’re rich in filling fiber, which will give you a full feeling easily to reduce your cravings for other fatty and high carbohydrate calories. Pistachios are one of the lower calorie nuts, 50 pistachios are only with 160 calories and are packed with vitamins, minerals as well as filling fiber.
- Skin benefits of nuts:
Pecans are rich in vitamin E and B complex vitamins, with their highest concentration of antioxidants of any nut, making them great for clear and growing skin. Brazil nuts can provide to you a good dose of selenium, which can help reduce the cell damage from free radicals to prevent the aging process of the skin, and selenium is considered as a natural way to cure acne.
- Good nuts for energy:
Walnuts are an excellent form of energy with rich omega-3 fatty acids, which are important for the heart health. Soy nuts are high in omega-3 fatty acids too, also rich in protein, add some soy nuts to your meal can help boost energy and stave off hunger.
- Good nuts for a low-carb diet:
Nuts tend to be a good snack choice for people on a low-carb diet, as the best nuts contain less saturated fat as well as being low in carbs. Hazelnuts are one of them, each ounce of hazelnuts contains around 180 calories and 5 grams of carbs, including 2.3 grams fiber, for 2.3 grams of net carbs in each one ounce serving. Almonds and peanuts are both low in calorie and low in carbs too, also are good options for a low-carb diet.
- Good nuts that support your liver:
Walnuts are high in glutathione, which is known to support liver detoxification. Almonds are rich in magnesium, a crucial mineral for blood vessel relaxation, to promote blood moving smoothly throughout the liver.
- Good nuts for cancer protection:
Almonds contain high levels of vitamin E, which has been shown to protect against cancer, such as breast and colon cancer. Brazil nuts are a good option too, they’re packed with selenium, which works effectively for reducing the risk of breast cancer.
Knowing how much of nuts to eat daily does matter, it’s a good idea to eat a few as snacks, no matter what nut you choose to eat, you should eat in moderation. Eating a small handful of nuts per day can provide you with all the wonderful health benefits. Go nuts!
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