Let's Go Nuts!

Delicious and healthy is the best duo we can ask for. And nuts are definitely both of them. Packed with healthy fats, protein, fiber, vitamins, minerals, and antioxidants, they are an easy way to level up your diet. Sure, they are high in fat and calories, but consuming them moderately has numerous health benefits and might even help with weight management. (1) Let’s take a look at some of them.

1. Almonds

Almonds are a go-to for a reason. They're packed with vitamin E, a powerful antioxidant that helps to protect cells and boost immunity. (2, 3)

A study ranked almonds number one for providing the best balance of daily nutritional requirements after analysing more than 1,000 raw foods. (4)

Plus, they have the most calcium content among all nuts. (5) Whether you snack on them raw, sprinkle them over yogurt, or blend them into almond butter, these little gems are always a win.

2. Walnuts

If you’ve ever noticed that walnuts look like tiny brains, it’s no coincidence—these nuts are fantastic for brain health! They're loaded with alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid, and polyphenolic compounds more than any other nut. (6) These two antioxidants may help neutralize oxidative stress that would otherwise cause chronic and degenerative illnesses. (7) Add them to your oatmeal, toss them into a salad, or just enjoy them as a midday snack.

3. Cashews

Cashews bring a creamy texture and a buttery taste, but they’re more than just delicious. They’re rich in copper, a mineral needed for many functions like energy production, maintaining nervous and immune systems, and brain development. (8) One serve of cashews contains 70% of the daily need of copper. (9) They’re also rich in magnesium, which supports muscle and nerve function. (10) Cashews are also an excellent base for dairy-free alternatives like vegan cheese, sauces, and even ice cream. 

4. Pistachios

There’s something oddly satisfying about cracking open a pistachio shell! Some even broke their teeth to reach these green beauties. Pistachios are a complete protein, containing all essential amino acids. Thanks to their high content of good-quality protein, they are a great substitute for people who prefer plant-based options. (11) Also, they’re lower in calories than some other nuts, so you can enjoy a bigger portion. (12) Let me grab some before moving to the next one.

5. Hazelnuts

Alright, where were we? Hazelnuts! For sure, they aren’t just for Nutella! Rich in healthy fats, fiber, antioxidants, vitamins, and minerals, hazelnuts might support our bodies in many ways. (13) Thanks to its high fiber content, it can help improve gut health, manage weight by keeping you full longer, protect your heart, and control your blood sugar. (14) Enjoy them roasted, blended into nut butter, or sprinkled over a smoothie for a delicious, nutty crunch.

Nut Storage Tips

To keep your nuts fresh and flavorful:

• Store them in an airtight container. Preferably glass ones.

• Keep them in a cool, dark place. 

• For long-term storage, refrigerate or freeze them to preserve their oils and prevent rancidity. Instead of freezing them in big chunks, separate them into serving sizes. That way, the rest will stay frozen.

  
  

To sum up

Nuts are an easy, delicious, and nutrient-dense way to fuel your body. Make these tasty and healthy bunches your go-to snack whenever you need one. So, let’s go nuts and enjoy all the benefits these crunchy little wonders have to offer!

As it goes without saying, try not to overeat!

Until next time, stay healthy and take care.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical or nutritional advice. Be aware that some of these nuts may trigger allergies. Consult a healthcare professional before making any dietary and lifestyle changes.