Why You Should Start Eating More Nuts

Yes, I know the title of this article can have lots of different meanings; however, I am here to talk about the nutritional value of the ever popular nuts: the walnut, peanut, almond, and hazelnuts.  While some people tend to not eat nuts because of their high calorie and fat levels, this is actually OK because nuts are nutritionally dense, and they have good mono and unsaturated fats.  Plus it is only necessary to eat nuts in small amounts to get their nutritional benefits.

Walnuts
Walnuts come in at the top of my list of important nuts, because of their many nutritional qualities.  Walnuts have an extremely high concentration of omega-3's, and ton's of other healthy fats.  They are also great sources of manganese and copper.  However, the greatest part about walnuts is you only need to eat 28 grams of them a day to get the omega 3's that you need.

Almonds
Almonds are another nutritionally dense nut.  I really like them because you only need 28 grams of them per serving, which is about 20 nuts or so, and those nuts will really fill you up because of their high fat content.  They also contain vitamin E, vitamin B2, manganese, magnesium, and copper.  These nutrients can help fend off different diseases such as diabetes, osteoporosis, and asthma.  In addition they have calcium which will help keep your bones and teeth strong, and they have protein for your muscles.  In all almonds are a great super food that really pack a punch in nutrition.

Peanuts
Peanuts are another extremely nutritionally concentrated food and are a good source of monounsaturated fats.    They also have a lot of vitamin B3, manganese, copper, and are high in antioxidants.  I really like them because they are cheap, and they are a great snack.  But BEWARE!  While peanuts are great in small quantities, they contain a lot of omega 6's, which should not be consumed too much.  Plus when they are salted, and covered in different flavors, that takes away from some of the nutritional content.  So while peanuts are a great healthy snack, they should only be enjoyed in moderation.

Hazelnuts
Hazelnuts contain many nutrients, including vitamin B1, vitamin B6, folate, vitamin E, vitamin K, calcium, iron, magnesium, manganese, phosphorus, potassium and zinc.  Also they can help fight against neurological diseases.

All of these nuts are extremely nutritionally dense, and they can be used, sparingly, in a healthy diet.  So the next time you are at a grocery store, pick up some nuts, and the gift of better health awaits.

Posted in: Nutrition