Roasted, toasted or raw, a handful of nuts is a fantastic and healthy snack. Not to mention a great way to supplement your diet for added fiber, antioxidants, omega-3 fatty acids and calcium.
Now I am not talking about your run of the mill peanut. The top five nuts that are packed with health benefits are:
- Almonds
- Hazelnuts
- Pistachios
- Walnuts
- Pecans
Almonds
One serving of almonds (1 .oz or about 23 nuts) has nearly half the recommended daily allowance of vitamin E and as much antioxidant power as a cup of green tea. They are also a fabulous source of calcium.
Hazelnuts
If you were to eat a serving of hazelnuts (1 .oz or about 20 nuts) you would be boosting your immunity and adding those ever so important heart healthy monounsaturated fats to your diet. Plus, hazelnuts are also high in tryptophan, the amino acid that’s the precursor to sleep-inducing serotonin and melatonin. This may be a natural solution for those suffering from insomnia.
Pistachios
My daughter loves “stachios” as she calls them. And although I know nuts in their raw or light roasted form with good for you I had no idea that pistachios are packed the lutein and beta carotene. Both powerful antioxidants. One study concluded that eating three servings a day (1 oz or 45 nuts) could reduce the effects of physical and mental stress on blood pressure.
Walnuts
Walnuts are a true nutrition powerhouse. Just one serving (1 oz or 14 nuts) contains almost double the recommended daily value of Omega-3′s. Walnuts are the most significant nut source of omega-3 fatty acids.
Pecans
If fiber intake is a concern of yours then consider adding some raw or roasted pecans to your snack habit on a daily basis. One serving of pecans (1 oz or 20 nuts) has the same amount of fiber as a medium-sized apple. Overall pecans are a great source of antioxidants and fiber.
Naturally, it would be tough to consume all of these nuts everyday unless you are really a fan. But try to incorporate them into your diet in simple ways such as your morning yogurt, your lunchtime salad or as a night time snack.
First thing I would recommend is to visit your local natural food store or co-op and stock up. Then, start to play around with various ways that you can add a little more nuttiness to your diet!
Anything I missed or any question?
Please leave your comments below. Would love to hear what you think.
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We have nut and sunflower allergies in our house, but my little one still get healthy “nut and jelly sandwiches” since I found Hemp Nut Butter when she was little. If you can get past the fact that it’s the color green, it’s amazingly good and full of the good omegas that kid and moms need to get through their days.
Hi Janet,
It has been my experience that you KNOW when a nut butter has turned. It smells and tastes very sour. Beyond that, there is no danger at all. We use an all “natural” peanut butter for our PB&J’s and although it says “refrigerate after opening” we don’t since we go through it so fast. But, in the off time when we are not using up the jar as fast as usual we just pop it in the fridge to keep.
I hope that answers your question.
Is it dangerous to eat “natural” almond butter that must be refrigerated after opening? I want to eat healthy but worry about bacteria growth, etc.?
Thanks Caroline,
Yes, if you are going to use raw nuts you do want to process them a bit to reap the full benefits and to prevent any digestive issues. Very good point, thank you.
Don’t forget to soak the nuts overnight in water when you can. Then you can dehydrate them on a cookie sheet on your lowest oven setting. Takes more time, but nuts are very hard on the old digestive tract!
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