When it comes to boosting your health, you simply can’t go wrong with nuts. Nuts are an excellent way to help boost your satiety between meals thanks to their high fat, high fiber combination.
Nuts are calorie dense, so you do need to be careful about how many you eat, but the good news is that in moderation they should be able to fit into any diet plan.
Rich in a number of important minerals and vitamins as well such as vitamin E, potassium, and magnesium, nuts are nutritional all-stars.
This said, some are better than others.
Let’s take a quick look at some of the most common nut varieties so that you can get a better idea of the highlights of each.
One of the most commonly eaten nuts, almonds are a powerful source of vitamin E in your diet. Vitamin E is critical for the renewing of skin cells, so it’s well known to help improve your complexion and at the same time, can also boost nail and hair health.
Vitamin E is also going to help promote a stronger immune system, so it may help you fend off illness.
Almonds are also slightly higher in protein than other nuts, while being a bit lower in fat (they are still a major source of dietary fat however), so that’s another reason to consider adding them to your menu plan.
The next nut that is a must-have in your diet is walnuts. Walnuts are terrific as they are a rich source of omega-3 fatty acids, which is a fat that most people are currently not eating enough of.
Omega 3 fatty acids are a great way to help boost brain health, improve cardiovascular health, lower your risk factor for cancer, as well as promote a stronger immune system as well. In reality, omega-3 fatty acids help out with just about every element of your overall well-being, so they aren’t a fat to be missing out on.
Those who consume walnuts on a regular basis tend to show lower overall levels of bad cholesterol in their body and also have a decreased risk of excessive blood clotting – both factors that help enhance overall heart health.
While not technically a ‘nut’ (they are legumes), peanuts are another very commonly eaten nut. While not quite as healthy as almonds or walnuts, the big benefit they have going for them is the fact they are higher in protein and lower in fat by comparison to other nuts.
Peanuts will provide you with an excellent source of vitamin E, niacin, folate, as well as manganese, so are a great nut for promoting optimal heart health.
Peanut consumption may also help lower blood pressure levels, further decreasing your risk for cardiovascular disease or stroke.
Adding peanut butter to your diet can help you stabilize blood glucose levels while getting your healthy fats in. You can add peanut butter to almost anything!
Peanut butter can easily be used on apples, bananas, or celery to make for a more complete snack as you go throughout your day.
If getting more fat in your diet is your goal, then cashews will fit the bill perfectly. Cashews do tend to be higher in carbohydrates compared to other nut varieties, and contain slightly less fat by comparison.
Cashews are also a great source of copper, manganese, as well as magnesium, so can help to support proper muscular contractions. Additionally, as copper does play a role in healthy bone formation and joint health, this nut is also a bone booster.
The magnesium found in cashews can offer relaxation benefits to the body, so if you find yourself stressed out often, that’s another reason to include this nut in your meal plan.
Finally, one nut that’s far too often overlooked by most people… pistachios. Another delicious nut that you might want to consider enjoying. Pistachios have fewer calories per nut, therefore tend to be easier to portion control, and are a great option for those who may be dieting.
Additionally, pistachios are excellent for combating hunger, so they may decrease your appetite and make it easier to stick to a lower calorie diet plan. Those who eat pistachios tend to have a lover calorie intake afterwards, so having them as a light afternoon snack could mean you eat less at dinner.
Keep in mind this seems to only apply if you have to physically shell the nuts yourself first, which slows down the eating process. If you buy them already shelled, you may not reap the same benefits.
So keep these nuts in mind as you go about your diet plan. A small handful of nuts added to your everyday diet plan can be an excellent way to help boost your health, satisfy your hunger, and help balance out the protein and carbohydrates that you’re consuming.