Why should you “go nuts” over nuts? The reason is simple: Nuts, in general, are jam-packed with nutrients that promote better health and prevent different kinds of illnesses. Nuts also contain heart-healthy fats that help lower bad cholesterol levels, which is perfect for people who want to improve their diet and lose weight.
If you’re not a big fan of nuts, then you probably haven’t found the right one for you. Thankfully, there are many varieties of nuts, all of which vary in nutrient content but are all good for you. Find out which one suits you best depending on your individual needs.
Almonds
Almonds are the kind of nuts you should eat more often if you need to increase your daily fiber intake. You’ll be able to get 3.5 grams of fiber in just 1 serving (28 grams) of almonds.
Because almonds are high in fiber, snacking on them helps you lose weight and prevent type 2 diabetes. A Study from Harvard Medical School confirms the capability of high-fiber diets to achieve these health goals. The researchers also noted that it’s best to get fiber from food and not from supplements, which means eating almonds is a great way to consume fiber.
Cashews
Although cashews are not high in fiber, they’re a treasure chest of minerals such as copper, magnesium, and phosphorous. An ounce of cashew nuts will supply you with 0.6-milligram copper, 81.8 milligrams of magnesium, and 166 milligrams of phosphorous.
What benefits do these minerals provide? Responsible for a wide range of bodily functions, copper works hand in hand with iron to form red blood cells. Copper also aids in the production of collagen, which prevents wrinkles and strengthens your hair and nails. On the other hand, magnesium in cashews helps reduce anxiety and gives you more energy. Lastly, phosphorous promotes detoxification in that it eliminates toxins through urination.
Hazelnuts
Have you ever wondered why many goodies, beverages, and bread spreads feature hazelnuts? These nuts are popular for two reasons: They’re delicious, and they are rich in vitamin B9, also known as folate or folic acid. Folate, as an essential B vitamin, plays several critical roles in keeping your body healthy. Your brain needs folate to improve memory and prevent early degeneration. Folate is also necessary to create and repair DNA and produce red blood cells.
If you’re not a huge fan of eating green, leafy vegetables (which are also a good source of folate), hazelnuts can make a good alternative.
Walnuts
Walnuts are the true winners when it comes to their ALA (alpha-linolenic acid) content. ALA is a type of omega-3 fatty acid found in plants. These fatty acids benefit you in many ways, whether you’re a fitness enthusiast or just someone looking to achieve better overall health. And in case you didn’t know, there is no food in the world that contains ALA, which makes walnuts an enticing prospect to add to your diet.
How does ALA help you? ALA improves your body’s ability to utilize insulin, keeping your blood sugar levels stabilized. Some studies suggest this benefit for people with diabetes. For individuals who are into bodybuilding or weight loss, do take note that ALA acts as an antioxidant to accelerate the healing process of your exercise-fatigued muscles.
Peanuts
In contrast to the four nuts above, peanuts are legumes and grow underground. However, we still consider peanuts as nuts because they provide similar health advantages.
These delicious nuts help you meet your protein needs, which explains why people who want to go vegan turn to peanuts as their plant-based protein source. You can consume as much as 26 grams of protein in 100 grams of peanuts.
Plant proteins such as those found in peanuts lower your risk for cancers and reduce inflammation in your body.
A Convenient and Delicious Way to Reap the Benefits of Nuts
While you won’t ever run out of ways to include nuts in your diet, whatever kind of diet that is, still not everyone has the time to prepare them. The preparation process may require soaking, drying, blending, depending on how you would like to eat them.
Nut milk products are health drinks made from different nut types. They can be a very appealing choice for people who have specific health goals but do not have more free time to prepare whole meals. Nut milk provides a balance of convenience, affordability, and taste, without sacrificing the nutrients you find in the same nuts when eaten whole.
With these nutty beverages in your home, you’ll be able to enjoy all kinds of smoothies and add them to your cereals and recipes. You can even take them to the gym for a post-workout boost.
Conclusion
As you can see, nuts help you live a healthier lifestyle. There’s a perfect nut for protein, weight loss, increased energy, brain power, and recovery. Have you found the best nuts for you? Finally, remember that you don’t have to stress yourself with incorporating nuts into your daily diet since you can take advantage of plant-based drinks that preserve the same nutrients you find in nuts.