We’ve all heard that nuts are a great snack. But are all nuts created equal?
We crack this question below!
First, lets look at the calorie and nutritional breakdown of some of the most popular nuts:
As you can see, Almonds are the lowest calorie nut per serving, whereas Brazil Nuts are the highest in calories per serving. Essentially all the nuts are high in fats, which is what they are known for! The great thing is they all contain a good amount of mono & poly unsaturated fats. These are your “good” fats. These fats can help keep you HDL cholesterol levels high (good cholesterol) and LDL cholesterol low (bad cholesterol).
Nut by Nut Facts:
Almonds are a great source of Vitamin E, Magnesium and are high in antioxidants.
Brazil Nuts are high is Selenium which is an essential trace mineral to immune and thyroid function.
Cashews are high is copper which is needed by the body to produce collagen, hemoglobin, elastin and the protection of nerve fibers.
Hazelnuts contain phytochemicals, which help support brain function, improve circulation, and reduce symptoms associated with allergies.
Macadamia Nuts are the best source for mono-unsaturated fats.
Pecans are rich in magnesium which acts as an anti-inflammatory in the body.
Pine Nuts can help surprise your appetite, when the fatty acids derived from pine nuts lead to the release of high amounts of cholecystokinin (CCK), an appetite-suppressing hormone.
Pistachios are high in potassium and vitamin K.
Walnuts are high in Vitamin E.
A few other tips…
- When buying nuts at a store, opt for RAW and ORGANIC grown. Stay away from roasted and salted, as these options will add extra calories and sodium to your diet.
- When you know you’re going to have a long day ahead of you, throw a blend of a few different nuts into a to-go container and snack throughout the day to keep you energy levels up.
Now go out and go nuts!!!