There’s more to nuts than your daily dose of peanut butter. Unfortunately, they’re one of the most underrated snacks that can improve your health and well-being.
Perhaps one of the main reasons nuts are avoided so much is that people are afraid of the high amount of calories and fat in them- even when nothing could be further from the truth. Nuts are rich in HDL cholesterol (good cholesterol) and they help in lowering LDL (bad cholesterol) levels in the blood. This makes them a good option for weight-loss endeavors.
Our virtual healthcare experts advise that these calories are not scary at all because you can only have a few at a time and they’re extremely filling. They also account for about eight percent of your daily antioxidant intake, thus bumping up your immunity and defense against aging. You can try nuts like almonds, walnuts, pistachios, cashews, peanuts, and hazelnuts- and we discussing them now.
Here are some nuts that you should have a handful of every day:
With 170 calories per serving (23 almonds), almonds are the richest nut source of fiber consisting of three grams of it per ounce. Almonds are also the richest source of vitamin E, which is a potent antioxidant required by the body.
Not only are these Iranian nuts filling due to their high fiber content, but they can also allow you to lose weight faster. They regulate blood sugar levels, keeping off those nasty cravings, and lower LDL levels in the blood. They are also rich in minerals like proteins and magnesium, thus helping in metabolism.
Did you know? Some studies also show that almonds may raise good bacteria levels in the body and improve your gut and boost your immunity.
Walnuts are the richest source of omega-3 fatty acids and they are packed with antioxidants like no other nut! Omega 3s fight inflammation and the antioxidants protect the body from free radical damage that may cause premature aging, heart disease, and cancer. It is best to soak a few walnuts in the night and then have them in the early morning with milk for instant energy.
These hard-shell nuts are also packed with fiber and are super filling. Therefore, they’re great for snack time as they prevent you from reaching out for an unhealthy food item. They are also rich in unsaturated fats, which are reported to fight belly fat and manganese, which may lower your PMS symptoms. You may get about 185 calories from 14 walnut halves.
If you are looking to have some nuts that are less filling and can help you lose some flab faster, pistachios would be there on the list. They come in small, half-open shells that you have to open up before you get to eat the nuts inside. This can slow down your rate of eating them and can thus have a direct effect on the satiety value, thus making you eat less in the same time.
Pistachios are rich in potassium, a nutrient that’s vitally important for healthy muscles and the nervous system. Often eaten salty, these nuts are also packed with vitamin B6 and magnesium, two nutrients that improve mood and enhance immune system function. This list is also boosted by gamma-tocopherol, a potent antioxidant with cancer-fighting properties.
Cashews are a great source of iron, zinc, and magnesium. Iron is required for the formation of hemoglobin, the oxygen carrier in your blood. Your blood is a medium through which oxygen and nutrients are transported to all parts of the body.
Zinc is important for better skin, nails, and hair health, a healthy immune system, and better vision. And magnesium improves memory and may reduce belly fat as well. Cashews are also rich in omega 3s and fiber, making them a filling weight-loss snack. Each serving of 18 nuts consists of 165 calories.
Peanuts are super filling and weight-loss-friendly foods. They are high in fiber and just having a small amount can fill you up. A one-ounce serving of peanuts can give you 160 to 200 calories.
These healthy nuts are best consumed raw because this brings in the chewing action that aids in keeping you full and satiated. However, it can also be enjoyed as peanut butter, provided it is sugar and salt-free. It can be used as a replacement for those yellow-colored butter packets that are found in supermarkets.
Hazelnuts are packed with monounsaturated fatty acids that are vital for good health and weight loss. Since they’re high in good fats and consist of about 180 nuts per serving (21 nuts), they can be used as a great pre-workout snack. Just blend them in your pre-workout smoothie and enjoy a power-packed and fun workout afterward. They’re also rich in vitamin E and are great for heart health.
You may have them as a healthy breakfast or snack on them in the evening to enjoy the following health benefits. Pistachios can help decrease blood fat levels, regulate blood pressure and blood sugar levels, reduce inflammation, and curb cravings.
Here is the recipe we promised you- almond butter energy balls. It’s my favorite piece of yumminess whenever I need that post-dinner dessert. And guess what? With ingredients like dates, coconut, and almond butter, it’s one of the most energizing options for something sweet.
Make a big batch of this and just snack on it before going to the gym to get some instant energy. You can have it as a snack with your favorite cup of coffee too. If you love chocolate, you may also add some unsweetened cocoa powder for that awesome chocolaty taste.
If you are planning to have some nuts for weight loss, you may switch the almond butter with peanut butter. You may munch on these balls without any fear as each ball is as low as 61 calories.
2 1/2 tbsp. almond butter
Refrigerate or store in the freezer.
Nutritional value per serve: Calories 61Kcal,