Eating well and finding food with the nutrients your body needs can be daunting. There are so many fast and easy options that promote they are healthy, but, ultimately, they are manufactured to taste good and are loaded with empty calories and low nutritional value. What is an easy snack you can turn to each day for a boost of energy and significant brain fuel to keep you feeling full until your next big meal? A smart mix of unsalted or raw nuts may be all you need to get you through the afternoon lull until your next big meal.
Almonds for Overall Health
Almonds are packed with Vitamin E and antioxidants that help keep the immune system and skin healthy. Magnesium helps with better sleep, reduces muscle aches, and increases energy levels throughout the day. One ounce of Almonds a day helps with stress, gut, and bone health. Calcium can strengthen bones and improve memory when taken with Vitamin D for better absorption. Fiber helps with weight loss by reducing hunger and keeps you feeling fuller longer, especially with a full glass of water.
Pistachios for Gut Health
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Rich in antioxidants, pistachios help the body fight free radicals. Free radicals can damage cells, proteins, and DNA that may cause premature aging and illnesses like cancer, diabetes, and heart disease.
Pistachios contain 20% protein, which is a perfect breakfast side to help start your day right. A single serving, the size of your palm, will help you stay fuller for longer and help manage your weight. Don’t forget that glass of water. Evidence shows that eating a meal with water will aid in controlling portion sizes.
Pistachios contain fiber, which is essential for maintaining gut health and preventing constipation with a nutrient-rich diet. They are also a great source of unsaturated fatty acids, antioxidants, and nutrients, including Potassium, Vitamin B6, Thiamine, and Vitamin E.
Walnuts for Brain Power
Walnuts aid in reducing inflammation, improving balance in cholesterol, lowering blood pressure, and reducing the risk of cardiovascular disease. Eating one to two ounces a day benefits the heart tremendously as a preventative measure.
Walnuts contain Omega-3 fatty acids for brain health and if you are pregnant, will aid in the brain development of your little one throughout your pregnancy. Vitamin E and Vitamin B5 to help maintain proper skin vitality.
When eaten raw or unsalted, walnuts are also high in calories and aid with gut microbiome, cancer protection, and weight regulation. For men, one serving a day of Walnuts can help aid in sperm vitality if you and your loved one are looking to get pregnant.
Hazelnuts for Healthy Skin
Hazelnuts contain magnesium and potassium, which help maintain normal blood pressure and aid in overall heart health. 40 grams per day can decrease inflammatory markers in overweight and obese people.
Rich in antioxidants and Vitamin E, Hazelnuts help retain skin vitality and elasticity. Studies show that eating a nut mix containing hazelnuts may help prevent type 2 diabetes. Containing protein and lipids, Hazelnuts help increase fertility, especially in women. Other nutrients found in Hazelnuts include iron, zinc, selenium, and calcium, which can increase the chances of getting pregnant if sexually active.
Hazelnuts aid digestion with dietary fiber, unsaturated fatty acids, and polyphenol compounds, which increase the number of microbes in the gut. They also contain calcium, magnesium, potassium, and phosphorous, which help with bone density. Manganese also aids in building stronger bones and prevents osteoporosis in women. Phenolic compounds and antioxidants protect the body from infections and reduce the risk of serious diseases.
Health Disclaimer
While the nuts listed above are considered the healthiest choices, I highly recommend you consult your Healthcare professional about which nuts best suit your lifestyle and diet. As with any food, portion control is paramount to avoid further complications in your diet. For those with diseases such as type 2 diabetes or living with kidney stones, these nuts would not serve their intended purpose and may make your conditions worse.
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