Nuts are one of the most versatile nuts on the planet and they should be a staple in everyone’s diet. They are quick sources of protein and fiber and you can throw them into smoothies, salads, baked goods and you can just have them as a snack on their own. They are good for satisfying cravings, especially in the late afternoon when energy wanes.
Here are the 6 nutritional powerhouses to add to your diet:
Walnuts are an excellent source of polyunsaturated fats at nearly 13 grams per serving. This is the good fat you need in your diet, it helps reduce the fat stored in your body and it helps improve your insulin metabolism. They can help counteract the fats in red meat and baked goods. You can throw them into salads, put them on top of your morning oatmeal or try your hand at homemade granola.
Brazil nuts are the richest source of selenium, which is needed for regulating metabolism and keeping your immune system strong. You only need 2 Brazil nuts to get a full day worth of selenium. Not only that they also have zinc, potassium, magnesium and a bunch of other minerals. Throw this nutritional powerhouse into some yogurt or oatmeal.
If you are concerned with counting calories (you shouldn’t be) but pistachios are lower in calories than most other nuts and they will go further to satisfy your hungry. Loaded with manganese, calcium, copper, iron, vitamin E, antioxidants and the B-complex vitamins they should be a staple for every vegan or vegetarian diet.
Again for the calorie counters pecans are higher in calories than most other nuts on the list so smaller portions might be necessary. The nutrient value more than makes up for it, they have more than 20 vitamins and minerals and they are high in antioxidants. Antioxidants help reduce the risk of many diseases including cancer and heart disease.
Almonds are amazing, they have a ton of health benefits, they are packed full of protein and they don’t cost a fortune. They have the same protein content as walnuts and they have the added benefit of manganese. There have been several studies that show adding almonds to your diet can reduce the risk of heart disease. You can grab of them for a snack or add them to almost anything for some added protein. You can also use almond butter instead of peanut butter.
These nuts are delicious and they are packed with vitamins and minerals. A one ounce serving is rich in Omega 3’s, and gives you a full day’s supply of iron, thiamine, zinc and magnesium.