Nuts are a tasty, convenient treat that can be enjoyed on all kinds of diets — from keto to vegan. In spite of being high in fat, they have many impressive health and weight benefits. Here are the top 8 health benefits of eating nuts that you should know.
What Are Nuts?
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re rich in fat and calories.
They have a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.
Fortunately, you can buy most nuts from the store already shelled and ready to eat.
Below are some of the most commonly consumed nuts:
Almonds
Brazil nuts
Cashews
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts
Although peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics.
1. A Great Source of Many Nutrients
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains
Calories: 173
Protein: 5 grams
Fat: 16 grams, including 9 grams of monounsaturated fat
Carbs: 6 grams
Fiber: 3 grams
Vitamin E: 12% of the RDI
Magnesium: 16% of the RDI
Phosphorus: 13% of the RDI
Copper: 23% of the RDI
Manganese: 26% of the RDI
Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For example, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium (2).
The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.
That being said, nuts are generally an excellent food to eat on a low-carb diet.
2. Loaded With Antioxidants
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