Nuts are a non-perishable food option that have a variety of health and nutritional benefits. Nuts are not only a great snack by themselves, they are also commonly found in many recipes and spreads. Nuts range in price and are very easy to acquire at your local grocery or convenience store. While nuts are considered healthy when eaten in moderation, many people are allergic to nuts and medical care must be instituted if digested.
Raw vs. Roasted
A raw nut is generally picked or purchased in its shell. It has not been heated through or processed. Raw nuts have the most nutrients because they have not escaped or been cooked out of the nut. Most raw nuts are high in protein and are less fat than many roasted nuts because they are not cooked in oil. Roasted nuts are often enjoyed because the natural oils of the nuts are allowed to come out of the nut. Butter, oils, salt and seasonings are often added for a flavorful result in snacking or recipe making.
Types
There are several types and varieties of nuts. A few of the most popular include peanuts, cashews, pecans, pistachios and walnuts. Most raw nuts are a part of a raw food diet or added to a low-calorie meal plan. The flavor of roasted nuts are manufactured to taste and can sometimes have more added calories than raw nuts. Other nuts that are used in salads or recipes include pine nuts, brazil nuts, hazelnuts and macadamia nuts, notes the website, Salted Nuts.
Vitamins and Minerals
Planters Nut-rition explains that both roasted and raw nuts contain a variety of important vitamins and minerals. Vitamins B-6 and B-12 play important roles in your health. Raw peanuts are a good source of B-12, which helps to carry oxygen to your red blood cells. B-6 is found in roasted pistachios. This helps to build a healthy immune system. Roasted cashews contain up to 20 percent of the daily value of copper, while raw walnuts contain 10 percent of the daily recommended value of magnesium.
Protein and Fiber
Nuts are packed with protein and fiber; this makes them an important part of a vegetarian diet to make up protein lost from non-meat consumption. Some nuts more than others, such as pecans, hazelnuts and almonds, provide a sufficient amount of fiber in the average diet, explains Planters Nut-rition. Raw nuts help fiber move waste through the intestines without the additives of oil or salts.
Fats and Oils
Nuts are naturally high in fat and contain mainly the good kind of fats; monounsaturated and polyunsaturated. Both fats work toward reducing your risk of developing cardiovascular disease and can help control your LDL and total cholesterol levels in the bloodstream. Polyunsaturated fats contain Omega-3 fatty acids, which can help reduce heart disease and control heart rate and blood pressure within the body, explains MayoClinic.com.
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