Mixed nuts can be a delicious treat at a party or on a long backpacking trip, and you may be pleased to discover that they can be beneficial for your health, too. Choosing nuts instead of unhealthy snacks that are higher in sugars or saturated fat can improve your overall diet and help you meet your daily nutrient recommendations.
Background and Recommendations
You may be able to lower your risk for cardiovascular disease by eating 1.5 oz. nuts per day. Most kinds of nuts are healthy, and you can try walnuts, pistachios, pecans, pine nuts, macadamias or almonds. Many mixed nut products contain peanuts, and even though they are technically legumes, their nutritional values and health effects are more similar to those of nuts. If you are concerned about your sodium intake, choose mixed nuts that are low-sodium or have no added salt.
Healthy Fats
Eat unsaturated fats instead of saturated fats to lower your risk for heart disease, and nuts are rich in heart-healthy unsaturated fats. Almonds, hazelnuts, pecans and macadamia nuts are especially high in monounsaturated fats, and pine nuts are high in polyunsaturated fats. Walnuts provide omega-3 fatty acids, which may lower cholesterol levels in your blood. For the most benefits, eat them as part of a diet that is low in saturated fat and cholesterol.
Other Nutrients
Other essential nutrients in mixed nuts may also contribute to their health benefits. They are good sources of vitamin E, an antioxidant that may reduce your risk for heart disease or cataracts, folate, magnesium and potassium, which may help you control your blood pressure. Most kinds of nuts provide about 1 to 3 g dietary fiber per ounce, and they also provide phytosterols, which can lower your cholesterol levels.
Weight Control
Mixed nuts are high in fat and calories. A 1-oz. serving has about 15 g total fat and 168 calories. People who eat nuts regularly tend to have a lower body weight than individuals who avoid nuts. When you add nuts to your diet, remember to cut back your calories from other sources to avoid gaining weight.
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