1. Nuts are Loaded with Vital Vitamins and Minerals
Nuts are nature's way of proving that great things do come in small packages. Eaten raw, whole, and organic, nuts are great sources of a wide variety of vitamins, including B-complex vitamins (particularly folic acid), as well as vitamins A, D, and E. Plus, they are loaded a wealth of minerals such as calcium, magnesium, potassium, iron, copper, zinc, and phosphorus.
2. Nuts are a Great Source of Essential Fatty Acids
Nuts provide a fantastic source of vegetarian essential fatty acids (EFAs). EFAs have been shown to reduce your risk of heart disease by lowering LDL (bad) cholesterol and triglycerides, preventing blood platelets from becoming sticky, and reducing blood pressure. Plus, EFAs help to lower inflammation, improve memory, and even improve the appearance of your skin. The best nut sources of high-quality EFAs are almonds and walnuts.
3. When Buying Peanuts, Always Buy Organic
Unlike most traditional nuts that are grown in trees, peanuts are actually a legume and grow in the ground. As a result, they are highly susceptible to a wide variety of mold and fungi. To combat this, most conventional farmers treat the plants with chemical fungicides and pesticides. Conversely, organic farmers avoid these dangerous chemicals, opting instead for crop rotation, crop covers and tillage, all of which help to reduce the prevalence of mold and other fungi. So, to be sure your peanuts and peanut butter don't come with unwanted chemicals, be sure to buy organic.
4. Even Good Fat Can Pack on the Pounds
Nuts are a great source of polyunsaturated fats, which have a whole host of health benefits. However, they are still fats and too much fat and too many calories can lead to unwanted pounds. So, enjoy those nuts, but remember that moderation is the key. Aim for no more than one ounce of nuts a day. Your best bets are 24 almonds (167 calories and 14 grams of fat), 18 cashews (160 calories and 13 grams of fat), 47 pistachios (164 calories and 14 grams of fat), or 46 peanuts (164 calories and 13 grams of fat). On the heavier side are macadamia nuts (just 12 have 200 calories and 20 grams of fat) and hazelnuts (five have 188 calories and 18 grams of fat).
5. When It Comes to Great Health, Go Nuts!
There are so many ways to enjoy the health benefits of nuts. You can eat them raw by the handful but just make sure to keep the one-ounce rule in mind. If you want to be a bit adventurous, toss a handful over a salad or into yogurt, or create a delicious coating for fish or chicken from ground walnuts or pecans. You can also enjoy the delicious array of nut butters on the market, including almond, cashew, pecan and walnut butters. In addition to topping an apple slice or celery stalk with nut butter, you can also add a spoonful to your favorite smoothie.
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