The Benefits of Nuts

We always have a bowl of nuts on our island. And, we take nuts along on road trips. They are a great snack to have on hand when a craving hits. A few nuts go a long way to satisfy.

There are many benefits to nuts. Yes, they are high in fat, a good fat, but still, moderation is the key. They are low in carbs, do not spike blood sugar, have many nutrients, including Vitamin E, magnesium, selenium and copper and they contain fiber – so your gut is happy.

Nuts are antioxidants – they contain ‘polyphenols’ which neutralize free radicals in our bodies that cause cell damage and can increase the risk of disease.

Nuts are anti-inflammatory and promote healthy aging. Studies have associated nuts with reduced inflammation in the body and aid to lower the risk of cardiovascular disease and diabetes.

Each type of nut has common and also distinct individual health benefits of the characteristics in their nutritional components:

Almonds - The highest in calcium of all nuts, almonds are also high in fiber, vitamin E and magnesium. Almonds help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.

Peanuts - Technically a legume, peanuts have the highest amount of folate compared to other nuts; folates are essential for brain development. Peanuts are also high in Vitamin E, boost memory, help fight depression, and reduce the risk of heart disease.

Cashews - Rich in iron, high in magnesium (more than almonds), and the unsaturated fat is predominantly oleic acid (the same as in olive oil), cashews help prevent cancer, promote a healthy heart and strong bones and are good for your skin and hair (they are rich in copper.

Walnuts - High in omega 3 fats, antioxidants, and phytosterols, walnuts are good for your heart, can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age-related diseases, such as cognitive decline.

Hazelnuts (Filberts) - Rich in unsaturated fats (mostly oleic acid), hazelnuts are high in magnesium, calcium and vitamins B and E. Hazelnuts are good for your heart, help reduce the risk of cancer, and aid in muscle, skin, bone, joint and digestive health.

Pecans - Although high calories and fat, pecans contain beta-sitosterol which has been shown to relieve symptoms of PCOS and relief of an enlarged prostate.

Brazil nuts - Are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium. They regulate the thyroid gland, reduce inflammation, supporting the heart, brain, and immune system. They are a rich source of protein, calcium, and magnesium.

So, if you aren’t allergic to nuts, think about keeping a bowl in your kitchen too! Enjoy!