Stop into any convenience store and you will see individual sized packets of nuts as well as larger canisters. Why? Because everyone loves the convenience of this delicious snack. Unlike other types of convenience snacks like chips and cookies, these whole foods optimize your health, keep you feeling satiated longer.
It is important to note that although nuts are nutritious, they are high in calories and fat; therefore, you must ensure that you are eating only one serving. We recommend choosing snack packs or portioning out snack sized servings.
Nuts are edible seed kernels that are encased in an inedible outer shell. The shell is hard and must be opened to get to the edible kernel. The kernel is filled with healthy fats, complex carbs, and a load of nutrients. Each serving will provide you with vitamin E, selenium and magnesium. Each different type of nut, i.e. walnut, pecan, pistachio, and almonds has different nutritional amounts. For example, a one ounce serving of pistachios which is approximately 49 pistachios, has 160 calories, 13 grams of fat, 8 grams of carbs, and 2 grams of fiber. Conversely, a one ounce serving of pecans which is approximately 19 halves, has 195 calories, 20 grams of fat, 4 grams of carbs, and 3 grams of fiber.
ALA omega 3 fatty acids
Nuts contain high levels of Omega-3 fatty acids, which are key to maintaining optimal health. They are used to make hormones that regulate inflammation in the body, how the blood clots, and the contraction and relaxation of your artery walls which impact your blood pressure.
Omega 3s have also been shown to relieve the inflammation and pain associated with rheumatoid arthritis and other chronic pain syndromes. Thanks to their capabilities of reducing or eliminating inflammation, omega 3 have been linked to a reduced risk of cognitive problems like Alzheimer's disease, ADHD, and dementia. They also help stabilize your mood. Omegas improve your heart health and eye health. Finally, omegas can help with the conditions associated with metabolic syndrome, including high cholesterol levels, insulin resistance, and high blood pressure.
Fiber for health
Nuts are filled with beneficial fiber that helps to improve digestion. The fiber sweeps toxins and waste from the digestive tract, which helps to reduce inflammation, improve nutrient absorption, and promote good health. The fiber will also reduce your risk of type 2 diabetes and obesity. Nuts have been shown to reduce the number of calories your body absorbs from meals, which can help you lose weight.
This type of fiber is used to feed the healthy bacteria found in the digestive tract. These bacteria make up a large portion of your immune system. Therefore, when beneficial bacteria are fed, your immunity increases, which means if you are exposed to a pathogen like the influenza virus, your body can better fight the virus.
Nuts contain large amounts of antioxidants and polyphenols. These antioxidants combat oxidative stress that is caused by free radicals. Free radicals are unstable molecules that cause cellular damage and increase your risk of illness or disease. Antioxidants stabilize free radicals and prevent cellular damage.
Antioxidants protect your cells, reduce damage throughout your body and reduce the risk of developing diseases like high cholesterol, hypertension, and even cancer. To maximize the effectiveness of the powerful antioxidant protection offered by nuts, combine these antioxidant rich foods with your favorite fruit like apples or grapes. They can also be added to trail mix for a fast, on the go snack that is chockful of nutrients.
Uncontrolled diabetes can damage essential organs in the body. Unregulated glucose levels can cause damage to your kidneys, heart, eyes, and other essential organs. Nuts are filled with unsaturated fats that support and protect tissues and organs in the body. They also contain antioxidants, vitamin E, selenium, magnesium, folate, and potassium. These nutrients reduce systemic inflammation, protect against cellular damage, and counteract man of the effects of diabetes on the body.
Nuts are low in carbs, which means they will not cause blood glucose levels to rise sharply. Replacing high carb snacks like chips, cookies, and pretzels for complex carbs like those found in nuts and vegetables can help to reduce your blood sugar levels. However, it is important to note that diabetics should avoid eating salted nuts as they can increase the risk of diabetic complications like cardiovascular disease and kidney disease.
Heart disease prevention
Millions of Americans are diagnosed with cardiovascular disease each year. Getting plenty of exercise, eating heart healthy foods like nuts, and practicing stress relief techniques can improve your heart health . These heart healthy kernels reduce your risk of myocardial infarction and coronary heart disease.
The fiber and healthy fats in these heart healthy foods can also reduce your cholesterol levels. Regular consumption has been shown to reduce both LDL (bad) cholesterol levels and triglycerides. Furthermore, they raise your HDL (good) cholesterol levels and reduce inflammation in your blood vessels. Regular consumption of these health seed kernels reduces your risk of cardiovascular disease, heart attacks, and strokes.
Inflammation is the immune system's mechanism to protect the body from injury, illness, or disease. Inflammation occurs when toxic compounds, pathogens, or damaged cells are found in the body. Inflammation surrounds the harmful stimuli to protect tissues from injury. Inflammation is typically beneficial; however, there are times when inflammation continues past the beneficial period. This is referred to as chronic inflammation.
Chronic inflammation can lead to organ damage and an increased risk of a number of diseases like diabetes, arthritis, heart disease, asthma, Alzheimer's disease, and cancer. Consuming anti-inflammatory foods like almonds, cashews, pistachios, and pecans may help minimize the effects of chronic inflammation on the body. In addition to following an anti-inflammatory diet, regular exercise, stress relief practices, and sleep help heal the body and protect against disease.
Weight loss aid
You may be wondering how nuts can help with weight loss when they are considered high in calories and high in fats. However, these tasty whole foods are filled with unsaturated fats that keep you feeling satisfied for a longer period of time. In addition to this, they contain complex carbohydrates and protein to regulate glucose levels, increase satiety, and improve metabolism
Almonds, pecans, walnuts, pistachios, and other types of nuts are wonderful sources of healthy fats, complex carbohydrates, and protein. The vitamins and minerals in these whole foods have been shown to reduce the risk of a number of health conditions like Alzheimer's disease, cardiovascular disease, and type 2 diabetes.
Regular consumption of nuts provides anti-inflammatory protection, assists in your weight loss efforts, and improves your digestive health. The omega 3 fatty acids help the body make essential hormones to regulate blood pressure, glucose levels, and cholesterol. Finally, nuts contain vitamins and minerals that improve eye health, reduce cellular damage, boost immunity, and protect against cancer and disease.