Fitting Nuts into Your Diet

For all those on the look out for a healthy diet, a handful of nuts everyday can make the world of difference. Nuts have several benefits, and need to be consumed regularly for you to enjoy their goodness. They make a healthy snack that can be given to people of all ages, especially children. With the help of nuts you can make several 100 calorie snacks that will benefit your diet.

The benefits of nuts are –

1.They help to lower blood pressure
2.They help to regulate blood flow in the body
3.They can help fight heart diseases4.    They help increase the anti-aging elements in our body
5.They help make the bones stronger
6.They help increase the energy level in a person

Nuts are full of nutrients such as vitamin E and A, which are essential for strong bones. They have fiber in them, which help to ease bowel movements and reduce stomach problems. Nuts also have antioxidants, minerals, proteins, healthy monounsaturated fats, and omega-3 fatty acids.

It is important to know that while nuts are high in calories, they are at the same time essential for a balanced diet. They are high in unsaturated fats, otherwise known as healthy fats. While they cannot be categorized as high calorie foodstuffs, a handful of nuts on a regular basis are sure to do wonders for your health. Since they are tasty and filling, you will stick to your diet for sure. Different nuts provide different benefits, so make sure you eat all these nuts in moderation because some of them can be relatively high in calories–

Pistachios –

Pistachios as many of us know have nutrients that benefit the heart. Some of the nutrients in pistachios include –

1.Calcium
2.Iron
3.Magnesium
4.Phosphorus
5.Potassium
6.Zinc
7.Vitamin C

They are one of the richest sources of iron and are hence are considered to be very healthy.

Walnuts –

Walnuts contain lots of omega-3 fatty acids which help to prevent irregular heart rhythms. They are also full of essential proteins that are necessary for the body. Omega-3 fatty acids can also be found in fish; hence if you are a vegetarian this is a good substitute for your daily omega-3 fatty acids intake. Recent research shows that they help prevent arthritis also.

Almonds

Almonds are a good source of the following –

1.Calcium
2.Iron
3.Magnesium
4.Phosphorus
5.Potassium
6.Zinc
7.Vitamin E
8.Vitamin C

Since they are full of monounsaturated fats (healthy fats), they help in dealing with cardiovascular problems and to balance your cholesterol level. Walnuts and almonds are considered to be one of the best nuts for a healthy heart. Apart from these benefits, almonds are also good for the skin, as their oil is often applied to the face and body.

Cashew nut –

Although the cashew nut is actually a seed, it is considered to be a nut. They are high in protein as well as all essential minerals. They are also full of iron that benefit blood flow and also contains healthy monounsaturated fat, ideal for a healthy heart. They also happen to be a rich source of antioxidants that are essential to protect cells from any kind of damage, and help prevent cancer. Cashew nuts have the following –

1.Vitamin C
2.Calcium
3.Iron
4.Zinc
5.Magnesium
6.Phosphorus
7.Potassium
8.Copper

Other excellent nuts include pine nuts, Brazilian nuts, peanuts, pecan nuts, hazelnuts and macadamia nuts. All these provide a wonderful substitute to the regular snack such as cookies and chips, and the list of benefits that they provide are indeed endless.

For some more information on how many calories do I need on a daily visit, read ahead.

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Article by GlutenFREE

My wife has Celiac Disease. I started this website as a way to record some of the information that I am learning along the way, and to help others who suffer from Celiac Disease by having a dependable resource for that information.
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