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Nuts are loaded with potent natural nutrients that are very capable of enriching many very important functions in our bodies.

Nuts are a healthy snack option, and are a good source of fiber and protein. They also contain minerals including, calcium, iron, magnesium, phosphorous, potassium and Vitamin E. And even though they're usually high in fat, the fat they contain is a healthy type. Nuts provide various health benefits - especially in regards to reducing heart disease risk factors. Nuts in moderation are healthy additions to your diet. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite. Avoid nuts packaged or roasted in oil: instead eat them raw or dry roasted.



Let's Get Nutty!

  • Almonds
  • Brazil Nuts
  • Cashews
  • Chestnuts
  • Hazel Nuts
  • Macadamia
  • Pecan
  • Pine Nut
  • Peanut
  • Pistachio
  • Walnut


Almonds - The best nut to include in your diet. Relatively low in calories and have more calcium than any other nut. They are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.

Brazil Nuts - Great nut for men. Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk.

Cashews -

Hazelnuts -

Peanuts - The best nut for your brain. Peanuts are high in folate - a mineral essential for brain development that may protect against cognitive decline. Peanuts are also full of brain boosting healthy fats and vitamin D. Peanuts also contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.

Pecans - Great nut for men's health. They are loaded with beta-sitosterol, a plant steroid that helps relieve symptoms of enlarged prostate.

Pistachios - Good for blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues. The popular green nut is technically a seed of the pistachio tree, but people view it a a nut due to its appearance and feel. Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.

Walnuts - The best nut for your heart. They have high amounts of heart-healthy alpha linoleic acid (ALA), atype of omega-3 fatty acid found in plants, which may help heart arrhythmias. Walnuts may be as effective as olive oil at reducing inflammation and oxidaiton in the arteries after eating a fatty meal. Eat around 8 walnuta a day to achieve benefits.

Can you eat too many nuts? Eating nuts is beneficial for health as they may protect against risk factors for heart disease and other health condition. However, it is possible to eat too many nuts. Nuts are very hight in calories, so eating a large number of nuts throught the day can cause people to gain weight. Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess. Nuts can upset some people's digestive system causing them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy. Roasted, salted nuts can add sodium to the diet. Raw and dry roasted are the best for your health.

1 oz of Almonds (23 nuts) 160 calories, 14 grams fat; and 6 grams protein.
1 oz of Brazil (6 nuts) 190 calories, 19 grams fat, and 4 grams protein.
1 oz of Cashews (18 nuts) 160 calories, 13 grams fat; and 5 grams protein.
1 oz of Macadamia (12 nuts) 200 calories, 21 grams fat; and 2 grams protein.
1 oz of Pecans (20 halves) 200 calories, 21 grams fat; and 3 grams protein.
1 oz of Peanuts (28 nuts) 170 calories, 14 grams fat; and 7 grams protein.
1 oz of Pistachios (49 nuts) 170 calories, 13 grams fat; and 6 grams protein.
1 oz of Walnuts (23 nuts) contains about 185 calories, 18 grams fat; and 4 grams protein.

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