Nuts are good for you. They not only offer heart benefits, but also carry a variety of health benefits that you and I cannot simply ignore. Nuts are called protein powerhouses. Just remember that they are high in calories. But personally, I don’t think anybody can overeat nuts. They are rich and very nutrient dense. Satiation point is reached very quickly.
Here are some facts and approximate serving sizes for a variety of well-known nuts. It is helpful to visually embrace which kind of nut has what properties. Enjoy!
ALMONDS
Almonds: Rich in Fiber & Calcium
ALMONDS
Serving Size: 23 nuts
Calories: 163
• Lower cholesterol
• Rich in Fiber and Calcium (than any other nut mentioned here)
• Lower calorie nut (than any nuts the mentioned here)
BRAZIL NUTS
Brazil Nuts: Selenium-Rich which contributes to Thyroid health
BRAZIL NUTS
Serving Size: 6 nuts
Calories: 186
• Selenium Rich which is crucial for Thyroid health
One nut contains more than a day’s worth. Grab one Brazil nut and you’re set for the whole day!
I have about 5 Brazil nuts a week. This works great for my body’s needs of selenium.
PISTACHIOS
Pistachios: Lutein which contributes to healthy eye vision and luscious skin
PISTACHIOS
Serving Size: 49 nuts
Calories: 162
• Rich in Lutein, an antioxidant crucial for the health of eyes (your vision) and your skin
• Rich in Potassium, an important electrolyte to make your body function properly
• Offers lower calorie per nut than any other nut variety
WALNUTS
Walnuts: Contain high levels of brain-boosting Alpha-Linolenic Acid
WALNUTS
Serving Size: 14 halves
Calories: 185
• Contains high levels of Alpha-Linolenic Acid – brain-boosting Omega-3 Fatty Acid
• Great source of Protein, Fiber, and Magnesium
CASHEWS
Cashews: Good source of Folate & Vitamin K (for bones and blood clotting)
CASHEWS
Serving Size: 18 nuts
Calories: 163
• Daily Iron doze can be obtained from a single serving of cashews
• Rich source of Vitamin K (keeps your blood clotting normal)
• Good source of Folate which keeps bones strong (women need it especially)
PECANS
Pecans: Beta-Sitosterol for Lower Cholesterol and Prostate Health
PECANS
Serving Size: 19 halves
Calories: 196
• Offers great source of Beta-Sitosterol – which lowers cholesterol + keeps prostate in check (nudge your man to snack on them)
PINE NUTS
Pine Nuts: Loaded with Manganese, which is essential to maintain proper blood sugar levels
PINE NUTS
Serving Size: 167 nuts
Calories: 191
• Manganese is ample in these little babies. This trace mineral contributes to normal blood sugar levels, helps to metabolize carbs and protein.
MACADEMIA NUTS
Macadamia Nuts: Loaded with Heart-Healthy Monounsaturated Fats
MACADEMIA NUTS
Serving Size: 12 nuts
Calories: 204
• Rich in Thiamine that helps our nervous system function
• Being the highest in fat content, the macademias offer the highest percentage of heart-healthy nonounsaturated fat
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Women are heroes. They have always been heroes.
Being heroes, they hide their identity behind the costumes of everyday life. Hidden from view, doing daily deeds unseen by others, they allow others to shine – the bosses, the kids, the men, the parents, the friends in their lives.
Me and hubby love nuts, at all times we must have at least 5. Almonds, walnuts, pine nuts, peanuts, pistachios, pecans are our favs. Sometimes instead of putting walnuts or pecans in cookies we use cashews they are awesome in sugar cookies.