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.
Nuts are used in making delicious healthy snacks like this one here.
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
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
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
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
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
Here’s an easy green nutritious salad with walnuts.
CASHEWS
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)
Check out this nutrient-dense recipe for Thai Curry Roasted Cashews, it’s delicious and makes a great snack or a salad topping.
PECANS
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
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 carbohydrates and protein.
MACADEMIA NUTS
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
To keep an easy access to healthy foods and snacks, we have different places on the kitchen counter allocated just for that purpose. Every time we feel hungry or like snacking – there’s a quick healthy snack waiting for us. We add variety to the containers with many different nuts, dried fruit, seeds. I love OXO containers with a pop-up button at the top of the lid!
20 thoughts on “Are You Nuts About Nuts? Health Benefits of Nuts the Protein Powerhouses”
I absolutely LOVE all sorts of nuts! They are so good for you and so yummy too. Love this post! Cashews are my favorite!
I’m nuts about nuts! Cashews, especially, but pretty much everything.
I love nuts! I am a huge fan of Brazil nuts, walnuts and macadamia nuts! They are my absolute favorite!
Almonds are my favorite and I eat them everyday. I love that they are a quick and easy snack item.
I just love nuts!!!! I love snacking on pecans and almond butter is an obsession of mine!
I haven’t tried eating Bazil nuts. All of these are so delicious. I love eating nuts, makes me think and concentrate more.
Nuts are very good for you but you should only eat them in moderation. My personal favorites are almonds, walnuts, and pecans.
Christy,
Agreed on moderation. Like in anything else!
I have always loved snacking on nuts but now I am not supposed to eat them! Ahh! Thankfully I can still have nut butters so I can hope to reap some of these health benefits.
At snack time in our hose, you’ll almost always see nuts and fruits. I just wish they weren’t so expensive. 🙂
I love that nuts pack in so much protein!!! I need to get better about including them in my diet more often.
WOW! I knew nuts had great stuff in them, but this break down was great! I try and eat as much nuts as I can, especially for the protein factor. There’s no way anyone could over eat the serving size of these nuts, haha…that’s pretty many pistachios to eat in one sitting!
These are so great. I love the nuts that reach in protein, My hubby was a huge fan of any kind of nut. Thanks for this info
I love all of these…well I have never tried pine nuts because they are pricey. My favorite is pistachios. Yummy!
I love this list because these are all of my favorite nuts. My #1 pick has to be pistachio’s. I just love snacking on them. Almonds are great with some string cheese and walnuts work well on a ‘Michigan Salad.’
I love nuts! They are one of my favorite snacks because I can throw a few in my hand or put them in a parfait, so many great options!
We love nuts in our house! We always have a bowl of them out on the kitchen counter. I have honestly never stopped to think about the calories – and I eat them by the handful! I will definitely be taking that in to consideration from now on.
Tessa,
We keep as much nut variety as we can on the kitchen counter as well.
Any time I’m hungry – I can grab a few nuts without extra effort! Great way to keep good stuff in the open!
A friend is a nutritionist.She said we have to stop worrying about calories.With nuts she said your body will tell you when to stop.You really need to listen to your body!The oils in the nut is what is good!
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.