Go Nuts for Nuts: The Health Benefits of These Delicious Snacks
If you’re looking for a food that has a great balance of fat, protein, carbohydrates and fiber, you can’t do much better than nuts. Read nearly any article or study on healthy diets and you’ll find that they seem to all recommend including nuts and seeds.
As long as there are no allergies or sensitivities, nuts can and should be a part of a varying and nutrient-dense diet because of both the micro- and macronutrients found in them.
There are so many kinds of nuts, all varying in flavor and texture. But they also vary in their nutrient content. All the more reason to eat a wide range of types of nuts.
This is not hard to do when you consider they make great snacks but can also be included in recipes like homemade granola and trailmix, salads, even desserts.
Nutrients Nut by Nut
A glimpse at the nutrients found in 100g of each nut can help you find the right nuts for your needs, or some combination to cover all the bases.
Almonds: The Safe Bet Nut
- 17-14g of protein
- 3mg of vitamin C
- 3.5mg of niacin
- 275mg of magnesium
- 728mg of potassium
- 3-6g of iron
- 31g of monounsaturated fat
In case you’ve been living under a rock, you have noticed that almonds are everywhere. In our “milk,” as protein sources in bars, in gluten-free baked goods and much more.
And for good reason. Almonds are high in protein, including being rich in the amino acids phenylalanine, alanine and glutamine.
Compared to other nuts, it is also high in potassium, a crucial electrolyte for helping cells absorb water. They also have more fiber than other nuts with pistachios taking second place.
Almonds are incredibly versatile, thanks to their firm texture and creamy flavor, and they tend to cost less than the pricier cashews and pistachios.
Cashews: The Electrolyte Nut
- 17-19g of protein
- 12mg of sodium
- 292mg of magnesium
- 660mg of potassium
- 3-6mg of iron
- 7.7g of saturated fat
Cashews tend to be known for two main things, their steep price and their creamy texture. That texture is what makes them a great substitute for dairy, because they can be soaked and blended to make cashew milk or cream.
But what it should be just as known for is how high they are on minerals like sodium, magnesium and potassium. These minerals work as natural electrolytes, aiding in hydration and making them a great post-workout snack.
Cashews also contain as much protein as almonds.
Hazelnuts: The Fatty Nut
- 14-15g of protein
- 20 IU of vitamin A
- 0.2-0.6mg of vitamin B6
- 3.5-15mg of vitamin E
- 514-680mg of potassium
- 45g of monounsaturated fat
For some reason, hazelnuts just aren’t as popular in the U.S. as other countries. In Europe, they are much more common, especially in Italy and Turkey.
But we should give these tiny nuts a chance, especially considering how much fat and vitamins they contain.
Hazelnuts contain more monounsaturated fat than any other nut. And they are rich in fat-soluble vitamin E, as well as vitamin D, which is not common in most nuts.
It also contains a decent amount of vitamin E and potassium.
Pistachios: The Overachieving Nut
- 19-22g of protein
- 415 IU of vitamin A
- 0.87mg of thiamine
- 1.7mg of vitamin B6
- 51mg of folic acid
- 642-1025mg of potassium
If you’ve ever complained about the high price of pistachios (and who could blame you, they are quite expensive), there may be good reason. Despite the hit to your wallet, pistachios can still be the best bang for your buck.
Compared to other nuts, pistachios win in a number of nutrient categories including thiamine, vitamin B6 and potassium. Not to mention they are neck-and-neck with almonds on protein.
And just to show off, pistachios are even rich in nutrients not usually associated with nuts, like vitamin A and folate.
Brazil Nuts: The Chill Nut
- 14.5g of protein
- 376mg of magnesium
- 27.4g of monounsaturated fat
Brazil nuts stand out as soon as you see them. In a mix of nuts, they loom large. But think of them as the gentle giant. While Brazil nuts aren’t as rich in a number of nutrients as others, they win hands down when it comes to magnesium.
With magnesium being a mineral known for helping with relaxation, calming muscles and sleep regulation, Brazil nuts make a great evening snack or for kids with growing pains.
Walnuts: The Mineral Nut
- 14-16g of protein
- 0.5mg of vitamin B6
- 2.54mg of copper
- 47g of polyunsaturated fat
The nutrition of walnuts is kind of a funny thing. Most nuts have more of some nutrients and less of others. But walnuts are uniquely rich in most minerals. They are not the highest or the lowest in any of the minerals.
But they have a good amount of sodium, magnesium, potassium, calcium, zinc and iron. The one mineral they rein supreme in is copper, which supports the circulatory and immune systems.
Walnuts are sort of like a perfect little multi-mineral pill. Pretty smart for a nut that actually looks like a brain.
Getting the Most Out of Your Nuts: Raw, Roasted, Sprouting and More
Although we don’t always associate nuts with antioxidants, they can actually be quite high in phenols. Unfortunately, most of nuts’ antioxidants are in the skin, or pellicle, of the nut, which is often removed during processing.
Roasting allow nuts to last longer and stand up to worldwide shipping. Many people also prefer the taste and texture of roasted nuts. But the heating of nuts may not be so great for the nutritional profile.
Roasting can also deplete the antioxidants that are naturally present. And pistachios are sometimes bleached for whiter shells, a process that additionally leeches antioxidants.
Research indicates that roasting nuts may even reduce the amount of protein and fat in some nuts.
Sprouting nuts, on the other hand, may help increase bioavailability and digestion of nuts.
Sprouting can only be done with raw nuts and calls for soaking nuts before allowing them to naturally sprout. This should be done carefully as there is a small risk of mold and the spread of bacteria.
When done correctly, there are indications that sprouting reduces the amount of physic acid, which can inhibit mineral absorption. This may also improve the digestion of protein.
Nuts from Ancient Times to Modern Nutrition
Nuts are one of humans’ oldest food sources. We have been eating nuts for at least hundreds of thousands of years. And even then, we were eating a range of kinds from almonds to pistachios.
There is good reason to keep up the tradition thanks to the protein, fiber, fat, minerals and vitamins in nuts. And these days, we are lucky to find a huge assortment of nut options in any store.
They are great on the go or part of a complex recipe. They are a part of every culture’s diet and should be a part of any healthy diet.
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About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Images:
- Photo by Pratik Bachhav on Unsplash
- Photo by Towfiqu barbhuiya on Unsplash
- Photo by Gerardo Ramos on Unsplash
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