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Nuts: Backed By Science, Bred By Mother Nature

Savour the crunch, enjoy the satisfying feeling of a filling snack, and fortify your body with nutrition.

Nuts are a great source of healthy fats, plant protein and fibre. Recent studies have shown that including nuts in your daily diet may support healthy body weight and also help to reduce the risk of heart disease.

Here’s a quick breakdown of nutritious nuts, backed by science and bred by Mother Nature.

 

Pistachios

1 ounce (28 grams) serving contains:

  • Calories: 159
  • Fat: 13 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fibre: 3 grams
  • Vitamin B1 (thiamine): 21% of the DV
  • Vitamin B6: 28% of the DV
  • Phosphorus: 11% of the DV

 

Packed with anti-inflammatory properties, Pistachios are a great source of antioxidant compounds and may also help improve blood pressure. These delicious nuts contain numerous nutrients, including vitamin B6, which our bodies require for nutrient metabolism and immune function. Pistachios are also rich in plant-based compounds like carotenoids, lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, all of which having antioxidants and anti-inflammatory properties.

 

Cashews

1 ounce (28 grams) of serving contains:

  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fibre: 1 gram
  • Vitamin K: 8% of the DV
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV

 

Cashews are an excellent source of numerous nutrients that are important to bone health, including protein, vitamin K, magnesium, and manganese. Some studies suggest that cashews may improve blood fat levels and reduce blood pressure. They also provide our bodies with vitamin K and minerals like magnesium and manganese.

 

Almonds

1 ounce (28 grams) of serving contains:

  • Calories: 170
  • Fat: 15 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3 grams
  • Vitamin E: 45% of the Daily Value (DV)
  • Magnesium: 19% of the DV
  • Manganese: 27% of the DV

 

Almonds are rich in vitamin E, a fat-soluble nutrient that functions as an important antioxidant to protect your cells against oxidative damage. Vitamin E also supports immune function and cellular communication, this is why adding Almonds to your diet is extremely beneficial. Almonds may also reduce heart disease risk factors like elevated LDL (bad) cholesterol and excess belly fat.

 

Walnuts

1 ounce (28 grams) of serving contains:

  • Calories: 155
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fibre: 1 gram
  • Vitamin K: 8% of the DV
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV

 

Walnuts are a great source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function and blood vessel development. Benefitting heart health, Walnuts may reduce several heart disease risk factors, including elevated blood pressure, LDL (bad) cholesterol, and triglyceride levels.

 

You can always get creative with nuts and pair them with your favourite desserts, salads and fruits. Even if you choose to enjoy them on their own that too makes them ideal to carry around or have them stocked in your kitchen pantry. There is no limit as to how these delicious nuts can be enjoyed, so get creative and eat healthily.

 

Bibliography

Food Data Central. Nuts, Pistachio Nuts and Raw Nuts. (2019, U.S. Department of Agriculture, Agricultural Research Service) https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

Ros, Emilio. Health Benefits of Nuts Consumption. (2010, Nutrients, PubMed Central (PMC)) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/