Snack Smart: The Power of Nuts in Your Daily Diet

Want an easy habit to adopt for better health?  Just add a handful of nuts a day.  So easy to do and so many great health benefits.  Nuts are packed with good nutrition including protein, fiber, healthy fats, and many vitamins and minerals.  Health benefits of adding a handful of nuts a day include reducing your risk of heart disease, reducing your risk of type 2 diabetes and helping with weight management.

What nutrients are in nuts?

• Protein: Nuts are a good source of protein.  Not as good as animal foods like dairy, eggs, or meat but a good plant-based source of protein providing about 3-7 grams of protein per ounce.  Which nut provides the most protein?  Peanuts with about 7 grams of protein per ounce.  Next are almonds and pistachios providing about 6 grams of protein per ounce.  (See: How can you add some high-quality protein foods to your day?)
• Healthy fats:  Although nuts are high in fat, they are rich in monounsaturated fats and polyunsaturated fats which are considered heart healthy.  Go for some walnuts are these are higher in omega-3 fats. 
• Minerals:  Many Americans have diets low in magnesium.  Nuts are a good way to add not only magnesium but also copper, potassium and selenium to your day. Studies have found that magnesium and copper help protect against coronary heart disease.
• Vitamins:   According to NIH, nuts contain many vitamins include C, B1, B2, B3, B6 and vitamin E.  “Walnuts, almonds, pine nuts and hazelnuts are especially rich in vitamin E.  Almonds, cashews, pistachios, walnuts, and peanuts are abundant sources of B vitamins.” 
• Fiber: Nuts are a good source of dietary fiber with almonds, hazelnuts and pistachios ranking the highest. 

What are the many health benefits of adding some nuts to your day?

• Brain Health:  Being a source of many nutrients, nuts are linked to improved cognition, a better mood, better memory, a reduced risk of depression, and better attention.  Researchers “found that daily nut consumption benefitted blood flow in the brain and verbal memory in older adults.” 
• Heart Health:  The Mayo Clinic notes that eating nuts frequently “lowers levels of inflammation related to heart disease and diabetes”.  Adding some nuts to your day can improve the health of your arteries, lower your risk of blood clots, reduce the risk of high blood pressure, lower LDL levels, and lower triglyceride levels.   (For more information on triglycerides, see: Triglycerides 101:  Your Guide to Understanding These Essential Fats)
• Diabetes Prevention: Nuts are low in carbohydrates and help with blood sugar regulation and may reduce the risk of developing type 2 diabetes.  Eating nuts for a snack instead of a snack loaded with carbs can help keep blood sugar levels low. 
• Weight Management: Although nuts are high in calories because of their fat content, eating some nuts can help you feel full and satisfied as nuts provide protein and fiber as well as some fat.  But be mindful of portion size.  Buying nuts in a package size of 100 calories will ensure a good portion size.  Or, eat a handful of nuts. 

How can you add some nuts to your day?    

• Enjoy some as a snack
• Grind some up and add to your morning oatmeal or other cereal or smoothie
• Sprinkle the on fruit and green salads
• Sprinkle some on yogurt
• Enjoy some nut trail mix
• Bring some packages of 100 calories of nuts to work and enjoy as a quick snack

Looking for some great walnut recipes?  Go to walnuts.org for many ways to add some walnuts to your day including Walnut Carrot Cake Muffins to California Walnut Oatmeal Cookie. 

In conclusion, incorporating a handful of nuts into your daily routine is a simple yet powerful way to support overall health.  From promoting heart health and brain function to helping with weight management and diabetes prevention, nuts offer a wealth of benefits packed into a small, nutrient-dense package.  Whether you enjoy them as a snack, sprinkled on foods, or blended with smoothies, there are plenty of ways to make them a delicious and convenient part of your diet.  So go ahead-embrace the crunch and make nuts a staple in your journey to better health!

Sources:  protein , How can you add some high-quality protein foods to your day? , fat , Nuts , Studies , fiber, NIH , fiber , Brain Health , Researchers, notes, Triglycerides 101:  Your Guide to Understanding These Essential Fats , Nuts , nuts , day , walnuts.org, Walnut Carrot Cake Muffins , California Walnut Oatmeal Cookie, Recipe  Image Sources:  Recipe , Are nuts healthy  , Emerald nuts

 

Recipe:  Walnut Broccoli Salad with Poppy Seed Dressing

Ingredients:

Dressing

• ½ Cup Olive Oil
• ¼ Cup Vinegar, champagne or white wine
• 1 Tablespoon Honey
• 1 teaspoon Poppy seeds
• Salt and pepper to taste

Salad

• 6 Cups Broccoli florets, bite-sized pieces
• 1 ½ Cups California walnuts, toasted
• 4 strips Bacon, cooked and roughly chopped
• 1 Cup Red grapes, halved or quartered
• ½ Cup red onion cut in julienne strips

Directions:

1. Prepare the dressings: whisk together oil, vinegar, honey and poppy seeds in a small  bowl, season to taste with salt and pepper. 
2.  Lightly toss the salad ingredients together in a large bowl; drizzle with dressing, toss again to coat.  Note:  may be prepared several hours in advance and stored lightly covered in the refrigerator.