Nuts are one of the best healthy snacks you can grab to keep you going throughout the day. Unfortunately many people avoid them because they of their high fat content which is a real shame as the extended health benefits of nuts are incredible. Like any food it boils down to portion control.
Which nuts are healthy?
We have chosen our top 5 nuts to boost health and explained why these nuts are healthy as well as outlining their calorie content.
Walnuts
Contains an abundance of antioxidants to help protect us against disease
Great source of omega – 3 essential fatty acids (otherwise found in oily fish)
Anti-inflammatory effect that protects heart and aids other conditions like arthritis, psoriasis, eczema.
May promote cognitive function
Has been associated with reducing PMS symptoms
Calories: 14 walnut halves = 185 calories and 18 grams of fat
Almonds
Full of fibre- good for gut health
Rich in magnesium – may help memory
Highest in vitamin E (powerful antioxidant) compared to other nuts
Also contains selenium , potassium
Calories: 23 nuts = 170 calories and 15 grams of fat
Cashew nuts
Rich in zinc – important for vision and immune health
Contains magnesium – may help memory
One of the least fattening nuts
Calories: 18 nuts = 165 calories and 13 grams of fat
Pecan nuts
Good for Heart health
Source of various vitamins, minerals and antioxidants
Can help to lower blood cholesterol
Calories: 18 halves = 200 calories and 21 grams of fat
Brazil Nuts
Rich in selenium – an antioxidant that can help to prevent certain cancers (bone, prostate, breast)
Nutrient rich – fibre, vitamin E, protein, magnesium
Calories: 6 nuts = 185 calories and 18 grams of fat
As long as you watch how many you are having and make sure to eat nuts in controlled portions, the health benefits actually outweigh the calorific nature of nuts. If you remember to account for nuts as part of your daily calorie allowance, and not as an extra on top of this amount you won’t have to worry about putting on weight.
If you would like help with any aspect of your diet or nutrition please do not hesitate to contact us for an appointment or a free 15 minute dietary assessment with our Registered dietitians.
