Going Nuts About Nuts!

Ground nuts, tree nuts, set me free nuts! Sweet or salty, these crunchy bits of goodness are powerhouses for health!

When it comes to fueling our bodies with healthy whole foods, nuts are a must. Packed with vitamins, antioxidants, protein, and healthy fats -- what’s not to love? Let’s go nuts for nuts! Read on to learn a little about three of my favorites!

Cashews

My kids say they look like crescent moons, but cuteness is only one of their many benefits! Cashews, like most nuts, contain antioxidants. Antioxidants protect cells from damage, and are associated with reduced risks of cancer and heart disease, as well as a reduced risk of death from many different causes.(1) Now that’s something to chew on!

Cashews are high in a variety of nutrients (2), including, but not limited to:

• Magnesium -- one ounce of cashews contains about 20% of your daily value (DV). Magnesium aids in blood sugar and blood pressure regulation, and is vital to bone, muscle and nerve health.

• Zinc – thanks to that virus that came along in 2020, we’ve heard a lot about zinc in recent times. Zinc has benefits to our immune system, but there’s even more to love about this mineral powerhouse! Getting enough zinc also helps maintain a healthy metabolism, supports healthy growth in kids and teens, and helps wounds heal.

• Selenium – There’s a lot to say about the way thyroid function affects our health, and selenium supports a healthy thyroid! It’s also essential to reproduction and helps fight bacterial infections.

• B6 – Need a mood boost? I know this winter weather makes me crabby some days, and a hand full of almonds containing B6 may help reduce stress! B vitamins are healthy for metabolism and immune function, too.

For a healthy dose of good fats and protein, or a low-sugar snack, a handful of cashews is a great choice!

Pistachios

In addition to several of the benefits listed above, like antioxidants, healthy fats, and B6, pistachios have a unique set of benefits that make them an essential nut for a healthy diet.

This study in the National Library of Medicine concluded that pistachios have the potential to significantly decrease fasting blood sugar levels in some patients!

Pistachios are also a healthy source of:

• Potassium – essential to many of our body’s functions, including kidney and heart health, and nervous system function.

• Copper – a mineral essential to vascular health, energy production, and supporting the growth of healthy connective tissues.

• Thiamin -- also known as B1, this valuable vitamin supports healthy metabolism and energy levels, as well as growth of important new cells to replace dying cells.

• Manganese helps the body metabolize carbs, amino acids, glucose, and cholesterol. It’s also needed for blood clotting, bone health, reproductive health, and a strong immune system.

Grab a handful of these low-calorie nuts for a snack you can always feel good about!

Peanuts

Though slightly higher in calories than its cousins mentioned above, peanuts are still a highly nutritious snack with benefits that may surprise you. In addition to potassium, magnesium, protein, and healthy fats, a handful of these popular nuts provides some of these:

• Folate is valuable during pregnancy because it significantly reduces the risk of neural tube defects. This B vitamin supports the making of DNA, as well as healthy cell division, and may also prevent some forms of cancer. Too little folate can increase the risk of heart attack and stroke.

• Niacin, also known as B3, supports healthy cells and energy levels, and may lower blood pressure and reduce depression.

• Vitamin E is an antioxidant that helps reduce the presence of free radicals in the body. It helps prevent clotting by widening blood vessels, and it also supports a healthy immune system.

In the shell or cracked wide open, these ground nuts are a nutritional flex with an energy-packed punch!

Beneath the Shell

These nuts and others, like almonds and walnuts, are an important part of a balanced daily diet. With antioxidants that increase energy, protein for a boost that lasts, and so many vitamins and minerals to fight infection and boost my mood, can you see why I’m so nuts about nuts? Maybe you are too! Comment your favorite below.

**Disclaimer: I am not a doctor, and the information contained in this article is not intended to replace advice form a medical professional.**

Thanks for reading! This article appeared first on my blog at flyingelephantmom.com.