Nuts are well-known for their delicious taste and convenience, but that is not the only reason for their popularity. Making nuts a regular component of your diet has long been promoted by scientists because of their health benefits.
Nuts come in a wide variety of shapes and sizes. Almonds, pistachios, cashews, walnuts, hazelnuts, and others are commonly found in raw mixed nuts. They are easy to find in practically any grocery store or petrol station, and they are loaded with nutrients.
Why Should You Include Mixed Nuts In Your Diet?
Raw mixed nuts are a calorie and nutritionally dense food that contains the majority of the vitamins and minerals the body needs. They are one of the main sources of ALA omega-3 fatty acids, which can help with everything from rheumatoid arthritis to Alzheimer’s and dementia prevention.
Other health benefits of having nuts in your diet, according to experts, include:
Nuts help to keep cholesterol levels in check. Scientists discovered a link between consuming nuts at least a few times each week and lower levels of LDL cholesterol and triglycerides in the body. Lower cholesterol levels are linked to a lower risk of stroke and cardiovascular disease.
Calories in raw mixed nuts are mostly high, which may appear contradictory in terms of weight loss. Composed almost entirely of unsaturated fats, mixed nuts keep you satiated for a prolonged period, enabling you to eat less over time.
Therefore, people who consume nuts frequently have a decreased chance of gaining weight compared to those who do not eat nuts often, according to studies.
The Harvard T.H. Chan School of Public Health’s Diabetes Control scientists have discovered compelling reasons to propose frequent nut eating as a means to treat diabetes. People suffering from type 2 diabetes who ate more than five servings of nuts per week had a 17 percent lower risk of heart disease in controlled research.
Nutrients Per Serving
Raw mixed nuts are a nutrient-dense food. One ounce (28 grams) of mixed nuts contains:
- 173 calories
- 5 g of protein
- 16 grams of fat, with 9 grams of monounsaturated fat
- 6 g of carbohydrates
- 3 grams of fiber
- Copper, 23% of the RDI
- Manganese, 26% of the RDI
- Selenium, 56% of the RDI
- Magnesium, 16% of the RDI
- Phosphorus, 13% of the RDI
- Vitamin E, 12% of the RDI
Additionally, nuts are a rich source of:
Certain nutrients are more abundant in some nuts than in others. One Brazil nut, for example, contains more than 100 percent of the recommended daily intake (RDI) for selenium (2).
Nuts have a wide range of carbohydrate content. Cashews have almost 8 grams of digestible carbs per serving, compared to less than 2 grams in Brazil nuts, macadamia nuts, and hazelnuts.
This makes raw mixed nuts a great low-carb food.
Here Are Some Of The Most Commonly Consumed Nuts:
- Brazil nuts
- Macadamia nuts
- Pine nuts
Peanuts, like peas and beans, are technically legumes, although they are often regarded as nuts because of their similar nutritional profile and qualities.
Mixtures Of Raw Nuts
Not all nut mixtures will prove to be healthy for you. Some, for example, are laden with sodium or flavored with additives that may decrease their nutritional value. In terms of being purely beneficial for your health, raw almonds are often the best option out there!
How to Eat Nuts
Nuts are a widely available food that can be purchased in practically any supermarket and convenience store. Choose raw nuts that have not been salted for the healthiest alternative.
They are a great snack at any time of day, but especially in the afternoon when most people’s energy levels are at their lowest.
If you want to increase the number of nuts in your diet, there are several options:
- Make your own banana nut bread from scratch.
- Toss pecans into a salad.
- Make a paste with walnuts and herbs to use as a garnish for grilled chicken.
- You can grind almonds to make your own almond butter, a popular alternative to peanut butter among the masses!
- Use cashew nuts for your vegetable stir-fry.
- In a Mediterranean-style salad, combine chopped almonds, feta cheese, and olives.
- For all you fitness nuts (pun intended), mix almonds, bananas, and milk with your protein smoothie for a delicious, nutrient-rich post-workout drink.
- You can never go wrong with dressing your yogurt parfait with chopped almonds!
Delicious, Adaptable, And Widely Accessible
Nuts can be eaten whole, in the form of nut butter, or diced and sprinkled on food.
They are commonly accessible in grocery stores and online and come in a range of salted, unsalted, seasoned, plain, raw, or roasted varieties.
In general, the healthiest option is to eat nuts raw or roast them in an oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next best option, but you should avoid those that have been roasted in vegetable or seed oils since these oils add a lot of calories.
Raw mixed nuts can be stored at room temperature, making them convenient for on-the-go snacking and travel. A refrigerator or freezer will keep them fresher if you intend on saving them for your late-night munchies craving!
Raw vs Roasted Nuts
Although raw nuts are extremely healthy, they may contain harmful bacteria. Even if you consume this bacteria, it is quite unlikely to cause you any sickness.
Nuts that have been roasted, can potentially have limited vitamins and antioxidants. Some of their good fats may be destroyed, thereby reducing the number of calories. Acrylamide may develop, but not in dangerous proportions.
Finally, the temperature and duration of roasting can have a significant impact. If you want to eat roasted nuts, keep in mind that some store-bought roasted nuts are salted, and some are even sugar-coated.
Rather than purchasing roasted nuts, purchase them raw and roast them yourself, ideally in the oven. You will be able to better manage the temperature and roast larger batches of nuts at a time, ensuring that your delectable nutty meal is still nutrient-dense!
Regularly eating nuts can help your health in many ways, including lowering your risk of diabetes and heart disease, as well as cholesterol and triglyceride levels.
Despite the high calories in raw mixed nuts, this nutritious high-fiber dessert may help you lose weight. Nuts are a wonderful addition to a healthy, balanced diet as long as they are used in moderation.
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