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Nuts are nature’s way of showing us that great things come in small packages. A handful can pack your diet with plenty of protein, fiber, unsaturated fats, and wonderful vitamins and minerals. I always keep mixed options in my desk at work so I won’t be turning to chips or candy when I have the urge to snack.

Let’s break down what each of these common nuts are good for…


Benefits of Almonds:

– Helps with weight loss and reduces body fat

– Lowers blood pressure

– Lowers cholesterol

– Offers the most nutrients per calorie per ounce (23 nuts)

– Good source of calcium, iron, fiber, vitamin E (prevents pre-mature aging), magnesium, phosphorus (building strong bones and teeth), flavonoids (lowers risk of heart disease), riboflavin and L-carnitine (boost brain activity)


Benefits of Peanuts:

– Helps to maintain healthy skin, hair and muscles

– Helps to quicken metabolism and regulate body’s hydration level

– Can aid in muscle cramping

– Good source of protein, vitamin E, niacin, folate (promotes fertility), magnesium, copper (lowers cholesterol levels), manganese (regulates blood sugar level) and vitamin B3 (memory boost)


Benefits of Hazelnuts:

– Has anti-aging components

– Helps the production of healthy red and white blood cells

– Helps to lower “bad” cholesterol

– Good source of magnesium (helps with muscle soreness and cramps), copper, manganese, vitamin E, phosphorus and fiber


Benefits of Cashews:

– Keeps skin, hair and nails healthy

– Helps to build strong teeth and bones

– Good for energy boost

– Good source of magnesium, copper, iron, phosphorus, protein and proanthocyanidins (reduces cancer risks and heart disease)



Benefits of Pecans:

– Helps to lower blood cholesterol levels (healthy arteries)

– Protects against infections and risks of cancer

– Good source of fiber, magnesium, copper, zinc (optimal immune function and wound healing), phosphorus and manganese


Benefits of Walnuts:

– Helps to reduce risk of heart diseases

– Reduces risks of prostate and breast cancer

– Helps to maintain healthy weight

– Omega-3 fatty acids helps to prevent arthritis and depression

– Good source of protein, vitamin B6 (healthy red blood cell production), magnesium, phosphorus, copper, manganese and selenium


Benefits of Pistachios:

– Great for maintaining healthy cholesterol levels

– Fight inflammation, protecting blood vessels and reducing risk of heart disease

– Strengthens immune system

– Have shown to prevent Type 2 diabetes

– Recommended for healthy and beautiful skin

– Good source of fiber, vitamin B6, thiamin, phosphorus, copper and manganese

They make the perfect healthy snack but remember that they are high on calories so don’t go too nuts for nuts!


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