• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

VegKitchen logo

  • Vegan Recipes
    • Appetizers
    • Baking and Sweets
    • Breakfast
    • Main Dishes
    • Pasta and Noodles
    • Salads
    • Sandwiches and Wraps
    • Sauces, Dressings, and Condiments
    • Side Dishes
    • Soups, Stews, and Chilis
    • Snacks and Dips
    • Desserts
    • Drinks
    • Canning and Preserving
    • Cheese-y Delights
    • Global Recipes
    • Raw Vegan
    • Slow-Cooker
  • Vegan Living
    • Vegan Substitutions Guide
    • Green Kitchen
    • Healthy Eating Tips
    • Food and Produce Guides
    • Vegan Food Hacks
    • Kid Friendly
    • Vegan Product Reviews
    • More Vegan Living
  • About
  • Shop Cookbooks
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • Vegan Recipes
  • Vegan Living
  • Cookbooks
  • About Us
  • Freebie!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • Vegan Recipes
    • Vegan Living
    • Cookbooks
    • About Us
    • Freebie!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Healthy Kitchen » Healthy Eating Tips

    Let's Go Nuts for Good Health

    Published: Mar 30, 2017 · Updated: Oct 25, 2023 · This post may contain affiliate links.

    Here’s a look at the benefits of eating nuts regularly, and the best nuts to eat. If you’re going for a more balanced diet, trying to lower your cholesterol, and even want to lose weight, be sure to include nuts in your daily fare.

    Just a single handful can have a powerful, positive impact on your diet. Nuts are high in fiber, protein, and – most important – good fats. The fiber and protein will leave you feeling full and can help curb cravings.

    People who eat nuts daily tend to feel satiated and, as a result, eat fewer calories throughout the day. The monounsaturated and polyunsaturated fats will help regulate cholesterol, reduce your risk of cancer, and deter type 2 diabetes. They even help keep skin hydrated and plump – meaning you will look younger.

    Types of Nuts and Their Benefits

    Almonds

    Almonds are packed with vitamin E, healthy fats, and fiber. They are known for their ability to support heart health, regulate blood sugar levels, and promote healthy brain function. The combination of magnesium and riboflavin in almonds contributes to increased energy production and reduced fatigue. Check out these delicious recipes featuring almonds and almond butter!

    Walnuts

    Walnuts are rich in omega-3 fatty acids, which are essential for brain health and function. Their polyphenol content provides antioxidant and anti-inflammatory properties. Regular consumption of walnuts has been linked to improved cognitive function, reduced risk of heart disease, and enhanced sperm quality in men.

    Walnuts are delicious tossed over a salad like this one, baked into sweet treats like these carrot walnut muffins, or as an ingredient in energy balls.

    Cashews

    Cashews are a good source of healthy fats, fiber, and minerals like copper and magnesium. They support healthy bones and nerve function, aid in weight management due to their satiating effect, and contribute to a healthy heart by reducing bad cholesterol levels.

    I love cashew cream as a dairy replacement, or try making these cashew fat bombs for a healthy treat!

    Pistachios

    Pistachios are low in calories and high in protein, making them an excellent snack choice for weight management. Rich in antioxidants like lutein and zeaxanthin, pistachios support eye health and may help reduce the risk of age-related macular degeneration.

    Roasting pistachios is my favorite way to enjoy them. Or get creative with this pistachio pesto sauce.

    Brazil Nuts

    Brazil nuts are known for their high selenium content, which plays a crucial role in antioxidant defense and thyroid function. Selenium also supports immune health, reproductive health, and DNA synthesis. Incorporating a few brazil nuts into your diet can provide your daily recommended intake of this essential mineral. Try tossing Brazil nuts in this sweet and spicy glaze.

    Hazelnuts

    Hazelnuts are a great source of vitamin E, healthy fats, and antioxidants. They contribute to heart health, aid in weight management, and provide neuroprotective benefits. The antioxidants in hazelnuts help combat oxidative stress and reduce the risk of chronic diseases. Use them to make your own vegan nutella!

    Nutritional Benefits of Nuts

    Nuts are rich in a variety of essential nutrients that support overall well-being. They provide an excellent source of plant-based proteins, healthy fats, vitamins (such as vitamin E and B vitamins), minerals (such as magnesium, potassium, and selenium), and dietary fiber. Incorporating a variety of nuts into your daily diet can significantly contribute to meeting your nutritional requirements.

    Heart Health

    Regular consumption of nuts has been linked to a reduced risk of heart disease. The abundance of monounsaturated and polyunsaturated fats found in nuts, including omega-3 fatty acids, helps to increase the levels of good cholesterol (HDL) while reducing bad cholesterol (LDL) levels. This cholesterol-balancing effect of nuts aids in maintaining cardiovascular health and reduces the risk of heart attacks or strokes.

    Weight Management

    Contrary to popular belief, including nuts in your diet can actually aid in weight management. Despite their calorie density, nuts have been associated with increased satiety and reduced appetite, leading to reduced calorie intake overall. The combination of healthy fats, protein, and fiber in nuts helps to keep you feeling full and satisfied for longer periods, reducing the likelihood of unhealthy snacking or overeating.

    Brain Health

    Nuts, especially walnuts, are known for their brain-boosting properties. Rich in antioxidants, omega-3 fatty acids, and vitamin E, nuts play a vital role in maintaining cognitive function and preventing age-related decline. These nutrients contribute to improved memory, enhanced focus, and overall brain health. Incorporating a handful of nuts into your daily routine can support optimal brain function.

    Diabetes Management

    Nuts have shown great potential in managing diabetes. With their low glycemic index, they have a minimal impact on blood sugar levels. The healthy fats, protein, and fiber content in nuts help regulate blood sugar and insulin levels. Additionally, the magnesium content in nuts has been associated with improved insulin sensitivity. Including nuts as part of a balanced diet can assist in better diabetes management.

    Anti-inflammatory Properties

    Many nuts, such as almonds and pistachios, possess anti-inflammatory properties due to their rich content of antioxidants and polyphenols. Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, and certain cancers. By incorporating anti-inflammatory foods like nuts, you can help combat inflammation, support a healthy immune system, and reduce the risk of chronic diseases.


    The infographics were provided by eReplacementParts.com

    More Vegan Eating Resources

    If you found this guide to nuts helpful, check out these other plant based tips and recipes:

    • Best Vegan Protein Sources
    • 30 High Protein Vegan Snacks
    • 34 High Fiber Vegan Foods

    More Healthy Eating Tips

    • vegan pumpkin recipes
      Tasty Vegan Pumpkin Recipes
    • Apples and apple cider vinegar
      6 Health Benefits of Apple Cider Vinegar
    • 6 Basic Guidelines for the Nutritarian Diet
    • bowl with maca powder on spoon
      7 Major Health Benefits of Maca Root

    Reader Interactions

    Comments

    No Comments

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    nicole malik from vegkithen.com

    Hi, I'm Nicole! I'm the creator behind VegKitchen, and the author of the popular cookbook, Weeknight One Pot Vegan Cooking. Learn more about me here.

    More about me →

    vegan substitution chart

    Featured Recipes

    • recipes for a vegan Christmas dinner menu
      Best Vegan Christmas Recipes
    • vegan christmas cookies
      Vegan Christmas Cookies
    • vegan irish stew
      Old-Fashioned Vegan Stew
    • vegan breakfast casseroles
      10 Make-Ahead Vegan Breakfast Casseroles
    • Sticky Sesame Cauliflower
    • vegan jalapeno poppers
      Vegan Jalapeno Poppers

    Footer

    ↑ back to top

    • Shop Cookbooks
    • Free Vegan Cheat Sheet
    • About Us
    • Work with Me
    • Contact
    • Privacy Policy
    • Terms of Use

    Still hungry? Check out our delicious family of blogs.


    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2021 Hook & Porter Media

    4.8K shares