8 Top Benefits of Eating Nuts

In this blog post I’ll cover the surface and important benefits of nuts and how to incorporate these rabbit nibbles into your everyday meals.


As tempting as it may be to grab an ice cream and lick the sauce drizzling down the side of the cone, remember there are alternatives to keep you satisfied until dinner, which will also provide you with all the nutrients you need. The topic of nuts could go on forever, the variety of nuts, nut recipes, the benefits and also the disadvantages are endless! In this blog I’ll only cover the surface and important benefits of nuts and how to incorporate these rabbit nibbles into your everyday meals.

I pick on nuts as a snack everyday! My favorite are roasted Kinomi nuts, delicious mix of almonds, cashew nuts and pecans that I usually buy at one of the gyms I work, Urban Kings gym.

Did you know that Almonds are actually a complete non-animal source of protein? Among with Quinoa, Buckwheat, Hemp and Chia Seeds, and Spirulina they provide all 10 essential amino acids that are important for a balanced metabolism.

There are different types of well know edible nuts such as Brazil nuts, Cashews, Almonds, Macadamias, Pistachios, Walnuts, Hazelnuts etc. An exception is peanuts that are actually legumes. Nuts can be used in cooking, eaten raw, sprouted, or roasted as a snack food, or pressed for oil that is used in cookery and cosmetics.

Here are 8 top reasons you should eat nuts daily, so there are no excuses!

  1. Nuts are high in protein and provide sustained energy: Nuts have a  mixture of healthy fats and protein and are know as a “slow-burning” food. For the same reason, they’re friendly to your blood sugar. In fact, Harvard researchers discovered that women who regularly ate nuts (about a handful five times a week) were 20 percent less likely to develop type 2 diabetes than those who didn’t eat them as often.
  2. High in good fat: Good fat may reduce insulin resistance, improves heart health, prevent coronary artery disease, strokes and in some cases even boosts levels of “good” HDL cholesterol.
  3. Rich source of omega-3 essential fatty acids: Research studies have suggested that these fatty acids help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. As well some other benefits in conditions such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.
  4. Nuts provide a vitamin E: an important antioxidant that may help fight prostate and lung cancers.
  5. Rich in Selenium: some of nuts are packed with selenium, such as Brazil nuts. These nuts are even called selenium superstars and gives us 200 times more of this mineral than any other nut. Selenium has been linked to prevention of both cancer and heart disease.
  6. Rich in Calcium: Almonds provide bone-building calcium.
  7. High in Copper: You will find the most copper in hazelnuts and cashews. Copper is another very important nutrient for people with diabetes.
  8. High in vitamins B-complex: Eating a handful of nuts a day will provide vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins are essential for optimum health and well being.


Culinary use of nuts:

  • Nuts can be eaten raw, salted, or sweetened. Salted and sweetened should be eaten in smaller quantities as too much of these may contribute to weight gain and some health problems related to eating too much salt and sugar. I always keep a box of raw nuts in my bag.
  • Sprinkle them over fresh vegetables or fruit salads as a substitute for dressing and enhancing the taste of the salad.
  • In form of nut butters with sliced fruit as a snack. My favorite snack is an apple with almond butter. 🙂
  • In oatmeal for breakfast
  • In healthy baking as crust in raw cakes, protein cookies, muffins or other healthy desserts. Check my healthy protein bars recipe here.
  • As a healthy coating and breading of meat and fish.

What do you like to ‘nut’ on?


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