Nuts – an excellent source of protein and good fats

The Mediterranean diet, which is known for its health benefits, includes a wide variety of nuts. These healthy nuggets are a truly great source of protein and healthy fats. 

Here are various situations where you could enjoy the benefits of nuts for specific situations:

Almonds: If you’re trying to eat a more balanced diet in order to lose weight or maintain a healthy weight, adding almonds to your plate could be a good way for you to do so! Thanks to their high content of protein, fibre and fats, a handful of almonds provide quick and lasting relief from hunger pangs.

Pecans and macadamia nuts:  These nuts are high in healthy fats (monounsaturated), which makes them a good choice for people who need to gain weight. These are the nuts with the highest fat content.

Cashews: These nuts should be part of your exercise regimen, because they contain more carbohydrates and iron than other nuts. They are also good sources of protein and zinc, which are essential nutrients for cell growth and repair.

Pistachios and Brazil nuts: If you have high blood pressure, these are the nuts for you, because they are high in sodium, calcium, potassium and magnesium – four heart-healthy nutrients. Avoid all salted nuts (and high-sodium foods in general), however, because too much added sodium in your diet can increase your blood pressure.

Hazelnuts: If you’re pregnant and suffering from morning sickness, you can use any type of nut to soothe your empty stomach in the morning. However, hazelnuts are an especially good choice because they have the most folate, an essential nutrient for the growth of a healthy baby.

Walnuts: These nuts are high in omega-3 fatty acids, which makes them a great choice for anyone. Several high-quality studies have shown that omega-3 fatty acids play an important role in brain and heart health. Experts agree that it’s better to eat foods high in omega-3 fatty acids than to take supplements.

Want to start adding more nuts to your diet? Choose nuts with little or no salt on them, and watch your portion sizes! A serving of nuts usually equals approximately a quarter of a cup.

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/nuts-and-health/bgp-20087724

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