15 April 2019
Nuts are edible, high-fat seed kernels enclosed by a hard shell. They can be eaten as a snack or used in recipes.
Nuts are highly nutritious.
28 grams of mixed nuts contains
• Calories: 173
• Protein: 5 grams
• Fat: 16 grams, including 9 grams of monounsaturated fat
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 12% of the RDI
• Magnesium: 16% of the RDI
• Phosphorus: 13% of the RDI
• Copper: 23% of the RDI
• Manganese: 26% of the RDI
• Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of your daily requirement for selenium!
Nuts are generally an excellent food to eat on a low-carb diet.
They are also full of antioxidants that can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk.
Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.
Many nuts are also high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
So next time you’re looking for a healthy filling snack, reach for a handful of nuts!