Why Do You Need Nuts in Your Diet?

Why Do You Need Nuts in Your Diet?

Nuts have been a staple in the human diet since at least 50,000 BC

This highlights their long-standing importance in human nutrition and showcases their prominence in our dietary history. 

Today, their significance has only grown - they’re on appetizer trays, trail mixes, salads, and sundaes, baked into cookies, cakes, and pastries. Nuts are everywhere

And for good reason - they’re important for a heart-healthy diet and carry many health benefits. Still, only one-third of Americans report eating nuts on any given day, leaving a majority missing out on a nutritional powerhouse. 

But why is it important to eat nuts and what are the benefits of eating nuts every day? 

Let’s cover all that and more!


What Are Nuts?

Nuts are a type of food that comes from various plants. They’re typically seeds encased in a hard, inedible shell that protects an edible kernel inside. 

Healthy nuts are famous for their rich taste and crunchy texture, as they’re a versatile ingredient in sweet and savory dishes. 

image of a spoonful of raw cashews

There are many types of nuts, but the most common examples, and the ones that most Americans recognize, include: 

  • Acorns 
  • Pecans
  • Walnuts  
  • Almonds
  • Cashews
  • Pine nuts 
  • Hazelnuts
  • Pistachios
  • Brazil nuts
  • Macadamia nuts 

Nuts are teeming with essential nutrients like protein, vitamins, minerals, and antioxidants. They have a high content of healthy fats, which are beneficial for heart health. 


What Are the Benefits of Nuts?

What do nuts do to your body? 

These tiny little foods do a lot

The benefits of eating nuts every day are innumerable, making them a valuable addition to any diet. Some of the reasons why you should incorporate nuts into your daily routine include: 


Nuts Are Packed With Nutrients

Nuts have an impressive nutrient profile. For example, hazelnuts, one of the best nuts to eat, stand out for their rich content of healthy fats, protein, vitamins, and minerals. These nutrients maintain energy levels, support brain health, and promote well-being. 

According to the U.S. Department of Agriculture, just 1 oz of hazelnuts provides: 

  • Calories: 178 kcal
  • Protein: 4.25 g
  • Fat: 17.2 g
  • Carbohydrates: 4.73 g
  • Fiber: 2.75 g
  • Vitamin E: 4.25 mg
  • Vitamin C: 1.79 mg
  • Iron: 1.33 mg
  • Magnesium:46.2 mg
  • Potassium: 193 mg
  • Phosphorus: 82.2 mg

    And you can get all this goodness in just one bite with healthy snacks like our nutty Choco Hazelnut Bites. This is why our bites are rich with nuts and why they help keep you full for longer. 

    photo of ingredients for the choco hazelnut healthy bite


    Nuts Help Reduce Cholesterol

    The Mayo Clinic states that almonds and other tree nuts are useful for improving blood cholesterol thanks to their omega-3 fats. 

    So, by adding nuts into your diet, you can lower your bad cholesterol (LDL), while maintaining or even increasing your good cholesterol (HDL). By reducing your bad cholesterol, you also lower your risk of heart attack and cut your chances of falling victim to heart disease. 


    Nuts Are Brimming With Antioxidants 

    Antioxidants are compounds that help protect the body from damage caused by harmful molecules called free radicals. But according to Harvard Health, antioxidants work best in combination with other nutrients, which nuts also contain. 

    Nuts have high antioxidant content. Pecans and walnuts contain antioxidants that help combat oxidative stress and reduce inflammation in the body. In turn, this protects your cells and prevents chronic diseases. 


    Nuts Are High in Fiber

    Nuts are an excellent source of dietary fiber, an essential asset of digestive health. Fiber provides a slew of health benefits, from regulating bowel movements to promoting a feeling of fullness and managing weight. 

    A study notes that nuts contain 4 to 11 grams of dietary fiber per 100 grams. This is 5-10% of daily fiber requirements. Some of the nuts with the highest amount of dietary fiber include: 

    • Hazelnuts: 10.4 g
    • Pistachios: 9.0 g
    • Almonds: 8.8 g
    • Brazil nuts (dried): 8.5 g
    • Peanuts: 8.5 g
    • Pecans: 8.4 g
    • Walnuts: 6.4 g
    • Macadamia nuts: 6.0 g
    • Cashews: 5.9 g
    • Pine nuts (dried): 3.7 g

    Impressive, right? 


    Nuts Help With Weight Regulation

    It’s no secret that nuts are high in fats. But many don’t realize that it’s not the same fat that makes you gain weight. Recent studies suggest that higher nut consumption doesn’t cause weight gain, but controls it

    Having said that, the best nuts for weight loss are those rich in healthy fats, protein, and fiber, because they keep you satiated for longer. Almonds are particularly beneficial because they’re especially high in monosaturated fats - fats that reduce belly fat. 

    image of ingredients for almond cashew bites including the raw nuts

    It seems that healthy snacks like our Almond Cashew Bites can do more good than just act as a quick source of energy. 


    How to Add Nuts to Your Diet?

    If you got to this part of the blog - congrats - you’re ready to feel the benefits of eating nuts! 

    Luckily, there are many ways to enjoy nuts besides eating them raw. Here are some you can try today: 

    • As snacks: Nuts make for quick and healthy snacks that help curb your hunger and keep you satisfied between meals. Instead of reaching for processed snacks, opt for healthy snacks that contain nuts, like our energy bites.
    • In smoothies: Soak raw nuts in water and blend them into your favorite smoothie recipe for added creaminess. 
    • As flour: Use nuts as a flour alternative by blending them in a food processor until they become a fine powder. Then, add them as a substitute in baking recipes. 
    • Make nut butter: Put raw nuts into a high-power blender, blend until nice and creamy, and spread on toast, use it as a dip or add it to your smoothie. 


    The Bottom Line

    Adding nuts to your diet provides a wide range of health benefits and can easily boost the nutritional value of your meals. 

    Small changes can make a big impact on your health and offer you delicious and nutritious options for healthy bites during the day.

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