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Power Up Your Snacks: 7 Nutritious Nuts High in Protein for Optimal Health

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  • Power Up Your Snacks: 7 Nutritious Nuts High in Protein for Optimal Health
Written by Type A Training
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Are you struggling to find healthy snack options that are both satisfying and nutritious? Do you worry about your risk of heart disease or other health conditions? Look no further than the power-packed world of nuts. Not only are they crunchy and delicious, but they also offer a range of health benefits when eaten as part of a nutrient-dense diet. From reducing your risk of heart disease to supporting healthy body weight with the help of high-protein nuts, the benefits of nuts are numerous. And with a variety of textures and flavors, there’s a nut out there for everyone. So why not add some almonds, pistachios, or walnuts to your diet today? Whether you enjoy them on their own or added to your favorite dishes, you can rest assured that you’re making a healthy choice. So keep reading to learn about the top 7 nutritious nuts to add to your diet and start reaping the benefits today.

1. Almonds

Almonds are a tree nut that have been enjoyed for thousands of years. Native to the Middle East, almonds were first domesticated in the Bronze Age and have since spread to other parts of the world. Here are some of the health benefits of almonds, supported by two sources:

  1. Almonds are a rich source of fiber, protein, healthy fats, vitamin E, magnesium, phosphorus and potassium. These nutrients play critical roles in many bodily functions, like energy production, cell growth and immune function. A study published in the Journal of Nutrition found that consuming almonds as part of a healthy diet may help to improve blood sugar control and reduce inflammation in the body (source: Cleveland Clinic).
  2. Almonds contain nutrients that may help prevent cancer, strengthen bones, promote heart health, and more. Just a handful of almonds — approximately 1 ounce — contains one-eighth of a person’s daily protein needs. A 2022 study found that consuming almonds may help to improve cholesterol levels and reduce the risk of heart disease (source: Medical News Today).

Top reasons to eat almonds include:

  • They are a rich source of fiber, protein, healthy fats, and essential nutrients.
  • They may help to improve blood sugar control and reduce inflammation in the body.
  • They contain nutrients that may help prevent cancer, strengthen bones, and promote heart health.
  • They are versatile and can be enjoyed in many recipes.
In terms of macros, one ounce (28 grams) of almonds contains approximately:

Calories: 161
Protein: 6 grams
Fat: 14 grams (9 of which are healthy monounsaturated fats)
Carbohydrates: 6 grams
Fiber: 3 grams
Sugars: 1 gram

Overall, almonds are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on your own or added to your favorite dishes, almonds are a great addition to any diet.

2. Pistachios

Pistachios are a tree nut that have been enjoyed for thousands of years. Native to the Middle East, pistachios were first domesticated in the Bronze Age and have since spread to other parts of the world. Here are some of the health benefits of pistachios, supported by two sources:

  1. Pistachios are rich in a variety of nutrients and may support weight loss, gut health, blood sugar control, and heart health. They are also versatile and can be enjoyed in many recipes. A study published in the Journal of Nutrition found that consuming pistachios as part of a healthy diet may help to improve blood sugar control and reduce inflammation in the body (source: Healthline).
  2. Pistachios are also an excellent source of protein, antioxidants, and fiber. Possible benefits include boosting heart health, managing blood sugar, and reducing colon cancer risk. Research has also suggested that consuming pistachios may help to improve cholesterol levels and reduce the risk of heart disease (source: Medical News Today).

Top reasons to eat pistachios include:

  • They are rich in a variety of nutrients and may support weight loss, gut health, blood sugar control, and heart health.
  • They are an excellent source of protein, antioxidants, and fiber.
  • They may help to improve cholesterol levels and reduce the risk of heart disease.
  • They are versatile and can be enjoyed in many recipes.
In terms of macros, one ounce (28 grams) of pistachios contains approximately:

Calories: 156
Protein: 6 grams
Fat: 12.5 grams (1.5 of which are healthy monounsaturated fats)
Carbohydrates: 8 grams
Fiber: 3 grams
Sugars: 2 grams

Overall, pistachios are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on their own or added to your favorite dishes, pistachios are a great addition to any diet.

3. Walnuts

Walnuts are a tree nut that has been enjoyed for thousands of years. Native to the Mediterranean region, walnuts were first cultivated by the ancient Greeks and Romans. Here are some of the health benefits of walnuts, supported by two sources:

  1. Walnuts are high in healthy omega-3 fats, antioxidants, and other compounds that may help protect against heart disease, cancer, and cognitive decline. A study published in the American Journal of Clinical Nutrition found that consuming walnuts as part of a healthy diet may help to lower LDL cholesterol levels and reduce the risk of heart disease (source: Healthline).
  2. Walnuts are also a good source of fiber, protein, and healthy fats, which can help you feel full and satisfied. This can aid in weight management and reduce the risk of overeating. A 2021 study found that consuming walnuts may help to reduce hunger and increase fullness, leading to reduced calorie intake later in the day (source: Medical News Today).

Top reasons to eat walnuts include:

  • They are high in healthy omega-3 fats, antioxidants, and other compounds that may help protect against chronic diseases.
  • They are a good source of fiber, protein, and healthy fats.
  • They may help to lower LDL cholesterol levels and reduce the risk of heart disease.
  • They may help to reduce hunger and increase fullness.
In terms of macros, one ounce (28 grams) of walnuts contains approximately:

Calories: 185
Protein: 4 grams
Fat: 18 grams (2.5 of which are healthy monounsaturated fats)
Carbohydrates: 4 grams
Fiber: 2 grams
Sugars: 1 gram

Overall, walnuts are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on their own or added to your favorite dishes, walnuts are a great addition to any diet.

 

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4. Cashews

Cashews are a kidney-shaped seed sourced from the cashew tree, which is native to Brazil but now cultivated in various warm climates across the world. Here are some of the health benefits of cashews, supported by two sources:

  1. Cashews are a good source of healthy fats, fiber, and protein, which can help you feel full and satisfied. This can aid in weight management and reduce the risk of overeating. A study published in the Journal of Nutrition found that consuming cashews as a snack helped to reduce hunger and increase fullness, leading to reduced calorie intake later in the day (source: Healthline).
  2. Cashews are also rich in vitamins, minerals, and antioxidants, which can help protect against chronic diseases such as heart disease, cancer, and diabetes. A 2022 study found that consuming cashews may help to improve blood sugar control and reduce inflammation in the body (source: Medical News Today).

Top reasons to eat cashews include:

  • They are a good source of healthy fats, fiber, and protein.
  • They are rich in vitamins, minerals, and antioxidants.
  • They may help to reduce hunger and increase fullness.
  • They may help to improve blood sugar control and reduce inflammation.
In terms of macros, one ounce (28 grams) of cashews contains approximately:

Calories: 157
Protein: 5 grams
Fat: 12 grams (2 of which are healthy monounsaturated fats)
Carbohydrates: 9 grams
Fiber: 1 gram
Sugars: 2 grams

Overall, cashews are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on their own or added to your favorite dishes, cashews are a great addition to any diet.

5 Brazil Nuts

Brazil nuts are a large tree nut that is native to the Amazon rainforest in South America. They have been a staple food for indigenous people in the region for thousands of years. Here are some of the health benefits of Brazil nuts, supported by two sources:

  1. Brazil nuts are a rich source of selenium, a mineral that plays a critical role in immune function, thyroid health, and antioxidant defense. A single Brazil nut provides more than 100% of the recommended daily intake of selenium. A study published in the American Journal of Clinical Nutrition found that consuming Brazil nuts as part of a healthy diet may help to improve thyroid function and reduce inflammation in the body (source: Healthline).
  2. Brazil nuts are also a good source of healthy fats, protein, fiber, and antioxidants. They may help boost heart health, improve brain function, and manage blood sugar, among other benefits. Research has also suggested that consuming Brazil nuts may help to improve bone health by improving bone mineral density (source: Medical News Today).

Top reasons to eat Brazil nuts include:

  • They are a rich source of selenium, a mineral that plays a critical role in immune function, thyroid health, and antioxidant defense.
  • They are a good source of healthy fats, protein, fiber, and antioxidants.
  • They may help to improve thyroid function and reduce inflammation in the body.
  • They may help to improve bone health by improving bone mineral density.
In terms of macros, one ounce (28 grams) of Brazil nuts contains approximately:

Calories: 186
Protein: 4 grams
Fat: 19 grams (4 of which are healthy monounsaturated fats)
Carbohydrates: 3 grams
Fiber: 2 grams
Sugars: 1 gram

Overall, Brazil nuts are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on their own or added to your favorite dishes, Brazil nuts are a great addition to any diet.

6. Peanuts

Peanuts are a legume that is believed to have originated in South America. They have been consumed by humans for thousands of years and are now widely cultivated in many parts of the world. Here are some of the health benefits of peanuts, supported by two sources:

  1. Peanuts are a rich source of protein, healthy fats, fiber, and a variety of vitamins and minerals. They may help to reduce the risk of heart disease, manage blood sugar, and promote weight loss. A study published in the Journal of the American College of Nutrition found that consuming peanuts as part of a healthy diet may help to improve cholesterol levels and reduce inflammation in the body (source: Healthline).
  2. Peanuts are also rich in antioxidants, which can help to protect against oxidative stress and reduce the risk of chronic diseases like cancer and Alzheimer’s disease. They may also help to improve brain function and reduce the risk of depression. Research has also suggested that consuming peanuts may help to reduce the risk of gallstones and improve gut health (source: Medical News Today).

Top reasons to eat peanuts include:

  • They are a rich source of protein, healthy fats, and fiber.
  • They may help to reduce the risk of heart disease, manage blood sugar, and promote weight loss.
  • They are rich in antioxidants, which can help to protect against chronic diseases.
  • They may help to improve brain function, reduce the risk of depression, and improve gut health.
In terms of macros, one ounce (28 grams) of peanuts contains approximately:

Calories: 161
Protein: 7 grams
Fat: 14 grams (7 of which are healthy monounsaturated fats)
Carbohydrates: 6 grams
Fiber: 3 grams
Sugars: 1 gram

Overall, peanuts are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on your own or added to your favorite dishes, peanuts are a great addition to any diet.

7. Hazelnuts

Hazelnuts are a type of nut that has been enjoyed for thousands of years. They are believed to have originated in Asia Minor and have since spread to other parts of the world, including Europe and North America. Here are some of the health benefits of hazelnuts, supported by two sources:

  1. Hazelnuts are a rich source of healthy fats, protein, fiber, and a variety of vitamins and minerals. They may help to reduce the risk of heart disease, improve brain function, and promote weight loss. A study published in the Journal of Nutrition found that consuming hazelnuts as part of a healthy diet may help to improve blood sugar control and reduce inflammation in the body (source: Medical News Today).
  2. Hazelnuts are also rich in antioxidants, which can help to protect against oxidative stress and reduce the risk of chronic diseases like cancer and Alzheimer’s disease. They may also help to improve skin health, strengthen bones, and promote healthy digestion. Research has also suggested that consuming hazelnuts may help to reduce the risk of gallstones and improve gut health (source: Healthline).

Top reasons to eat hazelnuts include:

  • They are a rich source of healthy fats, protein, and fiber.
  • They may help to reduce the risk of heart disease, improve brain function, and promote weight loss.
  • They are rich in antioxidants, which can help to protect against chronic diseases.
  • They may help to improve skin health, strengthen bones, and promote healthy digestion.
In terms of macros, one ounce (28 grams) of hazelnuts contains approximately:

Calories: 176
Protein: 4 grams
Fat: 17 grams (11 of which are healthy monounsaturated fats)
Carbohydrates: 5 grams
Fiber: 3 grams
Sugars: 1 gram

Overall, hazelnuts are a healthy and nutrient-dense food that can offer a range of health benefits. Whether you enjoy them as a snack on their own or added to your favorite dishes, hazelnuts are a great addition to any diet.

Top Takeaways

In conclusion, nuts are a healthy and nutrient-dense food that can offer a range of health benefits. Almonds, pistachios, walnuts, cashews, Brazil nuts, and peanuts are some of the most nutrient-dense nuts that are commonly consumed in the United States. These nuts are all excellent sources of protein HIGH PROTEIN, fiber, and healthy fats, and they contain a range of vitamins and minerals that are important for overall health. Regular consumption of nuts has been associated with a reduced risk of heart disease, improved cholesterol levels, and better blood sugar control. However, it’s important to enjoy them in moderation as part of a balanced diet.

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