The Best Snack Foods Are Often Nuts

For those looking for a quick energy boost, nuts are one of the best all-natural foods for sustained energy. Nuts like almonds and walnuts are well-known for helping athletes tackle grueling tests of endurance, as well as giving a boost to regular people running daily errands. This healthy type of food also contributes to fighting obesity and high blood pressure. But every type of nut is unique, and knowing the benefits of each nut will really contribute to your sustained health. Today, let's look specifically at what almonds, walnuts, pistachios, and Brazil nuts can do for your health, starting with...


Juglan Nutrition

Cracked Walnuts(99411)

Eating walnuts makes you smarter, at least according to reports that this nut increases brain functions. Eating walnuts is also great for your heart, skin, and bones. A lot of that is thanks to an antioxidant known as ellagic acid. Walnuts are edible seeds of any tree of the genus Juglans, and they are a high density source of proteins and essential fatty acids. They are also very high in omega-3 alpha-linoleic acid, which helps stop inflammation in the body and can help to prevent coronary heart disease.

Try having an ounce of walnuts, or about 14 halves, with your dinner. Walnuts essential fatty acids and omega-3s are excellent boosters for the immune system.


The Post-Workout Nut

Pistachios are great nuts for the purposes of eye health, because they contain lutein zeaxanthin, carotenoids that maintain good vision in the retina. Have a handful of shelled pistachios after a workout, since they contain a lot of protein for rebuilding muscle. Pistachios also lower cholesterol with plant sterols, and they contain nearly a sixth of the recommended daily amount of potassium per ounce.

Brazil Nuts

Helping to Prevent Breast Cancer

Brazil nuts are a great source of nutrients and minerals like copper, selenium, niacin, and vitamin E. From the niacin especially, you know this translates to a good energy boost. In addition to that, Brazil nuts may also help to prevent breast cancer thanks to its high selenium content. Have an ounce, or about six nuts, when you are looking for a real pick-me-up from an all-natural snack.

Almonds for Vitamin E and Calcium


If you eat just four tiny handfuls of almonds a day, congratulations: you have consumed your recommended daily amount of magnesium. Almonds are also a great source of calcium, vitamin E, and selenium. Almonds have the most calcium of any nut, as well as a lot of vitamin E. And you can pretty much eat them whenever, as almonds are considered to be one of the healthiest nuts. Studies show that almonds may help prevent colon cancer thanks to high fiber content, and these nuts also lower LDL cholesterol in the blood stream. One ounce of almonds, or about 23 nuts, is a good daily serving, with 163 calories, 14 g of healthy fat, and 4 g of fiber. Of course, do not eat almonds if you are allergic to tree nuts.

What Time Is It?

Time For Nuts

In addition to almonds, walnuts, pistachios, and brazil nuts, you can also try pecans, which are a source of twenty vitamins and minerals, and cedar nuts, which contain more than two-thirds of essential amino acids you need.

When in doubt about your serving size for nuts, remember that about a handful of any type of nut is a healthy serving. This should translate to about one ounce of nuts. And even though nuts are high in calories, these calories more readily translate to energy than processed snack foods that are high in carbohydrates, especially if you avoid heavily-salted nuts. So enjoy a handful of nuts whenever it is an appropriate snack time, and you will be sure to increase your energy levels in the long term.