Let Us Go Nuts
While chestnuts are roasting on an open fire, remind yourself to grab a handful of nutritious nuts. Studies show they can help stabilize blood sugar, decrease heart disease risk, lower cholesterol, and provide strong doses of healthy unsaturated fats and fiber. You’ll only want to eat about an ounce, 4–5 times weekly, because 1 ounce of most nuts has nearly 200 calories (avoid salted nuts and those in candy bars).
Let’s separate these mixed nuts…
- Almonds: Trendy with health nuts, almonds are full of vitamin E, calcium, protein, and fiber.
- Cashews: Copper and magnesium are in cashews, along with lower fat content compared to some nuts.
- Hazelnuts: They’re good sources of magnesium, fiber, and vitamin E.
- Macadamia: Get your magnesium, manganese, and thiamin here, but know that macadamias are higher in fat compared to some nuts.
- Peanuts: Although technically not nuts (they’re legumes), peanuts are versatile, popular, and provide decent doses of several nutrients.
- Pecans: Those looking for manganese, copper, thiamin, and fiber will find pecans pleasing.
- Pistachios: These green nuts are great sources of potassium, phosphorus, copper, and magnesium.
- Walnuts: These deliver nearly 100% of your daily recommended omega–3 fatty acids, which have widespread health benefits.