Nuts: A Healthy Snack Choice

Craving a crunchy snack? Try munching on some nuts for a healthy treat. Whether you pick sweet, yogourt coated peanuts, salty roasted almonds, or rich and flavourful Brazil nuts, you’re doing your body a favour.  

Nuts: A Healthy Snack ChoicePhoto: ShutterStock

Healing Powers of Nuts

Most nuts are a rich source of vitamins, especially folate, B vitamins, and vitamin E; minerals such as iron, calcium, selenium, maganese, phosphorus, zinc, and potassium; fiber; essential fatty acids; plant compounds such as flavonoids, and plant sterols.

Nuts are one of the best food sources of vitamin E, an important antioxidant that enhances the immune system,  protects cell membranes, and helps make red blood cells.

Researchers have been looking at the health benefits of nuts, including their cholesterol-lowering effects, their association with a lower risk of stroke, and even weight management. Their healthy qualities may be attributed to their fatty acid profile, along with their protein, fibre, vitamin E, and magnesium content.

Nuts also contain plant sterols that can lower cholesterol and may offer some protection against cancer.


Some Nutty Health Facts

  • Nuts are loaded with monounsaturated fats that benefit the heart, stabilize blood sugar, and help you lose weight.
  • An ounce of almonds has more fiber than a cup of strawberries.
  • Almonds are one of nature’s best sources of vitamin E and are rich in calcium, too.
  • Not a fish fan? Go nuts with walnuts, one of the best non-fish sources of omega-3 fatty acids.
  • Brazil nuts contain more selenium, an antioxidant trace mineral, than any other food.