OH, NUTS!!

Nuts are a real power food and provide you with a lot of great benefits, including fiber and healthy fats, not to mention essential vitamins and minerals. . That said, some nuts rate better than others. All in all, they are healthy, but if you have a choice, some might be worth choosing over others.

The chart below gives you a glimpse of the nutrition facts for each variety of nut. The quantities are based on one ounce of nuts (1/4 cup), which is a standard serving size. The fat is also broken down by total fat in grams and then Saturated Fat (SF), Monounsaturated Fat (MUF), and Poly unsaturated Fat (PUF).

Generally, almonds and walnuts are the healthiest choices, with hazelnuts and pistachios coming in second. Again, all nuts have some benefits, which are listed below:

Almonds: They stabilize blood sugar and are high in calcium. They are one of the nuts with the highest fiber content, highest magnesium content, and are lower in total fat than most other nuts and are very low in saturated fat. Lastly, they are very easy on the digestive system, making them a great option for those who have digestive issues.

Brazil Nuts: They contain Omega-3s, an essential fatty acid and high levels of selenium, which may help to prevent breast cancer. Unfortunately, they tend to be high in saturated fat, an unhealthy fat.

Cashews: They are high in magnesium (second to almonds), which is a mineral that helps to build strong bones. They are also lower in overall fat than most other nuts. However, they are high in saturated fat and tend to be low in fiber.

Hazelnuts: They are a good source of protein and offer high levels of Vitamin E and Beta-Sitosterol, which contribute to heart health and help to fight cancer. They are also high in fiber and low in saturated fat.

Macadamias: They are high in monounsaturated fat, are a good source of thiamine, and contain small amounts of phosphorous, selenium, calcium, and potassium. That said, they are low in protein and high in overall fat.

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