How Can Eating Nuts Benefit Your Health? | Go Nuts For These 9 Nuts

Nuts are some of the most nutritious foods out there, packed with protein, healthy fats and antioxidants. Eating a handful of nuts benefit your daily health and it also makes a deliciously easy, healthy snack to eat in between meals and meets.

Reasons why at Happilo, we go nuts for nuts and why you should too:

• Excellent source of protein: Nuts are some of the best sources of plant-based protein and consuming them regularly can be a delicious and healthy way to boost your daily protein intake. 
• Rich in antioxidants: Nuts are packed with dietary antioxidants which are known to protect the body from chronic degenerative diseases. Happilo almonds are our bestsellers because of their high content of antioxidants.
• High in fibre: Just like most of us, you probably aren’t getting enough fibre from your daily diet. It is recommended for women to consume 25gms of fibre while men should aim for 38gms. Fibre is necessary to keep your digestive system healthy and one way of getting more fibre in your diet is by consuming more nuts. 
• Nuts benefit in weight loss: Don’t be fooled by the high-fat content in nuts. These ‘good fats’ or monounsaturated fats are essential for your body and consuming different kinds of nuts can help keep you full longer, thereby aiding your weight loss journey. 
• Lowers blood sugar and blood pressure: Consuming healthy fats is a great way to improve heart health and the nutrition of nuts has proven to reduce blood pressure, cholesterol and obesity. 
• Source of vitamins and minerals: The nutrition of nuts is so high, they can even replace some of your daily vitamin supplements by providing you with magnesium, copper and vitamin E; all essential for your health.

The most well-known diets for better health and weight loss like ketogenic, palaeolithic, vegan and vegetarian diets rely heavily on nut benefits. For example, cashews can be great milk and dairy replacers for their creamy texture. Happilo cashews are a favourite amongst vegans and vegetarians alike. Aside from the nutrition of nuts, they also make delicious snacks that are versatile and have a long shelf life. You can also use nuts in festive recipes and foods that are usually unhealthy, to give it a nutrient kick. Here are five nuts to include in your festive recipes. However, the nutrition of nuts varies from nut to nut with some being higher in carbohydrates and fats than others. But don’t worry! We’re here to give you a comprehensive list of nuts and their benefits so you make an informed decision the next time you go to the grocery store! You can also check out Happilo for their wide range of premium nuts!

List of Nuts and Their Nutritional Values

Almonds 

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
161	6gms	3.5gms	14gms

Happilo almonds are a bestseller for a reason and that’s because, while almonds are high in fats, your body cannot absorb this type of fat as it is difficult to break down, making this a good option if you are looking for low-fat snacks. Not just low in carbohydrates, these nuts benefit your health because of their richness of vitamins and minerals.

Pistachios

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
156	6gms	3gms	12gms

Known for their bright green colour and slight sweetness, these nuts are rich in vitamin B6- a vitamin that boosts your metabolism and liver functioning. Amongst other kinds of nuts, pistachios are comparatively low in calories making them a perfect snack to munch on!

Cashews :

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
155	5.1gms	0.9gms	12gms

While cashews may have less fibre than other kinds of nuts, these half-moon bites still pack a punch when it comes to other nutrients like vitamin E, vitamin B6, magnesium, zinc and iron which is why at Happilo cashews are one of our favourites. While these nuts are good for health, they also add a creamy, rich texture when blended and added to recipes making it a healthy, vegan alternative for cheese and cream.

Walnuts

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
185	4.3gms	1.9gms	18.3gms

 

This ridged, crunchy nut is high in fat but is packed with vitamin E, folate and anti-inflammatory properties that help with better cardiovascular health. Eating walnuts regularly has also proven to reduce cholesterol. Because of their abundance of nutrients like zinc, magnesium and calcium, consuming pecans regularly can even improve your brain health. Walnuts are excellent in salads and baking recipes because of their crunchiness and mild bitterness. 

Pecans 

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
193	2.6gms	2.7gms	20.2gms

 Similar to walnuts, pecans are ridged, oval-shaped nuts with a crunchy texture. Pecan nuts are good for health as their high levels of monounsaturated fats interact with your ghrelin hormone (a hormone that stimulates your appetite and helps you consume food), therefore curbing your appetite and thus helping you with weight loss. These nuts benefit women who suffer from symptoms of PMS like cramps because they are rich in calcium and manganese that are proven to reduce period pain. 

Macadamia Nuts

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
203	2.2gms	2.4gms	21.4gms

 Amongst this list of nuts, macadamia nuts contain the highest percentage of fat and calories, making this a perfect addition to desserts and rich foods. However, don’t be fooled by the high-fat content! These nuts are good for health as they provide your body with vitamin A, iron, manganese, omega 3 and other vital nutrients. So, while you need to consume these nuts in moderation, they are packed with essential nutrients that are vital for your health. 

Brazil Nuts 

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
184	4.3gms	2.2gms	19gms

 Known to originate from the tropical jungles of South America, this exotic nut has been a staple in Amazonian culture for centuries, especially because these nuts benefit the skin and hair. Consuming brazil nuts can help speed up skin cell turnover, treat acne and even help prevent skin cancer. Just chop it into your salad or add it to your trail mix for a youthful skin fix! If you’re wondering where you can find these exotic nuts, you can buy them at Happilo!

Pine Nuts 

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
191	3.9gms	1gm	19gms

 Also known as pignolias, pine nuts come from pine cones and are known for their distinct flavour and crunch. Although they are less in fibre, pine nuts are excellent sources of magnesium and pinolenic acid that helps curb your appetite. 

Hazel Nuts

 Nutritional Value Per Serving (30gms)

Calories	Protein	Fibre	Fat
176	4.2gms	2.7gms	17gms

 Hazelnuts are known for their distinct sweetness and nutty flavour that makes them an excellent ingredient in desserts and sweet drinks alike. A unique feature of this nut that sets it apart from this list of nuts is the abundant presence of proanthocyanidins- a nutrient that boosts immunity, healthy skin and works as a cleansing antioxidant. 

Nuts are an integral part of a balanced diet for everyone; whether you are looking for a healthy snack for weight loss or to improve your overall health. So grab a handful of nuts and watch your health get better!

Happilo is a health food brand that aims to promote health and nutrition through smart snacking. They offer a wide range of premium quality nuts, dry fruits, trail mixes and much more that is meant to satisfy all your cravings without any guilt. With the help of international suppliers from the US, Afghanistan, Thailand, Happilo brings you the tastiest produce without compromising on quality.