Effects Of Nuts On Health

Nuts are chock-full of vitamins, minerals, and nutrients, and have gained attention in recent years for their many health benefits. While every nut type contains different nutrients, the common denominators among them all are high amounts of protein and fiber. These two compounds drive many of the positive effects of nuts on health and they’re the key ingredients that make them so powerful. The combination of protein and fiber in peanuts, almonds, pistachios, cashews, and pecans helps aid in digestion, support energy levels, and helps you feel fuller for longer, which can assist in weight loss. Read on to learn more about the benefits of nuts for your health when you eat them as part of a balanced diet.

Perfect Peanuts

Though technically a member of the legume family, peanuts enjoy the notoriety of being an honorary nut—it’s part of their name, after all. Fiber-filled peanuts can have a profound effect on health as they also contain the highest amount of protein of all of the nut varieties. Peanut benefits include abundant heart-healthy antioxidants and monounsaturated fats. Unlike saturated fat, monounsaturated fats are associated with lowering cholesterol and promoting healthy blood flow that reduces the risk of heart attack and stroke.

Peanuts are widely available so you can enjoy them any way you like: shelled in a can, bagged in the shell, or jarred in nut butter.

Awesome Almonds

The almond is a readily available nut that has seen its popularity soar in recent years, and for good reason. High in fiber and protein, almond nuts are a food you can feel good about eating. The almond’s benefits include high amounts of essential vitamins and minerals:

• Vitamin E – Protects cells and has been linked to lower rates of heart disease and cancer
• Calcium – A bone-building mineral that also supports heart and muscle function
• Magnesium – Can help lower and control blood pressure levels and regulate heart rate
• Antioxidants – Help protect cells from oxidative stress that can cause inflammation, rapid aging, and disease

Whether you eat almonds from the can or in a nut butter, they have a wonderful earthy flavor that will keep you coming back for more.

Powerful Pistachios

Some people just love the challenge of cracking through pistachio nuts in the shell; it's like getting a tasty reward for a job well done. Crunchy little pistachio nuts are so much fun to eat, it’s a bonus that they have so many positive effects on your health. These green-hued beauties are actually a seed of the pistachio tree, but they're known as nuts due to the way they look. Nutritious pistachios contain monounsaturated fatty acids that support heart health and control cholesterol, but the biggest pistachio benefits come from high levels of potassium. This mineral helps maintain fluid levels inside cells and keeps muscles and nerves functioning well.

Creamy Cashews

Creamy cashews are a favorite of many thanks to their sweet flavor, but the cashew’s benefits come from a few key nutrients that have an impressive effect on health. Cashews contain high levels of phosphorus, a mineral responsible for growth, repair, and general maintenance of tissues and cells. Phosphorus also balances out other vitamins and minerals so they work together in the body. And cashews contain iron, a vital mineral that helps oxygenate the blood, boost the immune system, and benefit cognitive function.

Potent Pecans

Pecan benefits are similar to those in other nuts. But pecans contain higher amounts of certain vitamins and minerals that have a substantial effect on your health.

• Copper – Assists in nerve cell function, improves immunity against infections, and supports red blood cell production
• Thiamine (B1) – Helps the body convert carbohydrates into energy
• Zinc – Supports brain function, wound healing, and cell growth

Pecans are native to North America, so they’ve been around a long time. You can eat them plain, but they’re a staple in favorite desserts from cookies to pies. Add a handful of pecans to your daily diet or to a favorite recipe to reap their benefits.

Now that you’ve discovered the healthful benefits of nuts, explore our healthy nut-based snack ideas for delicious ways to curb your hunger.

Hampton Farms has been the leading supplier of the freshest, best quality roast and raw peanuts from seed to shelf since 1917 so you can enjoy them in-shell, out of shell, salted, unsalted, or any way you like them.