If you didn’t know it yet, these foods are crunchy and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E. They also require zero preparation, which makes it very easy to incorporate them into your diet.
The almond is a popular type of nut. It’s loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health.
Chia seeds are among the most popular nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part consists of magnesium, manganese, calcium and various other nutrients. Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micro nutrients.
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts. It improves bone health, with the calcium, magnesium, and potassium the three minerals that help prevent bone demineralization. And they are low in sodium too, which only makes things better.
Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight. A study including over 120,000 people found that higher peanut intake associated with lower death rates. Interestingly, one study found that there were lower rates of type 2 diabetes in women who ate peanut butter more than five times a week. Peanuts may also improve risk factors for heart decease.
However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.
Pistachios are a commonly consumed nut that is high in fiber.
Similarly, to almonds, pistachios may improve cholesterol levels. Eating 2-3 ounces of pistachios a day may help increase “good” HDL cholesterol. Also, pistachios may help improve other risk factors for heart disease, including blood pressure, weight and oxidative status. Oxidative status refers to blood levels of oxidized chemicals, which can contribute to heart disease. Furthermore, pistachios may help reduce the rise in blood sugar after a meal.
Finally, nuts are one of the healthiest snacks you can eat, as they contain a wide range of essential nutrients. However, many nuts that you buy have huge amounts of salt or added flavours, so its best to always buy nuts with nothing else added.