Quick Reference Nut Guide

healthiest nuts

Avoiding fats is dangerous to your health. You health is severely compromised when your body does not consume enough essential fatty acids (healthy fats), and unlike trans fats, essential fatty acids are necessary for healthy body functions, are easily broken down in the body and they do not readily stimulate weight gain like trans fats do.

Some of the MANY thing essential fatty acids are necessary include proper brain function, including mood balancing; are vital for endocrine and hormone function and balance in your body (especially for those over the age of 40), and actually allow for weight loss and healthy weight maintenance when taken in regularly, so that your body does not think it is starving and goes into starvation mode, which spurs it to hold on to every calorie you take in. Birth defects, overeating, hormone disruption, mood imbalances, weight gain and many more unwanted and dangerous health maladies occur when one does NOT eat enough essential fatty acids. One of the easiest and healthiest ways to ensure you are consuming enough essential fatty acids is to eat a serving of nuts on a daily basis; preferably organic and raw.

Below is a quick reference chart of the healthiest nuts you should be eating, and in addition to just eating them as a quick energy-boosting snack, you can easily toss them into your favorite healthy dishes as well.

A “serving” of nuts equals 1 ounce. And, in addition to nuts high essential fatty acid content, they are also incredibly rich in healthy dietary protein and fiber.

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Almonds: Approximately 23 nuts per 1 ounce serving; 6 grams of protein per serving; 14 grams of essential fatty acids per serving and 3.5 grams of fiber per serving.

Pistachios: Approximately 49 nuts per 1 ounce serving; 6 grams of protein per serving; 13 grams of essential fatty acids per serving and 3 grams of fiber per serving.

Walnuts: Approximately 14 halves per 1 ounce serving; 7 grams of protein per serving; 17 grams of essential fatty acids and 2 grams of fiber per serving.

Pecans: Approximately 19 halves per 1 ounce serving; 3 grams of protein per serving; 21 grams of essential fatty acids and 3 grams of fiber per serving.

Pine Nuts: Approximately 160 per 1 ounce serving; 4 grams of protein; 19 grams of essential fatty acids and 1 gram of fiber per serving.

Cashews: Approximately 18 per 1 ounce serving; 4.5 grams of protein; 13 grams of essential fatty acids and 1 gram of fiber per serving.

Macadamia Nuts: Approximately 11 per 1 ounce serving; 2 grams of protein; 22 grams of essential fatty acids and 2 grams of fiber per serving.

Brazil Nuts: Approximately 7 per 1 ounce serving; 4 grams of protein; 21 grams of essential fatty acids and 2 grams of fiber per serving.

Hazelnuts: Approximately 20 per 1 ounce serving; 4 grams of protein; 17 grams of essential fatty acids and 2.5 grams of fiber per serving.

 

No, peanuts are not listed above because peanuts are not technically a “nut”, but rather a legume. Additionally, I recommend using the above nut choices over peanuts due to the high percentage of people who are allergic to peanuts.

Bon Veggie Appetit!

Gina “The Veggie Goddess” Matthews